Don’t let a slow metabolism get you down. While a low metabolic rate could be something contributing to your weight gain, there are some things you can do to reverse your metabolic decline and get you back on track.
Start your day with breakfast to jump start your metabolism. Breakfast is the most vital part of the day and the way to not only get your metabolism up and running, but also your brain. Breakfast is the foundation for the day and helps with weight loss, proper mobility and thinking. It is important to your overall daily performance at work and in your workouts. It is also important to take a look at what you’re eating for breakfast. Your breakfast should consist of both protein and carbohydrates to help stave off hunger a little longer. Aim for carbohydrates that are higher in fiber and lower in sugar. You also want to have that initial meal be about 400 calories. Studies show that those who eat breakfast lose more weight. The reason is that by having a healthy start to your day, you’re not setting yourself up for failure through cravings and binging.
Small meals can also help keep your metabolism revved up a little longer. Smaller portions throughout the day help keep your blood sugar stable, so you do not go into an unhealthy binge. Snacking on healthy choices is also important. Be sure to get plenty of veggies into your diet. A piece of fruit with some sort of protein such as cottage cheese or yogurt is also a great way to enjoy a snack.
Protein is important and sometimes neglected. It is made up of amino acids and is essential to our overall make-up. By implementing protein into about 25 percent of your daily intake, you will burn approximately 200 more calories a day. For example, if you eat 2,000 calories a day, 500 of those calories should come from protein.
I would be remiss if I did not mention the importance of exercise to raise your metabolism. It is even more important as you approach your menopausal years. A recent study at the University of Colorado found that women who were post-menopausal and implemented swimming or running five days a week were able to turn back the hands of time. The researchers found that the women who exercised were able to maintain the same resting metabolic rate as that of a younger, pre-menopausal women.
Another important facet of exercise is strength training to raise your metabolism. Many studies show that the more muscle you have, the more efficient your body is at burning calories. Muscle is like a furnace and keeps up the burn longer.
Joanne Sgro is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training. Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com. She resides in the Phoenix, AZ area with her fiancé, where she runs her personal training business, Fitness Answer, LLC.