how to boost metabolism...

One of the biggest complaints among women, especially those who are perimenopausal and menopausal, has to do with their metabolism.

After the age of 35 or so many women experience a metabolism slowdown. This is mainly because any alteration to your hormones can upset your metabolism – the process of turning digested food, stored fat or muscle into calories that the body uses as energy – causing you to gain weight. “People put on 10% a decade because of how our hormones change as we age.” Says Dr Eva Cwynar, an endocrinologist and metabolic medicine specialist. Here are ways you can give your metabolism a boost and burn more calories throughout the day.

1. Exercise & muscle maintenance – Muscle is one of the most metabolically active tissues in your body. With activity your muscle is eager to stay nourished by burning the calories you are ingesting. So the more muscle you have the more calories you burn, whether you are at the gym, at your desk, or in your bed. Find a training technique that works for you to boost metabolism, burn fat & build muscle.

2. Weight-lifting – This is a specific form of exercise that is particularly useful to build upon the muscle mass you already have but which decreases as we age.

3. Protein – This one ties in with maintaining muscle. Protein is the building block of muscle, so consume lean proteins in order to maintain and sustain muscle and therefore burn more calories.

4. Fibre – Stabilises blood sugar and keeps your metabolism strong. Loading your plate with fruits and vegetables also protects your cells from free radicals and your body needs healthy cells in order to keep your metabolism going strong.

5. Cardio – A 45 minute cardio session keeps your metabolism high hours after your workout is over, so relax after a tough workout as you enjoy another 200 calorie burn.

6. Sleep – Not getting enough sleep messes with your metabolism by increasing levels of the hormone ghrelin, which stimulates hunger, and decreasing levels of leptin, your satiety hormone. Lack of sleep also causes insulin resistance, which will interfere with how your metabolism processes fat, leading to weight gain. Aim to get 7-8 hours of sleep a night.

7. Supplement vitamins – Are important in many of the steps in metabolic reactions, such as burning sugars and fats for energy. Most people don’t consume an optimal amount of vitamins by diet alone, which will cause your metabolism to run inefficiently and cause you to gain weight. Take a high quality grade multivitamin daily to maintain a healthy metabolism.

8. Medication – antidepressants, steroids, hormone therapies and diabetes drugs all affect metabolism.

9. Hypothyroidism could affect your rate of metabolism. Ask your practitioner to check your thyroid and request advice on managing it as well as your weight.

10. Stress management – As we know chronic stress can cause an overproduction of cortisol, which will change how your metabolism stores fat, sending it right to your mid section. So find your outlet for stress relief in order to lower your cortisol and restore metabolism.

11. Coffee – A cup of black coffee in the morning will help kick start your metabolism.

12. Green Tea – Sip a cup of green tea at lunch to help keep your metabolism going strong.

13. Eliminate toxins – Toxins confuse our metabolism. Additives and processed foods, such as refined sugar and high fructose corn syrup create strain on our livers and detoxification systems because our bodies try to handle these foods they were not designed to use. Additionally, many additives don’t contain any nutrients, so we are eating foods that add calories without providing nutrition.

14. Avoid transfats! – Hydrogenated oils, or transfat, are dangerous to your metabolism because they bind to receptors on your cells that slow fat burning. They also increase cholesterol and the risk of insulin resistance. Include low, or zero, fat dairy as well as mono-unsaturated fats in your diet, such as raw nuts, avocados and fish. Avoid the processed foods found in the interior aisles of the grocery store.

15. Eat enough! – When you consume too few calories your body may assume you are starving, hence slowing down the metabolism in an attempt to conserve, and it may start breaking down your muscle tissue for energy. It is important to eat five to six times during the day to keep your metabolism firing and the most important meal is, of course, breakfast to get your metabolism kick-started first thing in the day.

» Recommended Supplements: Green Tea, Melatonin.
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