Our metabolism generally declines as we age. If you have noticed that your metabolic rate seems to be slowing down you need to take preventative measures to avoid weight gain.
In this article multiple preventative measures are outlined to help combat a reduced metabolism and also some further measures which will help increase your metabolic rate.
There are a number of things that you can avoid to prevent your metabolic rate being reduced further. These include:
1) ALCOHOL: Alcoholic drinks are full of sugar and calories. Alcohol is also known to cause dehyrdration which has a negative impact on the functioning of your metabolism. An occasional alcoholic drink is OK but binge drinking and/or drinking every day can lead to a reduced metabolism.
2) BIG MEALS: Larger meals contain more calories than smaller meals. Therefore, there is an increased likelihood that additional calories will be stored as fat. To maximise your metabolism you have to break these large meals down into smaller meals that you eat more frequently.
3) SEDENTARY LIFESTYLE: If you are not active your metabolic rate will decline. To keep your metabolic rate at a reasonable level you need to keep yourself active on a daily basis. This is not as difficult as you think. You can walk or cycle to work, take up an exercise class, or join a sports team. Just make sure the activity you choose is fun, can be performed regularly and keeps you active.
4) SKIPPING MEALS: Missing meals can be just as damaging to your metabolism as eating large meals. You need to make sure that you are eating smaller portions more frequently to keep your metabolic rate boosted.
5) SUGARY FOODS: Sugary foods have a low nutritional value, are high in calories and digest easily. This means that less calories are burned in the digestion process and more calories are stored as fat. The occasional sugary treat is OK but your overall diet needs to contain limited levels of sugary foods.
If you make sure that you are following the advice on the list above this will really help you combat the effects of a slowing metabolism. After this you can implement some additional measures to help boost your metabolic rate. A few of these measures are outlined below:
1) INCREASED EXERCISE: Remaining active and avoiding a sedentary lifestyle will help to stop your metabolism from slowing down. However, increasing the intensity of your exercise routine can really boost your metabolic rate. If you participate in regular cardiovascular exercise and regular weight training exercise, you will be on your way to maximising your metabolism. When performing both forms of exercise always seek to improve and you will notice your metabolism improve accordingly.
2) PLANNED MEALS: As I have already discussed, missing meals or eating meals that are too big can slow down your metabolism. You therefore need to carefully prepare a daily meal plan which incorporates six smaller meals (instead of the usual three large meals). Eating smaller meals more regularly will reduce the number of excess calories that are being stored and charge up your metabolism.
3) SMARTER FOOD CHOICES: You should avoid sugar and alcohol. However, these are just two of the many foods that can have a damaging effect on your metabolism. You need to study your overall diet and try to replace unhealthy foods with healthier options. Healthier foods generally have a higher nutritional value and are harder to digest, meaning more calories are burned during the digestion process. This has a positive effect on your metabolic rate.
Combatting a declining metabolism is a two part process. First, you need to take measures to stop your metabolism being subdued any further. Following this, you need to take some measures to improve your metabolic rate. In doing this you can boost your metabolism and raise the amount of calories being burnt.
For more info, download Prevent A Slowing Metabolism, a free ebook.
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