Fix Your Weight: Boost Metabolism

Fix your weight Boost Metabolism

If you’ve strictly following the regular-exercise-rule and no-ice-cream-at-night mantra but still find yourself losing less and less weight, then you’re probably in the middle-age circle.

What worked for you before is no longer working now and it’s frustrating. But before you go ahead and ask yourself if you did something wrong or if you forgot a very important formula, remember this: Your metabolism slows by 5% every decade.

This means that your body burns about 100 calories lesser than ten years ago. So you see, it’s basically not because you did something wrong. It’s a normal occurrence as you age and that’s something acceptable.

The problem comes in when you start indulging to crash diets and renewed exercise strategies which later ends up ineffective.

But don’t worry! Aging is irreversible but it doesn’t have to stop you from achieving a healthy body like what you have 10 years ago! There are activities you can do to boost your metabolism and maintain or lose weight.

Below are 5 do’s and don’ts you would want to remember to boost your metabolism

DON’T Depend only on your weight scale

Calculating pounds alone cannot tell you which part of your body weight is lean, calorie-burning muscle and how much is sluggish fat. A woman who has a normal weight does not necessarily have a low body fatand low percentage of muscle as well.The less muscle you have, the fewer calories you’ll burn.

Take note that there’s a big difference between a pound of muscle and that of a pound of fat. Muscle burns 3 times more calories. David C. Nieman, Director of the Human Performance Laboratory of Appalachian State University in Boone, NC says, “A woman who weighs 130 pounds and has a healthy 25 percent body fat will burn about 200 more calories per day than a 130-pound woman with about 40 percent body fat — a typical level for women at midlife. If the woman with more body fat doesn’t start modifying her diet or increase her exercise, she could start putting on weight really fast.”

DO get an expert

Consult your doctor or visit your local gym to get a body-fat reading. Ask for recommendations about a person who measures your weight to ensure that he’s trained for the job.

Those who have certification by the American College of Sports Medicine have undergone professional training on body-fat analysis so they should be qualified to do the job. To keep track of your progress, have your body-fat reading every 3 months.

If you want to do a preliminary check on yourself, you can do so by pinching your waistline or upper arm. If you can feel and inch of your fat, then you’re most likely carrying more fat than you should.

DON’T practice crash dieting

If you think starving yourself in the name of slashing out excess calories is effective, you’re dead wrong. On the contrary, it drops your metabolic rate by at least 25%! In short, the more you drastically reduce your calories, the slower your body burns fats.

DO cut out pounds SLOWLY

Rather than starve yourself, settle for slow change in your diet to ensure that you get just the right amount of nutrients your body needs for your age.

Whatever diet plan you choose to practice, make sure that you include lean protein food sources like chicken, fish and lean beef. These foods protect you from muscle loss along the course of your diet.

Drinking skim milk is also proven to be a great company for your diet both for men and women rather than soy milk or a flavored-carbohydrate drink.

DON’T stick to the same exercise

Much as how you lose interest in a great movie you’ve seen for several times, your muscle also gets tolerant and burns lesser calories once you do the same exercise routine again and again.

If you’ve been doing the same exercise for quite some time, ask yourself the following:

  • Do I sweat enough at the end of the routine?
  • Do I get tired after working out much as how I did at the beginning?
  • Am I losing the same weight like before?

If you answered no, then it’s time to change your routine.

DO enjoy the variety or intervals

Boost your metabolic rate by observing a variety on your daily routine. For instance, you may add short, fast-paced speed to your typical walking or jogging exercises.

Results from a research at the University of Guelph in Ontario show that women who did interval workouts on stationary bikes for 2 weeks burned 36% more fat when they completed a continuous ride afterward.

“This is because more muscle fibers got worked during those high-intensity intervals,” says Martin Gibala, PhD., exercise physiologist at McMaster University.

DON’T skip breakfast

Either you have an iron-clad resolve to cut calorie intake in the morning or you just ate too much the night before making you lose your appetite.

Remember that breakfast is the most important mealbecause the strength you’ll need for the entire day depends on it. Skipping breakfast will only make you consume more food late in the afternoon or worse, dinner – which can contribute to weight gain since evening requires lesser energy.

DO eat like a king during breakfast

“Eat like a king on breakfast, a prince on lunch, and a pauper on dinner.”

Abiding with this saying is helpful for any type of diet. Packing yourself with enough foods on breakfast will give you more energy to perform your day’s activities.

The ‘coffee and toast only’ attitude on breakfast will not work if you have a busy day ahead. Besides, it’s not going to be of much help to a healthy diet.

DON’T live a high-stress, low-sleep life

Unless you want to wreak havoc on your waistline, observing proper rest and sleep is a must.

In a research done by Harvard Medical School scientists following 68, 183 women for 16 years, results show that those who sleep an average of 5 hours per night have higher chance of gaining 33 pounds than those who get 7 hours of sleep a night.

Remember that the more sleep-deprived you are, the more you increase your appetite due to an increased release of appetite-stimulating hormone, ghrelin. So don’t be surprised if you find yourself eating more candy, cookies, chips and pasta when you’re tired.

That’s just the way your body reacts to feeling tired.

DO sleep more and stress less

Harvard researchers found out that women who manage to sleep 7 hours on average have lower risks of weight problems.

No matter how busy you are, always find time to rest and sleep enough. No exceptions if you’re really serious in managing your weight.

Now that you’ve taken a good look at the dos and don’ts in weight management and improving your metabolism, plan your next step.

Gear up and get some sleep!

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