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
thirty), your metabolic rate progressively becomes slower due to the natural
process of muscle and bone loss. Due to this, the body needs about two percent
fewer calories with each passing decade to maintain the same body weight.
Symptoms of slow metabolism include weight gain, fatigue and low energy levels.
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 the metabolism slows by about 5% each decade. So, here we have
penned down 8 tips that will help you increase your metabolism rate!
#1. 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.
#2. Include cardiovascular
exercise
Do some sort of aerobic
exercise such as walking, jogging or swimming at least thrice a week, for a
minimum of 30 minutes. Metabolic rats can increase up to 25-percent 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.
#3. Set a scheduled eating
pattern
Eating erratically affects
the metabolism adversely. Set regular times for breakfast, lunch, dinner and
snacks.
#4. Drink green tea
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.
Author: bollywoodshaadis
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