sâmbătă, 14 mai 2011
If you’re over 40 and struggling with your weight, I don’t have to tell you that your metabolism is slowing down. Our metabolism is at its highest until we reach 20, and then gradually slows as we age.
The main reason for the slowdown is simpler than you think. We lose muscle and we decrease our level of physical activity. This occurs mostly because life takes over and can zap us of our energy. I don’t know about you, but I crave carbs and sugar when I am tired. Sugar becomes our source of fun when life gets busy. But this only adds to the problem.
We turn ourselves into metabolic disasters. Too many carbs and less activity turn into a slow metabolism and excess body fat.
The goods news is that you have far more control over this than you think. Gaining weight as you age is completely avoidable! There are lots of things you can do to turn your sleeping metabolism into a fat-melting fireball. Here are a few to get you started.
1. Drink a whey protein shake everyday for breakfast and boost your metabolism by 25%.
This is one of the best things anyone can do to give their metabolism a boost. It not only nourishes the body, but it also allows you to begin losing weight while you’re learning how to eat for fat loss. It also makes breakfast easy. The calories that you save by doing this allow a cushion for those food slips-ups that happen to all of us living in the real world. Some celebrities do this to stay lean and healthy. Caution: Not all protein shakes are created equal. Become a label reader and look for low carb and low fat whey proteins with almost no sugar. Whey protein is the best option; soy or milk-based proteins are inferior sources that don’t boost your metabolism the way a high quality whey protein shake will.
We eat 7 days a week so we need to move 7 days a week. You don’t need to kill yourself, but you do need to move for 1 hour every day. Get yourself a pedometer and aim for 10,000 steps per day, every day. For the ultimate metabolic boost, you need to lift weights 2-3 times a week, training your whole body each workout in a circuit style. Choose one workout a week where you lift as heavy as you can to build muscle.
Our bodies are losing muscle every day, so we need to counterbalance this by trying to build muscle. Ladies, don’t be afraid. You won’t end up looking like a bodybuilder; t’s almost impossible at this stage for you to become bulkly. If you feel like you’re gaining weight, take a hard look at what you’re eating. That’s where the problem lies.
Muscle burns calories all day long and that is exactly what we need! Lifting weights will tighten and tone your body better than any exercise out there and keep your bones strong. These metabolic boosting workouts can be done at home and should only take you 30 minutes.
3. Eat your greens!
Eating greens offsets the high-calorie foods we eat and kills cravings before they start. Digesting green vegetables makes your body work harder and causes your metabolism to speed up.
Not eating enough vegetables every day is one of biggest mistakes people make, causing us to crave the wrong foods and overeat.
4. Eat “clean” protein to get lean.
“Clean” means low in fat (under 5-7 grams of fat per serving). Choosing the highest quality proteins will allow our bodies to use them rather than store them on our hips and thighs!
The best sources of clean lean proteins for women are protein shakes, egg whites, all fish and seafood, turkey breast, nonfat cottage cheese, and high quality protein bars that have at least 15 grams of protein. These are among the very best sources to nourish our bodies, replace lost nutrients, and help us lean out.
High-fat proteins will have the opposite effect and will cause our bodies to store fat. Your body will not burn stored fat if you continue to give it high-fat foods no matter how much you exercise! Your goal is to feed the muscle and starve the fat!
5. Supplement your way to a faster metabolism.
Supplements are meant to be just that – a supplement to your healthy diet. They are not magic bullets, and they won’t erase bad eating habits or lack of exercise! Taking the right supplements along with a clean lean diet and regular daily exercise is what brings about the best results.
These supplements can really make a difference in how you feel, making it easier to stick to your plan. Plus, you will actually have enough energy to go to the gym!
You should be eating 25-30 grams of fiber every day. This is the key to staying full so you won’t graze. Fiber will also keep your blood sugar in check. Always aim for veggies whenever you can, and remember 10 half-cup servings of vegetables is the daily goal. If you struggle to get enough fiber, get some calorie-free fiber packets and add them to your water to help you with portion control and regularity. Konjac fiber is one of the best sources of fiber and will help balance your hormones.
Metabolic-Boosting Raspberry Keytones
This is a compound found in red raspberries; it basically slices up fat cells, making them easier to be burned as fuel. These keytones also help keep you feeling full and help to keep cravings under control. Raspberry keytones are better taken as a supplement because you would need to eat 1,000 raspberries to reap the same benefits. Aim for 100 mg before lunch and again at dinner. Look for raspberry keytones layered in a supplement with other fat-fighting ingredients.
Metabolic Boosting L-Carnitine
This is an amino acid found in red meat. L-Carnitine acts as a shuttle, pulling fat into the cell so it can be burned as fuel. L-Carnitine will also give you energy and ease depression. If you feel better, you won’t want to overeat, and you might even get to the gym! Aim for 500 mg twice a day at breakfast and again at lunch. Don’t take this near bedtime because it could keep you awake. This is a safe supplement and won’t give you the jitters.
Metabolic-Boosting White Kidney Bean Extract
This ingredient is a known carb blocker and works great for those “off” eating days. Taken along with a high-carb, high-fat meal, white kidney bean extract will block those unwanted calories from being stored as fat. It will also keep your blood sugar balanced. Aim for 300-500 mg two times a day with meals.
In conclusion, be sure to have a protein bar on hand so you’re never caught without the right thing to eat to fuel your metabolism. Every time we eat the wrong kind of food, we slow down our metabolism a notch.
Finally, don’t forget to drink your water! Not drinking enough will also slow down your metabolic rate as much as 3%!