10 Habits That May Be Slowing Your Metabolism

September 18, 2026

Genetics and age are two factors that influence how your body makes and uses energy, but lifestyle habits play a role too. There are choices you make each day that can either support or disrupt metabolism.

“Most metabolic disruption happens from controllable factors,” says Jacob Wolf, ND, LAc, DipACLM, a naturopathic doctor and Medical Director of Acupuncture at University Hospitals Connor Whole Health. “Lifestyle changes can be very effective for getting metabolism back on track.”

What Is Metabolism?

Metabolism refers to the processes your body uses to convert what you eat and drink into energy. That energy fuels your body systems and keeps you alive. Metabolism involves several body systems, including the digestive, endocrine and cardiovascular systems, working together to produce that energy.

“Like a car, the human body is a complex system that requires the right inputs and outputs to function properly,” says Dr. Wolf. “If you don’t put fuel in or you put in the wrong type of fuel, the car will not work properly.”

For example, if your car sits in the garage for years, certain things go wrong: The tires go flat, the battery dies and other parts degrade. “If you never take your car in for maintenance, its parts wear out, and it’s the same with people,” he says. “If we don’t put in the right fuel, keep moving and do basic maintenance, our metabolism may not work efficiently.”

If something goes wrong with your metabolism, it could impact your weight, how tired you feel and how well your body is functioning.

Metabolism Disruptors

There are many different factors that influence how the body manages energy production. Some you have little or no control over, like your genes or how old you are. Certain conditions, like diabetes, hypothyroidism or obesity, can also affect metabolism. Exposure to a toxin, such as a chemical, mold or allergen, can interfere too. But most metabolic disruption is caused by factors that you can control, says Dr. Wolf.

Here are 10 everyday habits that may be disrupting your metabolism — and what you can do to change them.

1. Neglecting nutrition.

Not getting enough nutrients from what you eat and drink is like putting the wrong fuel in the car. Make sure you’re including a variety of nutritious foods in your daily diet, including vegetables, fruits, whole grains, healthy fats and lean protein. “One of the most important things you can do to support a healthy metabolism is eat a balanced diet,” says Dr. Wolf.

2. Skimping on protein.

Protein is an essential nutrient for many body functions. Your body also burns more calories digesting it than it does carbohydrates or fat. If you don’t get enough protein, it can be harder to lose weight and build muscle. In addition to animal protein, there are many plant-based options, says Dr. Wolf. Eating protein-rich foods, like chicken, fish, tofu, eggs, beans, nuts, quinoa and yogurt, will help keep your metabolism running smoothly. The current recommendation is to consume about 0.54 to 0.73 grams of protein a day per each pound of your body weight.

3. Eating too many “empty” carbs, not enough fiber.

White bread, crackers, pastries and other empty carbs are low in fiber and other nutrients. They can make it harder for your body to manage blood sugar. Eating too many of these foods can also interfere with your gut health and slow your metabolism. Choose nutrient-rich, high-fiber foods, like whole grains (whole-wheat bread, brown rice, oatmeal), legumes, vegetables and fruits.

4. Indulging in junk food.

Highly processed foods, like chips, fast food and packaged snacks, tend to be low in fiber, but high in additives that can upset gut health and dull your body’s response to insulin, both of which play a role in a healthy metabolism. Try swapping in minimally processed options — like fresh produce, nuts, seeds and homemade snacks — as often as you can.

5. Drinking too much coffee or alcohol.

Coffee and alcohol both have a diuretic effect, meaning that they cause your body to lose fluids faster than usual. If you’re not offsetting that effect with enough water, even mild dehydration could slow down basic metabolic processes. Coffee and alcohol can also affect digestive health, energy regulation, mood and levels of certain nutrients and electrolytes, says Dr. Wolf. Do your best to limit them, and drink plenty of water throughout the day.

6. Sitting too much.

If your daily routine involves long stretches of sitting, whether at a desk, in the car or on the couch, it can cause your metabolism to slow down. The less you move, the fewer calories your body burns. Movement keeps your metabolism active. Aim for 150 minutes of moderate aerobic activity and strength training each week and look for ways to add movement throughout your day.

7. Skipping workouts.

If you don’t get enough physical activity, your metabolism won’t run efficiently. Both aerobic exercise (like walking, jogging or swimming) and strength-training exercise (like pushups, squats, weight-lifting or Pilates) is important. Commit to a weekly routine that mixes both aerobic and strength-training exercise.

8. Getting too little or unrestful sleep.

Not getting enough good-quality sleep can affect hormones that help control hunger, blood sugar and how your body uses energy. Since sleep plays an important role in regulating metabolism, aim to get seven to nine hours each night. If you’re having trouble sleeping, talk to your healthcare provider or a sleep specialist.

9. Late-night snacking.

Eating close to bedtime can interfere with your sleep cycle and affect how your body burns calories and breaks down and stores fat. Try to finish eating at least two or three hours before bed. If you do get hungry, choose a light, healthy snack that’s high in protein or fiber.

10. Not managing chronic stress.

When you experience stress, your body releases hormones like cortisol and adrenaline. These hormones help you cope in the moment, but chronic stress can disrupt how your body regulates blood sugar, appetite and energy. Stress can also make it harder to eat well, stay active and get good sleep — habits that matter for a healthy metabolism. Managing stress with techniques like deep breathing and meditation, or working with a therapist, can help.

If you’ve made changes but haven’t noticed improvements after a few months, talk to your healthcare provider, says Dr. Wolf. “It’s especially important to check in if you’re experiencing symptoms such as significant fatigue, unexplained weight changes, frequent urination, increased thirst or persistent joint or muscle pain.”