Those last 5 pounds to lose....
So I am at that point in my life where it isn’t as easy to drop those quick 5 lbs. I’m starting to wonder if having a flat stomach is a thing of the past! But I will not give in, I will do my best to fight it by eatingbetter and by changing up my exercise routine.
As a fitness professional, it became important to me to research about metabolism changes as you age. I get questions and have conversations with many clients and friends about those 5-10 lbs that aging and menopause adds on. Here is some information I found that can help!
Actually this starts to happen at age 30, our metabolism decreases 1 percent each year. So at 50, we are talking a 20% plummet in your metabolism. Now, this is gradual but it is something we have to be aware of!
The good news is…there are things you can do to increase your metabolism!
1- Get moving! Interval training, combining high intensity exercise into your routine will spike your metabolic rate and keep you burning for hours after. 20-40 minutes is more than sufficient for this.
2- LIFT some WEIGHTS! Weight training produces lean muscle mass, lean muscle mass helps your body burn more calories, even while at rest (Yes, you can burn calories while you sleep)
3- Eat small meals more often. By eating 3-4 small meals throughout the day, you energy and blood sugar levels will stabilize and this will help create internal hormone balance. Balancing those hormones will help keep you from packing on the pounds. Don’t skip the most important meal of the day, start off your day with a balanced breakfast!
4- Drink a lot of water! Studies show that people who drink 8-ounce glasses of water eight to 12 times a day have higher metabolic rates than those who drink only four. Drink half a liter of water before breakfast and lose an extra 6.6lbs a year! According to researchers at Virginia Tech in Blacksburg, Va., people who downed water before their first meal of the day consumed an average of 75 fewer calories at breakfast than those who didn't drink up first.
5- Pack in the protein. Not only does protein take longer to digest, which keeps you fuller longer, it has a greater metabolic boost than fat or carbohydrates.
6- Eat spicy foods. Add red pepper flakes, hot sauce, cayenne pepper to your food to help fire up that metabolism by almost 8%, although is short term.