On a hungry whim I also threw together this beautiful sloppy sandwich.
|Sautéed shaved brussel sprouts, tomato, veganese, daiya pepper jack cheese and sliced tomato on sourdough bread.|
Let's talk about metabolism. Oh that sneaky beast. Remember when you were in your teens and you could eat anything wanted and not only feel fantastic...but it didn't affect your body make up at all? Ahhh to be young again.
Metabolism is the process in which your body converts what you eat and drink, into energy.
For many people, age related weight gain is largely due to a dramatic decrease in calories burned. Meaning, as we age we often are less active. This can be due to a lot of different factors. We become busier in our lives with less time for exercise, many jobs involve sitting at a desk, taking care of our families leaves us exhausted, our interests change, etc.
Additionally, basal metabolic rate, which accounts for 50 - 70 percent of total energy expenditure, can slow from 1 - 2% per decade. In short, total calories burned decreases with age.
What can we do to maintain a healthy metabolism?
There are a number of factors to consider when it comes to maintaining a healthy metabolism. Your nutrition, fitness and physical activity level, lifestyle, and muscle mass all play a big part in keeping your metabolism at a peak level.
Here are some great tricks for boosting your metabolism and keeping it at it's peak!
1. Avoid Calorie Restrictive Diets
While restricting calories can be tempting, restricting too much sends a signal to your body to slow down your metabolism and conserve calories, rather than burning them.
You are much better off burning calories you've consumed, through exercise.
Drink 2 - 3 liters of water per day. Aside from all of the other amazing benefits of drinking water, it does great things for your metabolism. According to WebMD, ten minutes after drinking 17oz of water, your metabolism speeds up 30% and reaches its maximum boost 30 - 40 minutes after.
3. Eat All Day
Aim for small meals every 3 - 4 hours. This keeps your body in a good balance of intake and using energy, without excess calories to store. Additionally, it helps you to develop a positive relationship with food.
4. Interval Workouts
Interval workouts are by far the best workouts for your metabolism. Mixing in fast paced intervals rev up your metabolic rate faster than doing a steady paced cardio workout AND it will continue to do so up to an hour after you finish your workout. Intervals preserve muscle, while increasing fat burned.
High Intensity Interval Training stimulates production of your human growth hormone, by up to 450 percent during the first 24 hours after your workout! This is awesome because HGH is responsible for increased caloric burn.
There are a ton of different types of interval workouts you can do. Do a search online or on YouTube and you'll be able to find a ton. They're also great because you can do them in the gym or at home.
5. Build Muscle
Lean muscle mass is your friend! Just adding 5 pounds of lean muscle mass increases your caloric burn by 150 calories per day, on it's own....without a workout. That extra lean muscle mass will help you in the cardio department too. You'll be able to burn an average of 600 calories per hour during your cardio workouts.
To build lean muscle effectively, be sure to do a full body strength training workout, to target all of your muscles as a whole.
6. Omega 3's
Omega 3's balance your blood sugar and reduce inflammation, helping to regulate your metabolism. Good sources of Omega 3's are: salmon, fish oil, flax seed oil, walnuts, chia seeds.
7. Eat Breakfast
Not only eat breakfast...but eat a big nutrient dense and (healthy) fatty breakfast. It literally jumpstarts your metabolism and sets the stage for efficient calorie burning throughout the day.
Research shows that fidgeting can help you burn an extra 350 calories a day. Take advantage of any chance you have to move throughout your day. Pace while you're on the phone, sway when you're standing, run up the stairs, bounce your leg while you sit.
10. Organic Produce
Studies show that one of the biggest causes of weight loss resistance is toxicity. The pesticides on conventional produce are blamed for slowing metabolism. When you can, opt for organic produce and meats.
Have you noticed any changes in your metabolism?
What are your favorite metabolism boosting tips?
What has worked for you?