You need to understand your metabolism before you can figure out an effective fitness programme

Who hasn’t hit the dreaded weight battle when the stubborn weight refuses to budge? Age-related influences – a decreased metabolism, shifting hormones and lifestyle changes contribute to weight plateaus or weight gain.

 

As you age (especially after 30), your metabolic rate progressively becomes slower due to the natural process of muscle and bone loss. Due to this, the body needs about two per cent fewer calories with each passing decade to maintain the same body weight. Symptoms of slow metabolism include weight gain, fatigue and low energy levels.

 

Whether you are sitting, standing, sleeping or eating, the body is constantly expending energy by burning calories. Metabolism is the amount of energy (in calories) that the body burns to maintain itself.

 

Why it’s so hard to lose now

 

If you were able to shed weight easily in your 20s, you may be in for a surprise after you hit your 30s. This is because then the metabolism slows by about five per cent each decade, which means that at the age of 35 you are burning 75-calories less per day than you did at age 25. That can add up to about 3.6 kg weight gain a year.

 

Slow versus high

 

Body composition, genes, activity level and dietary habits affect metabolism.

Those with high metabolism can devour sinful treats with no noticeable effects on the weighing scale. Yet, others who have a sluggish metabolism find it difficult to lose weight. Why is that? The answer lies in the different metabolic rates.

A sound nutrition plan – the key to a good metabolism

 

Nutrition is very important and a healthy well balanced diet should include carbohydrates, proteins, fats and plenty of water. Carbohydrates (grains, vegetables, legumes) must make 55-60 per cent of our diet, proteins (milk, eggs, meat, fish, sprouts) 15 per cent and fats (oils, butter) 25-30 per cent. Fat is essential as it helps in the absorption of fat soluble vitamins like vitamins A, D, E and K. Proteins are essential in repairing tissues and carbohydrates serve as fuel for energy. Fat also serves as a fuel source.

 

Drastic dieting doesn’t work

 

Believe it or not, part of the reason you may not see results that you want is that you may not be eating enough or frequently enough. If you drastically cut down on caloric intake, your body perceives this as a starvation threat. It isn’t being fuelled efficiently and as a result, the body’s metabolism slows down. Eat small nutritious meals every three to four hours to boost your metabolism and to avoid feelings of extreme hunger. Your mini meals could consist of fruits, salads, juices, soups and low-calorie snacks.

 

Ways to jump-start your metabolism and kick it into a higher gear

 

?         Build muscle

You can increase muscle mass by adding strength training to your workout.

Why is strength training so important in boosting metabolism? Large muscle mass helps burn calories. More muscle means a faster metabolism. This is because muscle requires more oxygen and calories to maintain itself than fat. And, strength training helps build and maintain muscle.

 

Good choices include weight bearing exercises like push-ups, sit-ups or working out on machines or exercising using dumbbells or resistance bands.

 

?         Include cardiovascular exercise

Do some sort of aerobic exercise such as walking, jogging or swimming at east week, for a minimum of 30 minutes. Metabolic rates can increase up to 25 per cent after a vigorous aerobic workout. This form of exercise will also help improve the digestive system and decrease levels of body fat.

 

Good choices include walking, swimming and cycling.

 

?         Set a scheduled eating pattern

Eating erratically affects the metabolism adversely. Set regular times for breakfast, lunch, dinner and snacks.

 

?         Weigh yourself weekly

When you weigh yourself regularly, you know when you have slipped. These weekly checks will help you get back on track.

 

?         Sip green tea instead of coffee

Green tea contains catechins, which can help marginally boost the metabolism. It has about 30mg of caffeine, compared to 70 mg in coffee. Green tea can even be used as a substitute to curb food cravings. So next time you are tempted to munch, you can try sipping green tea.

 

?         Eat slowly and sensibly

The faster you eat, the more you consume. This results in increased storage of fat. Eat slowly, sensibly and at regular intervals – consume foods that are low in fat to increase your metabolism and better digest your food.

 

?         Lead an active life

If you are sitting at a desk all day or leading a sedentary life, the metabolism starts becoming sluggish. It is important to increase your activity levels whenever possible. For example; take the stairs instead of the elevator, walk when possible instead of driving, keep your mind and body active to avoid lethargy from setting into your routine. Nothing is worse than that for slowing down the metabolic rate.

 

?         Revamp your attitude

Incorporating changes in your lifestyle begins with making changes in your attitude.

With the right spirit gradually make changes, so they work for your metabolism.