Tuesday, March 3, 2009

Metabolism of a Slug?

Ok, so who knows...maybe slugs don't have sluggish metabolisms, but I feel like I do. (Is it just me, or does something happen after your 3rd baby which makes it incredibly difficult to maintain health and fitness? How can I feel more closely related to a slug and less like an ape?..not that I believe that we evolved from apes...just saying.)So, in my quest to improve my metabolic activity I came across this information that may be helpful to all of us, especially those past or nearing the dreaded 30 yr. old mark.

(**My commentary will be in bold italics after each tip.)

Wrinkles, sagging skin, and graying hair aren't the only crosses you have to bear as you age. Your metabolism also makes the growing-older hit list.

After age 30, metabolism slows by about 2% per decade, thanks to a loss of muscle mass -- we lose as much as 50% of our muscle mass between the ages of 20 and 90, and the rate of loss is especially pronounced from ages 50–70.

Why is that important? The less muscle you have, the fewer calories you burn, and that can add up to age-related weight gain. For women, menopause can slow metabolism even more. Yes, life is unfair, especially since women have slower metabolisms than men to begin with because of their naturally higher levels of body fat. Here are some tips to help you boost your metabolism.

Metabolism Boosting Tip #1 -- Eat breakfast. Breakfast gets your metabolism out of its resting state and back into burning mode. Skipping breakfast and other meals may prompt your body to store calories as fat rather than to burn them, in case your body won’t be getting more food any time soon. Infrequent eating may also prompt you to overeat later as a result of excessive hunger. I have mistakenly skipped breakfast thinking I'd save myself a couple hundred calories. After realizing that not only is this not helping my weight loss and fitness goals, but is actually hurting them, I will not purposely skip breakfast EVER again.

Metabolism Boosting Tip #2 -- Eat frequently. Instead of eating three large meals a day, spread out your food consumption (for example, eating small amounts of food every three hours or so) to keep your metabolism at work, burning and processing calories all day long. An added bonus: Eating smaller, more frequent meals is more filling than eating the same amount of calories in three large meals. I have also found this to be true in the last two weeks as I've put it to the test. I have been less likely to snack on "quick-fix" items because I eat frequently enough that I avoid the desperation eating which usually results in me over-eating or eating something I'm craving vs. something that is good for me.

Metabolism Boosting Tip #3 -- Eat more lean protein.
A recent Dutch study found that consuming a third of your daily calories from protein can boost metabolism. The reason: Your body burns more calories when digesting proteins vs. carbohydrates or fats. Protein also makes you feel more satisfied, so you may end up eating fewer overall calories. Be sure to choose non-fatty protein sources, such as lean meat, poultry without the skin, beans, and nonfat dairy products.

Metabolism Boosting Tip #4 -- Exercise frequently. Regular aerobic activity, such as brisk walking, swimming, dancing, or biking, keeps your metabolism in high gear. The latest national guidelines recommend getting 60 minutes of moderate to vigorous exercise on most days of the week to prevent weight gain. I am attempting to get at least 60 minutes of cardio in 5-6 days a week. We'll see how that goes! I have found that varying my workouts keeps me motivated and I'm dreading my workouts less and less.

Metabolism Boosting Tip #5 -- Strength train. Resistance training -- working with machines or free weights -- can help counter some of the muscle loss that normally occurs with aging. And as we said before, the more muscle you have, the more calories you burn (the body uses more energy to maintain muscle than fat tissue). Two to three weekly sessions of strength training that work the major muscle groups in the chest, arms, legs, and back should do the trick.

Metabolism Boosting Tip #6 -- Get enough sleep. Inadequate slumber may affect your weight -- not only because you’ll be too tired to exercise but also because tiredness may lead to snacking as a “pick-me-up.” In fact, a study of over 1,000 people found that those who sleep less than the recommended eight hours a night weigh more than those who get adequate rest. In addition, researchers are investigating whether lack of sleep affects appetite-regulating hormones. Wow! Can't say enough about this tip! I struggle getting enough sleep. I'm somewhat of a night owl since it's the only time in the day that I have to myself. But, after reading that those who are tired tend to snack more, it rang true. I realized I fall victim to the "tired eater syndrome". I know I've grabbed a snack on many occasions, not because I was truly hungry, but because I was truly tired! So, if you're not getting your 8 hours of sleep each night (trust me, I know this is difficult with kids), that might be a good goal to add to your list! Early to bed, early to rise definitely does make a man HEALTHY, wealthy and wise!

Metabolism Boosting Tip #7 -- Move as much as possible. Research from the Mayo Clinic shows that people who fidget and move around a lot, even if they don't formally exercise, have more active metabolisms and burn more calories than nonfidgeters. In their study, fidgeters moved about 152 minutes longer per day than nonfidgeters -- and as a result burned 350 more calories a day. The lesson: Take every opportunity to move a little more during your day, from changing the TV channel by hand to pacing while talking on the phone and standing when you could be sitting. Guess I should be grateful that my kids are a little spazzy? Maybe I should take notes.


Chris and Mari Spiker said...

I still love this post, its so helpful!

Bowles said...

Great tips Jen! Thanks for posting those. I will have to put them into practice around here.
Have a great day!

a wynn wynn situation said...

THANK YOU!! I am just having the worst time in the last year and a half. It's SO hard to lose weight these days. I am totally going to implement all your great tips!

Mimi said...

I guess there is NO HOPE for me!! Slugville here we come. I pretty much do exactly opposite of all the tips- CRAP!