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

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