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Being Overweight is not your Fate

It’s true; your metabolism does slow down with age, but there is something you can do about it.

Starting at about age 25, the average person’s metabolism declines between 5% and 10% per decade, this means that the typical North American loses between 20% and 40% of their metabolic power over the course of their adult life span.

However, a vastly slowed down metabolism isn’t inevitable. It only occurs because North Americans tend to become far less physically active over the course of their lives. In fact, research shows that people who preserve their physical activity levels throughout their lifetime can expect to see only a 0.3% metabolic decline per decade. This is a huge difference!

Your metabolism may be slow, but it’s not all your genes’ fault. Everyone has the power to increase their metabolism. Here’s how:

Build some brawn. You can boost your metabolism by simply being more muscular. Putting on 5 to 10 pounds of lean muscle will boosts your body’s energy needs by roughly 100 calories, each and every day.

Each pound of muscle you carry can burn up to 50 additional calories just to maintain itself.

Burn, baby, burn. Maximize the calories you burn after exercise by integrating high intensity intervals into your workout. Alternate 3 minutes of moderate intensity running or biking with 30 seconds of all-out effort. This will increase your after burn by another 100 to 200 calories!

Hit the sack. Skimping on sleep can alter your metabolism. Lack of sleep can decrease the number of calories your body burns while resting, which represents about 60% to 75% of your total daily calorie burning. Slowing your resting metabolism through lack of sleep is a serious roadblock to weight loss.

Eat often. Each time you eat, you stimulate your metabolism for a short period of time. This means that the more often you eat, the more you’ll increase your metabolism throughout the day. Eating every 2 to 3 hours feeds muscle and starves fat. By eating frequently, you reassure your body that you aren’t going to starve and that it doesn’t need to store fat.

… But eat right. Frequent eating doesn’t mean snacking. Rather than munching mindlessly, make each mini-meal complete with a serving of vegetables and a healthy source of protein like eggs, chicken, or nuts. Upping your intake of high-fiber foods like vegetables is one of the best ways to increase your metabolism. Fiber is a non-digestible carbohydrate, but the body tries hard to break it down anyway, using up energy and boosting metabolism in the process. Plus, vegetables are low in calories, yet high in nutrients a huge boon for your weight loss efforts.

Take Fish Oil. The omega-3 fatty acids found only in fish oil, may have the power to dramatically boost your metabolism. Fish oil increases levels of fat-burning enzymes and decreases levels of fat-storage enzymes in your body. For the best metabolism boosting benefit, choose capsules containing at least 300 milligrams of EPA and DHA total.

Get physical. Never sit when you can stand, or stand still when you can walk. Thanks to desk jobs, family commitments, and a great lineup of must-see TV shows, most of us move less at ages 30, 40, and beyond than we did during our teens and twenties. Regular periods of movement, whether it’s a trip to the office water cooler or a stroll around the block after lunch, nudges a sluggish metabolism into gear, lifting your spirits and obliterating excess fat.

 

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