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.
shuttle from Midway Glen Ellyn ..Negative calorie foods are said to use more calories to... Read More
Healthy eating has become part of your life, but you're... Read More
Hold the onions! Let's talk "liver". No, not beef liver,... Read More
Want to shed that beer belly? Why not try the... Read More
Some of my dieting tips are not conventional. You can... Read More
I'm sure you already know that weight loss and improved... Read More
Weight loss can be one of the most difficult things... Read More
The average American eats about twice as much protein than... Read More
There are many factors that cause us to increase body... Read More
A healthy pregnancy almost always involves weight gain. But now... Read More
Why is it so hard to lose weight and keep... Read More
We all know that weight loss is important. We know... Read More
If you are fighting the battle of the bulge (overweight... Read More
According to a recent survey by the National Health Institute,... Read More
Your blood cholesterol level is affected not only by what... Read More
First of all we need to find out a reason... Read More
Just one more day I can do this, I told... Read More
Although the big push for fad diets has died down... Read More
New Medical Research shows high-intensity exercise can increase the body's... Read More
Have you ever stepped on the scale after a week... Read More
NLP Setting an Anchor Process to Get Back Motivation for... Read More
Weight loss can be a difficult goal to achieve. Some... Read More
Eating when under stress isn't just about filling an emotional... Read More
A really easy, fast way to weight loss is walking... Read More
Weight Loss Their Greatest Opponent --------------------------------- Before high school and... Read More
shuttle from O'Hare North Chicago ..1. Quit snacking in between meals. Do not fall for... Read More
Q: "I'm wondering if you can help me. I'm not... Read More
Is it easy to lose weight? Yes. Losing weight is... Read More
Have you ever worried about something so much it paralyzed... Read More
In this issue, I am going to focus more on... Read More
A bad day or even a bad week is not... Read More
MYTH: Fad diets work for permanent weight loss.FACT: Fad diets... Read More
Food cravings are crafty -- they appear from nowhere and... Read More
Sometimes it's good to just let the feelings flow. Take... Read More
Weight loss from exercise can be achieved by walking, running,... Read More
The Atkins diet can be boring because of the limited... Read More
If I Want to Lose Weight, What Can I Do... Read More
I had 14 weight/health-oriented newsletters in my inbox this morning.... Read More
Many patients of gastric bypass report feeling fearful of succeeding... Read More
I really like Dr. Phil, so I wanted to like... Read More
Have you ever dreaded the idea of pulling weeds, planting... Read More
Phentermine, like many other prescription drugs, works with chemicals called... Read More
You could try one of the many sexual enhancement drugs... Read More
"The sovereign invigorator of the body is exercise, and of... Read More
One of the worst things you can hear in life... Read More
You've decided it's time to lose some weight. A lot... Read More
I know how difficult it can be do stick to... Read More
The Atkins low-carb diet consists of four phases: Induction, Ongoing... Read More
For the person who wants to shed a few pounds... Read More
According to the American Obesity Association, an astounding 64.5 percent... Read More
Weight Loss |