5 steps to increasing your metabolism
Is your weight increasing, yet caloric intake is not? Are you seeing body fat accumulate in new and interesting places?
You have a couple of things working against you. You're probably not burning calories as efficiently as you did when you were younger. That's because your metabolic rate(the number of calories you burn in a day) dips about 1% per year beginning around age 30, says Carolyn Brown, RD, nutritionist at Foodtrainers in New York. You can outsmart that. Shift a few habits so you can rev your body back up and burn calories more efficiently again!!
Start with these five strategies:
1. Amp Up Protein
Protein is the building block of muscle, and since muscle mass diminishes as you age, you need even more protein. Starting at middle age, you need 10% more protein than you did during your younger years. Foods that are high in protein pack a greater metabolic boost than fat or carbohydrates. Do this: Eat a well-rounded breakfast upon rising that includes a good percentage of protein. We like to shoot for 40%.
High protein food sources include the following:
Lean poultry and venison (boneless, skinless, breast, ground 99% fat free)
White fish (mahi, cod, flounder, orange roughy, swordfish, rockfish, tuna, etc. …not sea bass, salmon)
Eggs (whole egg is protein and fat with lots of nutrients and egg whites are just protein)
Salmon, lean beef, bison and sea bass contain both protein and healthy fats
Cottage cheese is one of the best casein protein dairy sources with the highest percentage of protein and lowest percentage of sugar.
Yogurt- choose Greek and no, it doesn’t have to taste like glue.
Skim milk -many people develop lactose intolerance as they age due to the processing of the food item so many dairy products can cause bloating and intestinal issues but skim milk is actually a great source of protein and carbohydrates and can be used for endurance athletes and post workout fuel if not sensitive to lactose.
2. Tame Your Stress
The stress hormone cortisol is tied to an accumulation of fat around your midriff. And midlife can be a stressful time.
Chronic stress can also affect how well your body responds to insulin, which controls your blood sugar.
Eliminating as much stress as possible from your daily routine will help cut the amount of cortisol your body makes.
Do this:
Assess current living situation
Include mind/body strategies (yoga, meditation)
Deal with stressful situations head on
Create balance in this technological world we live in
Compartmentalize your stresses so they don’t interfere with your workouts, family time, etc.
3. Don’t Skimp on Sleep
When you're short on sleep, your appetite kicks into higher gear. Your hormone levels slip out of balance. Sugar craving increase because fatigue sets in and your body thinks that you need sugar when you actually need sleep.
Do this:
Set a soothing bedtimeroutine that includes turning off all screens at least one hour before bed.
Find something that helps you turn “IT” off…a hot bath, a book, sleepy time teas, meditation, making a list of the next days schedule and setting out needs for the day so that you can rest easy that the morning routine will be stress free.
Some people do not sleep well if they workout late in the day
Decrease temperature in the house at night
Eliminate caffeine later in the day
White noise can be helpful
4. Get Stronger
The more muscle you have, the more calories you burn, even when you’re at rest. Keeping your muscles strong makes it easier to maintain your weight.
Do this:
In general if you are a beginner with regard to strength training, use weights that are heavy enough to exhaust your muscles with twelve repetitions, yet light enough to complete at least eight repetitions. Strength training should be done approximately three days per week in conjunction with cardiovascular activity like walking, bike riding, swimming, hiking, etc. as well as yoga, and flexibility training.
Functional exercises that use two or more joints are great for coordination, balance, overall strength, and improving daily living skills.
If you have never been an athlete and have never done strength training, hire a qualified coach for at least a couple of months to learn how to improve overall strength in a safe and effective manner.
5. Clean Up Your Diet
It's true: You can't eat the way you used to, without some consequences
A study published in the American Journal of Clinical Nutritionfound that people who ate the most refined foods (like sugar, white bread, cookies, and cakes) developed significantly more belly fat than those who consumed the same number of calories from less processed foods.
Do this:
Always have healthy snackson hand.
Raw nuts
Minimal fruits (1-3/day depending upon caloric intake and glucose sensitivity)
Nut butter (watch portion!!!)
Greek yogurts and 2% string cheese when not lactose intolerant
Occasionally beef jerky
Watch your portions…you can have a clean diet and STILL not be able to lose or even maintain weight if you do not watch portions. Purchase a food scale and weigh foods about once every few weeks or so (let’s say 4-6 weeks) to ensure that portions are accurate.
If it doesn’t swim, roam, or grow from the ground, don’t eat it often!! Lower your intake of preservatives!!
Change your taste buds. If you consume sugar, salt, flour, preserved foods often….you will crave exactly that and not be able to taste your actual food. If you clean up your diet for literally three days, you will notice a remarkable difference in your palate. You will be able to recognize when food has sugars and sodium in it because your palate becomes accustomed to tasting food in its natural state.
Watch your intake of sweeteners! The more sweeteners you use, the more sweet cravings you will have and studies have shown time after time that your body reacts to sweeteners like it does sugar. So, how do you combat the blandness of some foods, teas, and coffee? Well, it is likely you perceive it as bland because you are altering the natural taste of it so first maybe try to have certain foods plain OR use herbs and spices like cinnamon, nutmeg, apple and pumpkin pie spice, dill weed, turmeric, garlic, onion, extracts, pepper, sea salt in moderation and so so much more!!