Tag: metabolism

Make It Move: 5 Ways to Crank-Up Your Middle-Aged Metabolism

yoga-263673_960_720

 

With age comes wisdom, but some of us would gladly trade a bit of that hard-earned knowledge for the body we took entirely for granted in our 20s. Joints start to ache as we get older, muscles are pulled more easily, and perhaps the worst thing of all that happens is the slowing down of our once-speedy metabolisms.

Like a lot of things we’ve learned about in life, this simply isn’t fair, but the good news is that there are many things we can do to stay in shape as we age. We may have to work a little harder to get there than when we were younger, but it is still entirely possible to maintain a fit and healthy physique.

 

Below are 5 top tips to speed up a sluggish middle-aged metabolism:

 

1. Set a Schedule—

Some people like to eat 6 small meals a day, and some choose the traditional 3, but the most recent research has shown the amount of meals per day actually doesn’t matter as much as we once thought – calories are calories.

If maintaining even blood sugar levels is mandatory, multiple, mini-meals may be your smartest choice, but if you’re a 3-squares-a-day kind of person, that’s okay, too.

However, no matter how often you choose to eat, the most important thing is consistency: set an eating schedule and stick to it. When your body feels deprived, it goes into starvation mode, which lowers metabolism, so let it know what to expect and deliver the goods on time.

 

2. Muscle Up, Buttercup—

In addition to increasing bone mineral density, adding weightlifting to your workout routine can build muscles, which automatically increases resting metabolic rate.

Strength training exercises can also build up muscles around aching joints to take the pressure off of them, reducing strain and pain.

When starting a weightlifting regimen, remember that you don’t recover as quickly as your younger self, so start slow. If you can’t do 15-20 repetitions, lower the weight, and gradually work up to it. Pushing yourself too hard can result in an injury, which will send you frustrated and limping back to the beginning.

 

3. Make More Movement—

Your days of circling the parking lot, vying for the up-front parking are over. If you want to boost your metabolism, one of the best ways to do this is to create reasons to go the long way – like parking at the back of the lot. On purpose.

If you work in a building with an elevator, make friends with the stairs; they will thank you by burning calories and building muscles. Finding a walking buddy to get some head-clearing and fat-burning exercise on your lunch break is another great idea.

If you can get up and walk around while on the phone, even pacing while you chat is an excellent way to sneak in more movement.

 

4. Protein is Your Pal—

Studies have proven that protein not only assists in the building of muscles, it makes us feel more satisfied than carbohydrates, which can cut down on daily calories consumed.

Try to include a little protein with every meal for increased feelings of fullness and steadier glucose levels to eliminate hunger-binging.

High-protein yogurt (such as Greek) can be especially helpful for weight loss, as it also contains probiotics to bolster good intestinal flora and assist in digestion.

 

5. Slow Down to Speed Up—

The stress hormone cortisol is a common carbohydrate-craving culprit that can cause extra weight gain, especially in the belly area. Not getting enough sleep can also increase levels of ghrelin, a hormone that increases appetite.

The solution to this hormonal weight gain double whammy is difficult for many: making sleep a priority, and getting a minimum of 7 hours per night. But no matter how hectic your life may be, it’s crucial to get a good night’s sleep.

Yoga and meditation are also wonderful ways to stretch, relax, soothe the soul and de-stress. And if nature eases your mind, gardening or taking a hike somewhere green can work wonders, as well.

 

If you’ve noticed you can’t eat as much as before without gaining weight, and the ways you used to stay in shape are no longer working: don’t give up. Try some of the ideas above, and move your metabolism back into a higher, fat-fighting range to keep your body burning calories like a champ and feeling great.

Advertisements

Weight Loss Plateau? Oh, No! 5 Tips to Get the Scale Moving

Feet on Scale Image 1 (2)

 

When you’re watching what you eat, exercising regularly, and doing all of the things that are supposed to promote weight loss, but the scale won’t seem to move, you may have reached what fitness experts call a weight loss plateau.

This frustrating phenomenon can demotivate even the most disciplined person, because when we feel like nothing we try matters, it’s natural to stop caring about what we do. What’s the point of all the work if you have nothing to show for it, right?

But before you throw in the towel, head for the couch, and grab the Ben & Jerry’s, you might try some of the techniques recommended to move past a weight loss plateau. With a little patience and determination, there are ways to move past this annoying phase of weight loss limbo — and working out consistently is still good for your health, regardless of what the scale says.

Read about 5 ways to move past a weight loss plateau below:

 

1. Strength Training to Boost Metabolism—

Lifting weights, using weight machines, resistance bands and other forms of exercise that get you out of your comfort zone are great ways to build muscle mass, and muscle mass burns more calories.

This means that even in a state of rest, your body will be using more calories than before, and this might be just the push you need to get the scale moving again.

If you’re already incorporating strength training into your workout, consider increasing the weight and or/reps you’ve been doing. You may have fallen into a weightlifting routine rut that no longer stresses muscle fibers enough to build mass, holding you steady at your current weight.

 

2. Check Your Chewing—

If you don’t keep a food diary, this might be a good time to start. Information is the first step in solving most problems, and if you’re going to get your weight loss program back on track, you’ll need to know exactly what’s going on.

It’s very common for people to forget what they’ve eaten in a day, or to discount the little things, but the little things add up. Record every liquid, snack, dressing and bite that goes into your mouth for a week to see if you might be forgetting about some sneaky saboteur somewhere in your daily diet.

Also: If you’ve lost a decent amount of weight, your daily caloric requirements might have lessened with your body fat content, so you may need to adjust accordingly.

 

3. What You Eat Matters—

While you’re recording your diet, pay attention to the types of foods you prefer, because even though caloric intake versus what you burn in a day is the most important factor for weight loss, there are foods you can eat to speed up the process.

Refined sugars and simple carbs, for example, are highly conducive to weight gain and don’t offer the body much in the way of nutrition. But healthier choices like whole grains and vegetables will fill you up with less calories, thanks to their high fiber content.

Also consider increasing your daily protein intake, as this is needed to build the metabolism-boosting muscle mentioned above, and will keep you feeling satisfied for a longer time than carbohydrates.

 

4. Many Mini-Meals—

Because jobs and life can make it difficult to eat often, most people have the standard 3 squares a day with occasional snacks in-between. But if you’re experiencing a weight loss plateau, a great way to “shock” your system back into losing weight is to switch to 6 mini-meals a day.

It requires more forethought and planning, and you’ll need to make sure your required caloric intake stays the same, but this method of eating has helped many lose weight.

Another benefit of multiple small meals throughout the day is that it curbs appetite, as the body receives small amounts of food before hunger has time to set in.

 

5. Change or Challenge Your Routine—

Sometimes we get set in our comfortable exercise regimens, as we hop on our favorite cardio machine, or do the same type of exercise for every workout. While this can be comforting psychologically, the body can also lapse into a comfort zone that slows fitness progress.

The answer to this, of course, is to mix it up. If you consistently do a certain form of cardio, for example, try a different type. If you are a leisurely trail or treadmill jogger, consider adding sprints to push the metabolism into high-gear.

Or take a completely different approach, slow down and try a more relaxing, enjoyable form of exercise, like yoga, hiking or swimming. Sometimes change of any kind can shake the body out of a plateau and back into progress.

 

Be sure to get enough sleep, stay hydrated, keep stress levels low, and be patient with yourself. Everyone experiences occasional setbacks and slowdowns with their weight loss programs, so try some of the tips above and stick with it: you’ll be back on track in no time!