5 Steps to Increasing your Metabolism
Middle age woes
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:
- 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. I 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. Just
choose a yogurt with lower sugar (under 10 grams).
*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.
- 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- what aspects of home life may be causing undo stress?
*Include mind/body strategies daily (yoga, meditation)
*Deal with stressful situations head on (this may cause more intense immediate stress but then most of the time, that stressor is absolved)
*Create balance in this technological world we live in (know when to turn your screens OFF)
*Compartmentalize your stresses so they don’t interfere with your workouts, family time, etc.
- 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 bedtime routine that includes turning off all screens at least one hour before bed. I typically set a time to stop working unless I have an important deadline, take a bath, and read a couple chapters in a fictional novel to allow my brain to divert from my daily life. Then as I close my eyes, I recount three things that were positive from the day.
*Find something that helps you turn a busy mind off. Everyone is different so find what works for you!
*Decrease temperature in the house at night
*Eliminate caffeine or other stimulants like pre-workout drinks later in the day
*White noise can be helpful
- 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. If you are a beginner, 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. If you feel stuck or unmotivated, hiring a coach can be a great way to hit the “reset” button.
- 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 Nutrition found 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 snacks on hand.
-raw nuts
– minimal fruits (1-3/day depending upon caloric intake and glucose sensitivity)
-nut butter (watch portions!)
-Greek yogurts and cheeses in moderation when not lactose intolerant
-occasionally beef jerky
-whey protein powder or a quality meal replacement when unable to
get a meal in or need something quick post-workout
*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 sugar 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 much more!!
Life doesn’t end at your first mid-life crisis!! With some modifications to your lifestyle, you can be just as lean, strong, and fabulous or even better than you were 20 years ago!!