You probably don't need scientists to tell you that your metabolism slows with age. But they're studying it anyway--and coming up with exciting new research to help rev it up again. The average woman gains 1 1/2 pounds a year during her adult life--enough to pack on 40-plus pounds by her 50s, if she doesn't combat the roller coaster of hormones, muscle loss, and stress that conspires to slow her fat-burning engine. But midlife weight gain isn't inevitable. I equate your metabolism to a fat-burning campfire. To keep the pounds off and your energy up, you have to keep that metabolism going by "kindling" your fire. How? There are several ways.
1.Let's start with,
You don't eat enough. I find when new clients provide a list of a their daily meals for my review, they are not eating enough because they think cutting calories will help, but it actually is counterproductive. I explain that your body needs fuel to consistently function throughout the day. Let me give the analogy of a campfire. A great campfire burns evenly and consistently when given the right amount of kindling. If it does not have enough, it starts to smolder. Think how you feel when you have not had enough to eat and you feel like your are functioning on fumes. So then you consume something quick, easy and full of processed sugar like a candy bar to give you a quick fix and now your smoldering campfire has gained momentum because you have thrown the equivalent of kerosene on it. This is your blood sugar spiking to give you a quick "pick me up", but then after an hour, you feel tired again and you are back to a smoldering campfire. Why? Because you have not provided your body with the right amount of calories it needs
evenly throughout the day to keep the campfire at a consistent level. You need to cut calories to lose weight, but it's important not to overdo it. Going too low delivers a double whammy to your metabolism. When you eat less than you need for basic biological function (about 1,200 calories for most women), your body throws the brakes on your metabolism. It also begins to break down precious, calorie-burning muscle tissue for energy. Finally, you should always consume something for breakfast and eat a snack or meal every 3-4 hours to keep from overeating later in the day.
2.
You eat too many white carbohydrates. Boost your fiber intake by switching to whole wheat bread, whole grain pasta, brown rice, oatmeal and eating more fruits and vegetables. Research shows that some fiber can rev your fat burn by as much as 30%. Studies find that women who eat the most fiber gain the least weight over time. Aim for about 25 g a day--the amount in about three servings each of fruits and vegetables.
3.
You are not eating enough protein. Make sure protein is a component in every meal. Your body needs it to maintain lean muscle. Add a serving, like 3 ounces of lean meat, 2 tablespoons of nuts, or 8 ounces of low-fat yogurt, to every meal and snack. Research shows protein can up postmeal calorie burn by as much as 35%.
4.
Consider more iron in your diet. Iron-rich foods are essential for carrying the oxygen your muscles need to burn fat. Until menopause, women lose iron each month through menstruation. Unless you restock your stores, you run the risk of low energy and a sagging metabolism. Shellfish, lean meats, beans, fortified cereals, and spinach are excellent sources or iron.
5.
Are you getting enough dairy? There's some evidence that calcium deficiency, which is common in many women, may slow metabolism. Research shows that consuming calcium through dairy foods such as fat-free milk and low-fat yogurt may also reduce fat absorption from other foods.
6.
Are you strength training? It is a known fact that when your body has more lean muscle tissue, it helps to burn calories even at rest. If you are not strengthening your muscles, they will not help to keep your metabolism revved up. Find a strength training regimen to help build and maintain muscle for the rest of your life.
