As we age, our metabolism slows, inducing weight loss that much trickier. The major reason for this change? Decreasing muscle mass: After age 20, our muscle mass decreases about 1 to 2 percent per year, Jennifer Christman, a dietitian at Medifast, told Fox News.
The more lean muscle we have, the higher our metabolism is, because muscle is more metabolically active than fat, Lauren Blake, a dietitian at The Ohio State University Wexner Medical Center, explained to Fox News.
But if youre trying to shed those extra pounds, is there any style to get around this slower metabolism? Fox News spoke to Christman and Blake to get their tips 😛 TAGEND
1. Weight train.
To avoid the slowing of metabolism that comes with muscle loss, try to maintain that muscle through workout, including resistance training and weight educate, Christman said.
That doesnt mean hulking out in the gym every day, Blake explained. It simply means engaging those muscles so that youre avoiding that loss. Great exerts can include push-ups, yoga and Pilates, Blake said.
2. Get enough calories.
You may think slashing calories will help keep your weight down, but thats not the case, Blake said. If youre chronically under-eating, your body does not have the energy it needs to maintain itself, she explained. Instead, itll break down energy from lean muscle mass, further slackening your metabolism.
3. Dont skip meals.
Eating continuously throughout the day helps your body keep burning gasoline effectively, Blake said. Aim for at the least three meals per day.
4. Eat enough protein.
To maintain your muscle mass and keep your metabolism high, be sure to get enough protein at meals about 1-1. 3 grams per kilogram of weight, Christman said. For a 150 -pound woman, that would entail about 68 -8 6 grams of protein per day( one egg has about 7 grams of protein ). Attain sure the protein is from high quality sources, such as lean meats, fish and beans, Christman advised.
Blake concurred , noting that protein also helps balance our blood sugar, which helps prevent weight gain and can keep us full longer.
5. Drink water.
Research shows that if youre dehydrated, you burn fewer calories, Blake said. Make sure to drink water throughout the day.
6. Get your hormone levels checked.
Women may want to go to the doctor to get their hormone levels checked, as they could impact weight in post-menopausal women, Christman explained. Your physician can assist you decide whether you need to regulate your hormones.
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