Did you know, that once you pass 25, your rate of metabolism declines by approximately 5% every decade? None of us are immune, and many of us show signs of middle age spread long before we begin to feel (or act!) middle aged!
There is hope though! Below are 6 great ways to help speed up your metabolism, and combat the aging process.
Don’t be too severe with the calorie cutting
When you embark on a restricted calorie diet, it is important that you do so sensibly. Cutting calories too hard and too quick actually results in your body holding onto the pounds. It reverts to its basic survival mode, and slows your metabolism down in the assumption you are starving. On average you should aim to lose a half to two pounds maximum per week.
Sleep, sleep, sleep, sleep
Sorry, I was a bit excited about being encouraged to sleep, so I had to keep repeating it! It is recommended you sleep at least 8 hours a night – not just to banish dark circles and wrinkles, but also to encourage the release of cortisol. Cortisol is the appetite regulating hormone, which when absent can cause individuals to continue eating past the point of being satisfied, leading to weight gain.
So you have had your eight hours plus sleep. Now it’s time to literally break your fast. When you do sleep, your metabolism slows. It needs a good square high fibre meal to wake it back up. You may not feel like it, you may not have time for it, but skipping brekkie can be a great way to gain weight.
Cut back booze
What science gives with one hand (more sleep) it takes with the other (less booze). Alcohol has been shown to slow down the body’s ability to burn fat. Even though a glass of wine with dinner seems like a good idea, your body will burn the sugar in the alcohol first, meaning the calories from the food will be stored as fat. So once again, everything in moderation!
60-70% of your Resting Metabolic Rate (RMR) is linked to your muscle mass. The more muscle you have, the more calories you burn. Yet another good reason to pump some iron!
Bursts of High Intensity Interval Training (HIIT) have been shown to boost your metabolism, as well as shaking up your exercise routine. Lose fat and get fit – could it be any simpler?