Slow Metabolism???

Slow Metabolism???

Ultimately what you weigh is dependant on the balance of calories consumed versus calories burned.

Consume more calories than you need -- you gain weight.
Burn more calories than you need -- you lose weight.

The bad news: Beginning in your late 20’s your metabolism slows down, as much as 5% per decade! As your metabolic rate drops you begin to loose muscle mass and gain fat. Just a couple of extra pounds per year add up fast. Before you know it you are:

20lbs over weight in your 40’s
30lbs over weight in your 50’s
& 40lbs over weight in your 60’s

And that’s if you only gained 2 lbs a year! The average American gains 5 lbs a year between Thanksgiving and New Year’s… every year!

The good news : Increase your metabolism to avoid those extra pounds and many weight-related health issues like heart disease, high blood pressure, and diabetes.

How? Simply speed up your metabolism with diet and exercise!

1. Eat 3 Mini Meals and 3 healthy Snacks each day: Eating more frequently is like stoking your metabolic fire. Plus, it keeps you satisfied and less likely to over eat later in the day.

Example: 7am Breakfast, 9am Snack, 12pm Lunch, 3pm Snack, 7pm Dinner, 9pm Snack

Aim for balanced Mini Meals of whole grains, lean proteins, and fruits or vegetables.

Snack on veggies or fruit along with 1 serving of dairy or a 1oz of a lean protein.

Planning helps ensure success and a balanced diet. Check out www.mypyramid.gov for your personal daily requirements.

2. Increase your lean muscle mass: If you have more muscle, you burn more calories -- even while sitting still. Adding just one pound of muscle to your body burns an additional 300 calories per week! Aim for 2 to 3 days of strength training each week.

3. Do aerobic exercise: Aerobic activities like running, walking, and biking burn calories and increase metabolism while you’re working out. Plus, studies show that aerobic activities cause your metabolism to stay increased even after you have stopped exercising. Aim to do aerobic activity for at least 30 minutes, 4 to 5 times each week.

4. If you can, do it early. Studies show that by exercising in the morning your body maintains a slightly higher burn rate for the remainder of the day i.e. You burn more calories all day long!

Conclusion

The key to maintaining a healthy physique for the rest of your life is to increase your metabolism and loose those extra pounds for good!