Here's the good news: You may have inherited your mom's snail pace metabolism, but you’re not stuck with it. You can train your body into burning calories more efficiently, stop the crazy dieting and start living. By strength-training just a couple of times a week, for example, you’ll reverse 50% of the seemingly inevitable metabolism slow-down that comes with age. Take control of your metabolism by making the following boosters part of your routine—and remember life is about what you do the majority of the time….do not sweat the small stuff.
Strength Training Is Key
Seriously. For women especially. The more lean muscle you have, the more fat your body will burn. Your body burns far more calories per day to maintain a pound of muscle, but it expends only two calories per pound of fat. Increasing your muscle-to-fat ratio can directly boost your metabolism, even when you’re not in the gym.
Drink More Water
Up to 75 percent of adults suffer from chronic mild dehydration, which can slow your metabolism. Adequate daily water intake falls between half an ounce to one ounce per pound of body weight but can vary based on your environment and activity level. Drinking enough water can also fight the fatigue and joint pain that may slow down your workouts. Adding lemon keeps the flavor of water interesting and helps your liver function as the body’s built-in detoxification system by promoting more efficient stomach digestion.
Eat More Protein
Protein are the building blocks of muscle. As we age we do not absorb, process and digest proteins as efficiently. Lean meats, such as a turkey burger on a lettuce “bun,” are excellent sources of protein and micronutrients. Another option is to replace high-carbohydrate foods like pasta with a higher-protein alternative, such as black-bean pasta.
Integrate Core and Balance Training
Work out smarter not harder. Any exercise you do on a flat surface, try to do on a balance device. I love the BOSU ball: If you’re doing chest presses, do it on an exercise ball to simultaneously work your core and stabilizers while also reducing the risk of injury.
Eat More Fiber
Fiber pushes everything through your system by helping the body process food more efficiently. It also slows down carbohydrates’ digestion and absorption, which means your body is burning calories even after you’re finished eating.
fiber recommendations are 38 grams for men and 25 grams for women. A variety of
both soluble fiber foods (apples) and insoluble high-fiber foods (whole grains)
are best for supporting a healthy metabolism and digestive system.
Activate Rest Days
Try to spend your rest days doing errands — grocery shopping, laundry, washing your car, etc. A rest day may mean a break from GET FIT, but that doesn’t mean you should lounge around. All of those daily activities will continue to burn calories while giving your body a much-needed break from weights or higher intensity cardio.
Kick it up a notch
The next time you run, swim, or even walk, ramp up the intensity for 30-second intervals, returning to your normal speed afterward. Using this strategy will help you consume more oxygen and make your cell powerhouses, the mitochondria, work harder to burn energy. The Simple Plan for Automatic Weight Loss, you increase the number of mitochondria and how efficiently they burn throughout the day. This way, you can exercise for less time than it takes to plod along at the same pace and still get great results.