8 Ways to Rev up Your Metabolism

Yes it's true- and so unfair. As we get older weight gain begins to creep up on us. You hear people every day in the grocery store, around the water cooler, at parties complaining of this additional weight they can't seem to lose. You used to eat anything and not gain an ounce but now it seems 2 chips will send your weight up another notch on the scale. So what is this weight gain mystery?

One thing we know for sure is that our metabolism is slowing down as we get older. Simply put, metabolism is the way our bodies burn the calories from the food that we eat. The shift of midlife weight gain actually begins in our 20's ? 30's. We naturally gain body fat while losing lean body mass. This loss of lean body mass can greatly affect our metabolism. Starting at about age 25, a person's metabolism declines approximately 5 percent every decade! So it seems we are entering into the battle of age vs. metabolism. We can't control ageing, so what now? Do we wave our white flags and succumb to what seems a natural progression of unwanted, continuous weight gain?

Absolutely not! There are several simple and natural ways to triumph over this battle at any age.

? Increase Muscle Mass

The most important factor of metabolism is lean body mass. Muscle burns up to 90% more calories than fat. The more muscle mass you have, the more calories you will burn in a day. By adding three to five pounds of muscle you could actually burn 100 - 250 additional calories a day. Try adding a weight bearing activity 2-3 times a week such as lifting free weights, walking, or resistance training. Simply carrying your groceries home could be considered weight bearing! Lifting 5-8 pound hand weights while watching your favorite television show could go a long way towards burning calories.

? Don't Skip Meals!

The myth that skipping meals decreases your total calorie level and helps you to lose weight is not true. When people skip meals or decrease their calories significantly (< 1000 calories/day), they actually decrease their metabolism. They go into "starvation mode" where the body tries to compensate for the low calories. Your metabolic rate can actually decrease as much as 10-15% and your body will hold on to the fat and burn lean muscle instead. Always eat at least 3 meals and avoid dipping below 1000 calories a day.

? Regular activity

Regular exercise routines such as biking, walking, or hiking will help raise your metabolism during the activity and for several hours after. Even simple movements such as taking the stairs, house cleaning, or simple yard work can help increase your burn rate.

? Adequate Protein

Protein provides the building blocks for muscle. Without adequate protein you may actually lose muscle. You need about .4 - .5 gram of protein per pound body weight. For a woman weighing 160 pounds she would need approximately 64 - 80 grams of protein daily.

? Sleep!

A 1999 University of Chicago study showed that sleep loss affects the way we metabolize carbohydrates resulting in glucose intolerance and possibly leading to increased hunger and a slowed metabolism. Lack of sleep also can interfere with our energy levels during the day and cause us to skip our exercise routine because we are "too tired". How often have you told yourself that?

? Decrease Alcohol Consumption

Alcohol may suppress your body's ability to burn fat. Studies show that when you drink alcohol, your body burns fat more slowly than usual during that particular meal. Watch your alcohol intake.

? Try a cup of Green Tea

A small study showed that green tea appeared to raise metabolic rates and speed up fat oxidation. The calorie losses were small- around 60 calories/day. Green tea also has other health benefits because of its significant antioxidant components. You might as well add a little boost to your metabolism while protecting yourself from heart disease, cancer, and strokes.

? Got calcium?

Recent research shows that calcium -- three or four daily servings of low-fat dairy products -- can help adjust your body's fat-burning machinery. The more calcium in the cells resulted in an increase in fat metabolism.

Beware of Magic Cures

We have all seen the ads for products that increase our metabolism and promise miraculous weight loss. Metabolism boosters and Fat Burners ? not only do the people they show us in the testimonials lose weight they also end up with a firm body and a six pack stomach. Can a pill do all this?

Generally, the answer is no. These weight loss pills are often ineffective, and they can also harm us. Many of them contain either human growth hormone, which can lead to joint or heart problems, or epinephrine type ingredients that are correlated with increased blood pressure. The answer is the good old tried and true: eat a balanced diet that does not exceed your calorie needs, exercise regularly and sleep well. Realize that we may not be able to look 20 again but we certainly can look our best, increase our energy, and enjoy good health at any age.

© Meri Raffetto, 2004

About The Author

Owner of Real Living Nutrition Services, Meri Raffetto is a Registered Dietitian and a recognized professional in the area of nutrition and wellness. She offers individual nutrition counseling and has developed one of the only non-diet online weight management programs available on the internet. For more information or to sign up for Real Living's free nutrition newsletter, visit http://www.reallivingnutrition.com.

---

Healthy Recipes for Low Carb Success

Using healthy low carb recipes are an important part of... Read More

Living with Your Diet

Recently, I was reading about a diet plan where you... Read More

The Answer to Combining Diet & Exercise for Maximum Weight Loss

Put simply, your resting metabolic rate is the minimum number... Read More

South Beach Diets and Fast Food Franchises

Franchised Business Models and American Diets could be at odds.... Read More

The Secret of Weight Loss

In the medical community, "obesity" is generally said to be... Read More

I Think I Have an Eating Disorder and Want to Stop

An eating disorder is a life threatening condition that often... Read More

Take The Die out Of Dieting - Tips For Stress Free Weight Loss

Not so resolved on that "New Year's Resolution" to be... Read More

Aerobics Imposters

In health clubs, they run classes that call themselves "aerobics".... Read More

Welcome to the Middle Aged Diet

You are not a kid any more and becoming a... Read More

The Dirty Little Diet Secret

Have you ever wondered how actors stay in such great... Read More

Diet Pills and Consumer Fraud

Diet pills have met with many different fates, and come... Read More

The Thermogenic Fat Burner

The term 'thermogenic' refers to a group of drugs or... Read More

Reading Labels

Reading labels is an essential part of any weight loss... Read More

Weight Loss Tips: Get Free and Effective Weight Loss Tips!

Looking for Diet Programs on net is like looking for... Read More

Smarter Eating

Dieting doesn't have to be a chore. Actually, you can... Read More

Get Started Exercising Now, But Take It Easy!

So you're overweight, "fat"--to be honest--and you want to start... Read More

Six Steps to Weight Loss Success

What does it take to lose weight?When it comes to... Read More

How to Lose Belly Fat: Latest Secrets from the Research Labs, Part 2

Abdominal fat is now seen as a growing health hazard,... Read More

Diet Scams : How to Avoid Getting Ripped Off

Have you ever received those tempting ads that seem to... Read More

Slimmer Legs... Stress-Free

Well, with the success of my article, "Wrinkle Remover That... Read More

Slowing Down Can Help You Lose Weight Faster

Running For Weight Loss??.Slow DownYou may be out running your... Read More

Pick Up Your Pen and Lose Weight!

Although every dieter knows that keeping food records is a... Read More

Four Common Mistakes that Overweight People Make

I am a Registered Dietitian who has spent over 10,000... Read More

Hypnotize the Pounds Away: Weight Loss Motivation Through Hypnosis

Many individuals these days, male or female, young or old,... Read More

Weight Loss For Beginners

Getting into a weight loss program or any type of... Read More

The Culprit of Obesity in Children - Inactivity

It was bad enough hearing almost daily that obesity in... Read More

Pediatric Obesity and Vitamin Deficiency - Developments to Fight Future Disease

Obesity, especially in children, is a matter of rapidly growing... Read More

The Diet Pill They Don?t Want You to Have is Back

It comes as a surprise to many consumers that the... Read More

Can Water Really Help You Lose Weight?

I believe that water not only helps with weight loss,... Read More

Avoid Weight Gain After WLS: Learn the Difference Between Snacking and Grazing

Gastric bypass patients often find themselves regaining weight soon after... Read More

Is Zone Diet a Fad?

Is Zone Diet a Fad?How do you recognize a fad... Read More

How To Find Your Ideal Body Weight

A calorie is the unit used to measure the energy... Read More

An Introduction to Gastric Bypass Surgery

Obesity, once seen as akin to laziness and overeating, is... Read More