When it comes to weight management, most people focus on nutrition and exercise — but according to health experts, there are everyday habits quietly sabotaging your metabolism. These actions could be slowing down your body’s natural calorie-burning power and even increasing your risk of unwanted weight gain. And the tricky part? Many of these behaviors might seem “normal” at first glance. By bringing awareness to these overlooked habits, you can make small but powerful changes that support your metabolism and overall well-being. Here’s what the experts say you should watch out for, because “you most likely don’t even realize” these “damaging” habits.
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1. Sleeping in a room that’s too warm
Warm, cozy bedrooms feel luxurious—but they might be sabotaging your metabolism. Cooler room temperatures help activate brown fat, a type of body fat that burns calories to generate heat. A heated sleeping environment could suppress this fat-burning process.
Brown fat is your body’s on-demand fat-burning furnace, best activated in cooler environments. A room that's too warm may reduce your body’s natural calorie burn as you sleep.
Tip: Try lowering your bedroom temperature gradually (around 65–68°F / 18–20°C is ideal), and let your body turn on that fat-burning furnace naturally overnight.
2. Eating too many processed foods
When it comes to what you eat, Hunnes suggests removing processed foods from your diet. "Processed foods are inflammatory, and easily digested and absorbed, which means your body doesn't have to work at all to break it down. [This] means you're more likely to add more fat cells to your body and slow down your metabolism," Dana Ellis Hunnes PhD, MPH, a registered dietitian at UCLA medical center, assistant professor at UCLA Fielding School of Public Health, and author of Recipe for Survival(2022) with Cambridge University Press, says.
Instead, Hunnes recommends eating more unprocessed foods. We know this might be tricky so even just eating less processed food can be a metabolism game changer. "Unprocessed and less processed foods tend to be lower in calories," she explains, "which means you don’t have to worry as much about the excess calories you might be taking in." Noted!
3. Not staying hydrated enough
One of the best things you can do for your gut, skin, and metabolism is to drink water. And lots of it. "Hydration helps keep your metabolism going as it helps move oxygenated blood throughout your body and into your cells, including your muscle cells," Hunnes says. "This keeps your metabolism strong. If you are dehydrated, even buy 1% or 2%, [you'll] feel more tired and lethargic and less likely to move which also slows down your metabolism."
By drinking enough water, you keep blood and oxygen moving throughout your body. Hunnes notes that "This allows your body to work more effectively and burn energy as best it can [keep] your metabolism revved up."
When it comes to losing weight, you want to make sure you're doing it the right way. Don't fall for toxic diet fads and don't deprive your body of the nutrients that are essential for your body to function. If you're worried about your metabolism, talk to your doctor, dietitian, or nutritionist. But, a great first step towards boosting your metabolism is to avoid these everyday mistakes that Hunnes listed above!
