The main reason our metabolism slows down is because, as we age, we lose muscle mass at an average of 5 percent of our muscle mass is lost every 10 years. We see drastic effects when we lose muscle: We gain weight If you don't intentionally rebuild muscle through exercise, you'll need to eat 150 to 450 fewer calories every day every 10 years to maintain your current weight.
Eating carbs especially processed carbs can add to slowing our metabolism.
American diets today unfortunately consist of a large percentage of process crabs mainly because it is convenient, and our supermarkets are full of processed carbs. We also tend to eat less protein because carbs are easier. Processed carbs becomes our source of convenience when life gets busy. But this only adds to the problem because protein helps boost our metabolism.
We can turn ourselves into metabolic disasters. Too many carbs and less activity turn into a slow metabolism and excess body fat. A balanced diet includes 50 percent good carbohydrates, such as fruits, vegetables and whole grains; 30 percent protein, such as fish or meat; and 20 percent good fat such as olive oil.
Stay away from the so-called bad carbohydrates (processed foods): sugars, refined grains and starches this is all key to staying trim and healthy.
Research today says that most Americans do not get the required 30% protein in their daily diet which is a big reason for weight gain and an increase in obesity rates.
The goods news is that you have far more control over this than you think. Gaining weight as we age is completely avoidable!
There are lots of things you can do to turn your sleeping metabolism into a fat-melting fireball.
Here are a few to get you started on increasing your metabolism now:
1. Add Metabolism Boosting Fiber
You should be eating 25-30 grams of fiber daily. Eating more fiber and protein increases your metabolism because your body burns the most calories digesting foods high in fiber & protein. You can easily get more fiber in your diet by eating more good carbs. As for protein you don't have to go on a high protein diet, you just need to make protein at least 30% of your diet to get the metabolism boosting effects.
This is the key to staying full so you won’t graze. Fiber will also keep your blood sugar in check. Always aim for veggies whenever you can, and remember 10 half-cup servings of vegetables is the daily goal. If you struggle to get enough fiber, get some fiber One Bars or Fiber Choice and add them to your diet.
Suggestions on increasing Fiber Intake : High fiber bars and Supplements
Fiber One Bars
Pack of 12, 5-count boxes (60)
35% of daily fiber in a bar
- Good source of calcium
Shop Now and Save on Fiber One Chewy Bars, Oats & Chocolate, 5-Count Boxes (Pack of 12)
Other options to increase fiber intake:
Fiber One Choice – increase your daily fiber intake
- Pack of two bottles, each containing 90 fruit-flavored, chewable, and sugar-free fiber supplement tablets (180 total tablets)
- Convenient, healthy fiber in an easy-to-chew tablet; fresh fruit flavor
- 100% sugar-free; made with inulin, a natural fiber source found in vegetables
- Promotes regularity and good digestive health; works naturally, without chemical stimulants; each dose contains four grams of inulin
- Fiber Choice tablets contain inulin, a unique fiber source that helps boost calcium absorption
Shop Now and Save on Fiber Choice Chewable Tablets, Most Fiber, Sugar Free, Assorted Fruit, 90 Tablets (Pack of 2)
2. Add More Protein to your diet:
This is one of the best things anyone can do to give their metabolism a boost. It not only nourishes the body, but it also allows you to easily add protein to your diet. It also makes breakfast easy. Some celebrities do this to stay lean and healthy. Caution: Not all protein shakes are created equal. Become a label reader and look for low carb and low fat whey proteins with almost no sugar. Whey protein is the best option; soy or milk-based proteins are inferior sources that don’t boost your metabolism the way a high quality whey protein shake will.
Suggestion on adding more Protein to your Diet: Drink a Whey protein shake everyday for breakfast and boost your metabolism by 25%.
Try Carefast Natural
(only 1 gram of sugar, low in sodium and gluten free)
Shop Now:
Shop Now and Save Carefast Natural Vanilla, Whey Protein Powder, Food Supplement Mix, 6.3-Ounce Cans (Pack of 2)
Eat “clean” protein to get lean.
“Clean” means low in fat (under 5-7 grams of fat per serving). Choosing the highest quality proteins will allow our bodies to use them rather than store them on our hips and thighs! The best sources of clean lean proteins for women are protein shakes, egg whites, all fish and seafood, turkey breast, nonfat cottage cheese, and high quality protein bars that have at least 15 grams of protein. These are among the very best sources to nourish our bodies, replace lost nutrients, and help us lean out. High-fat proteins will have the opposite effect and will cause our bodies to store fat. Your body will not burn stored fat if you continue to give it high-fat foods no matter how much you exercise! Your goal is to feed the muscle and starve the fat!
Other Suggestions for adding Protein: Protein Bar – add to your diet
This is an easy on the go breakfast meal that you can include in your diet a least 3-4 days a week, don’t try to include a break bar into your diet every day of the week, you need to add variety into your diet so you don’t get bored of the same meals. The thinkThin Protein bar will help you manage your weight loss plan, just include a protein bar into your daily diet plan for breakfast or lunch and you will stay on track to achieving your weight loss goal. It is a great easy option for you to add protein that will not sabotage your weight loss goal.
thinkThin Protein Bar, Chunky Peanut Butter, 2.1-Ounce Bar (Pack of 10)
- Delicious taste of creamy peanut butter and cocoa covered with milk chocolate
- 20 grams of protein, Zero grams sugar, Gluten free
- 2.1 – Ounce Bar (Pack of 10)
- Contains highest quality of ingredients and promotes weight wellness
- Enjoy as a portable, simple and satisfying high protein snack
Shop Now and Save on the thinkThin Protein Bar, Creamy Peanut Butter, 2.1-Ounce Bars (Pack of 10)
Other Protein Bar Options:
Atkins Nutritional Peanut Butter:
- Naturally & artificially flavored
- 4 pack of 12/ 1/4 oz. bars
- Chocolate & Peanut Butter flavor
- 240 calories
- 19g protein and 1g sugar
Shop Now and Save on the Atkins Nutritional Chocolate Peanut Butter, 12-Count (Pack of 4)
3. Add Exercise:
We eat 7 days a week so we need to move 7 days a week. You don’t need to kill yourself, but you do need to move for 1 hour every day. Get yourself a pedometer and aim for 10,000 steps per day, every day. For the ultimate metabolic boost, you need to lift weights 2-3 times a week, training your whole body each workout in a circuit style. Choose one workout 2 times a week where you lift as heavy as you can to build muscle.
Here are some great muscle building exercises to choose from.
Our bodies are losing muscle every day, so we need to counterbalance this by trying to build muscle. Ladies, don’t be afraid. You won’t end up looking like a bodybuilder; t’s almost impossible at this stage for you to become bulky. If you feel like you’re gaining weight, take a hard look at what you’re eating. That’s where the problem lies.
Muscle burns calories all day long and that is exactly what we need! Lifting weights will tighten and tone your body better than any exercise out there and keep your bones strong. These metabolic boosting workouts can be done at home and should only take you 30 minutes.
1 pound of muscle burns 5-to-14 calories a day so when you put on 5 pounds of muscle. Your metabolism will burn 25-to-70 extra calories a day and You'll lose an extra 2½-to-7 pounds of fat a year and…
Although the 2½-to-7 pound weight loss is not a lot… When you gain 5 pounds of muscle – You'll look 5-to-10 pounds slimmer because muscle takes up less space than Fat does.
Suggestions on Adding Exercise: Get Great Workout Routines and Programs to start increasing your metabolism.
4. Eat your greens!
Eating greens offsets the high-calorie foods we eat and kills cravings before they start. Digesting green vegetables makes your body work harder and causes your metabolism to speed up.
Not eating enough vegetables every day is one of biggest mistakes people make, causing us to crave the wrong foods and overeat. Supplement your way to a faster metabolism.
Supplements are meant to be just that – a supplement to your healthy diet. They are not magic bullets, and they won’t erase bad eating habits or lack of exercise! Taking the right supplements along with a clean lean diet and regular daily exercise is what brings about the best results.
These supplements can really make a difference in how you feel, making it easier to stick to your plan. Plus, you will actually have enough energy to go to the gym!
