If you want to see optimal results with your weight loss program, one thing you must be doing is looking at metabolic management. What does that involve? Your metabolic rate represents how many calories you burn on a day to day basis simply existing. If you were to lie in bed all day long and not move, your metabolic rate includes all the energy to keep your heart beating, your brain working, and your lunges taking in the oxygen they need. As you might imagine, the more energy you need to do this, the faster fat loss will be. This ‘resting metabolic rate’ as it’s often called represents a huge component of your daily energy expenditure, so by doing whatever you can to elevate it, you’ll be moving in the positive direction. Sadly, many people get into bad habits that slow their metabolism down, leading them to become frustrated with the weight loss process. Let’s go over four of these bad habits so that you can steer clear of these problems. Yo-Yo Dieting Possibly the worst habit you can get into is yo-yo dieting, or simply crash dieting for that matter. Any time you take your calorie intake very low, you are going to slow your metabolic rate down so it’s running less than optimal. While a moderate calorie deficit will have this effect to a slight degree, if you’re eating fewer than say 1200 calories for women or 1500 for men, you are going to really see a decrease in your resting calorie burn. Avoid crash diets at all costs. They simply will not get you to your long term goals. Too Much Steady State Exercise Another big mistake people make that hurts their metabolic rate is too much steady state exercise. If you are overdoing cardio training, there’s a very good chance you’ll eventually suffer lean muscle mass loss. Since your muscle is a big part of the equation in keeping your resting metabolic rate strong, this two influences your progress. Instead, opt for interval training coupled with resistance training sessions. Over-Eating Carbohydrates Moving along, if your diet is too high in carbohydrates, this means that it’s likely too low in protein. And protein is another key element you need to maintain a strong metabolic rate. When you eat a higher protein diet, you’ll help elevate your resting metabolic rate due to the fact that you’ll burn more energy with the process of digestion. While you don’t have to avoid all carbs on your menu, you do need to balance them out with protein – as well as fats. All three macronutrients are important for success. Late Nights Finally, if you’re constantly burning the midnight oil, consider blowing out that candle a little earlier. Lack of sleep will also have detrimental effects on your resting metabolic rate, slowing everything down. Aim for at least 8 hours while dieting to help keep your energy up and your metabolism strong. If you keep these points in mind, you can be sure that you are doing what you can to optimize your metabolic rate and ensure fat burning moves along at an appreciable pace.