37% of adults in the United States are obese. A sluggish metabolism is usually identified as the culprit. Metabolism is the rate that the body burns calories. As you age, your metabolism can drop 25-30%. Not wanting to give in and gain weight people search for a miracle. There is no quick fix. However, there are actions you can take to ignite your metabolic rate.
To get started, check your thyroid- it sets the body’s metabolic rate. If there is a problem, medications can help. A PCP will also look for other health issues that may cause weight gain.
Once you pass a physical, get started now boosting your metabolism.
1. Get Off the Diet Rollercoaster
Restrictive diets lead to weight loss, gain, loss, gain. Every time you lose, less comes off. Every time you gain, you reach a new high. Due to restrictions, your body breaks down muscle, leading to lower metabolism and weight gain. It is a viscous cycle and needs to end. Boost your metabolism by choosing balanced, portion-controlled meals.
2. Start Strength Training
To maintain 1 pound of body muscle, your body burns 6 calories versus a pound of fat requiring only 2 calories. Replace fat with muscle by strength training, boosting metabolism for the next 12- 14 hours.
3. Fidget
Tapping toes & fingers is known as Non-Exercise Activity Thermogenesis (NEAT) - a highly effective way to boost metabolism. Burn up to 350 calories a day by NEAT!
4. Eat Heat
A tablespoon a day of hot pepper can bump up metabolism. The secret is a naturally existing plant chemical, Capsaicin. It ignites brown fat, burning 90 calories a day.
5. Eat Probiotics
Weight loss significantly improves with probiotics. Daily, eat some yogurt & kefir rich with probiotics and Conjugated Linoleic Acid (a fat burner).
6. Exercise
High intensity cardio workouts boost metabolism for up to 36 hours after working out.
7. Hydrate
Water breaks down calories, so even mild dehydration will slow things down. Drink 64 ounces of water each day.
8. Enjoy a Cup of Tea
Green tea has a naturally existing plant chemical, Epigallocatechin Gallate, that boosts metabolism. Drink 2 cups of green tea daily and watch your metabolic rate rise.
9. Eat Regularly
Have a meal or snack every 2- 4 hours. Your metabolic rate slows down between meals. This isn’t a license to overindulge. Make healthy food choices and practice portion control.
10. Sleep Well
Get into REM sleep (dreaming) and your metabolism rises; get 5-7 hours of sleep nightly.
11. Relax!
Stress makes your body release Cortisol, a chemical that slows metabolism. Learn stress relief techniques. Also, a good belly laugh can increase calorie burning for up to 15 minutes after laughing.
Despite the inability to stop aging or change our genetic makeup, it is not a given that your metabolic rate must grind to a halt. There are a great many lifelong actions you can take to bump up your metabolism. What are you waiting for?
Jennifer Giffune, R.D.N. is a freelance author, professional speaker, and nutrition counselor. Are you ready to make a change? Jennifer sees clients for nutrition counseling in Westfield and on-line. To make an appointment with Jennifer, call (413) 579-5450 or email her at jen@jenthedietitian.com
