When you were younger, it seemed that you could scarf down slice after slice of pizza, top it off with a root beer float, and still come back hungry for more – without gaining a pound.
Unfortunately, time is working against you, and statistics have shown that starting at about age 25, “the average person’s metabolism declines between 5% and 10% per decade,” resulting in a 20-40% loss of your fat-burning power over the course of adulthood.
But before you throw in the towel and decide that your metabolism is too slow to help you lose weight, think again. Research has revealed that you can slow this drop in metabolism to as little as .3% per decade with just a few simple steps.
You’ve probably heard the often quoted statistic that cutting 500 calories a day will result in losing one pound a week.
Naturally, it’d be easy to think that cutting even more calories would result in faster weight loss.
Unfortunately, this is simply not the case. Severely restricting calories can have a dramatic impact on your body’s metabolism.
Dean Anderson, stress management expert and fitness coach explains, “it would be nice if metabolism was as simple as balancing a checkbook – you put in so many calories, spend so many, and you can predict exactly what your balance will be. But it isn’t that simple. By eating too few calories, you actually change your body’s rule and priorities, making it harder to lose weight – especially fat.”
Rather than focusing on what you can’t eat when you’re on a diet, focus on the healthy low-calories foods that you can. Don’t just cut a food unless you’re willing to replace it with something better.
Step 2: Balance Strength Training with Cardio
Many people are under the impression that in order to lose weight they have to focus solely on cardio. They log mile after mile on the treadmill and then sweat it out in a zumba class only to wonder why they’re not losing weight even though they think they’re blasting calories.
While these people should be applauded for their dedication to exercise, keep in mind that the body needs both strength training and cardio in order to boost your metabolism.
Our bodies are designed to burn calories, even when resting! However, studies have shown that the resting metabolic rate is significantly higher in people with more muscle because muscle burns approximately 6 calories while fat requires just 2.
According to experts at Webmd, “Each extra pound of muscle you carry can burn up to 50 additional calories just to maintain itself – and with no effort on your part.”
If you’re not consuming enough protein or calories after extensive cardio workouts, however, your body will breakdown your muscle proteins to fuel your physical activity – making it difficult to gain muscle and lose weight.
Instead, alternate your workouts between strength training and cardio, working different muscle groups each day to allow ample time for muscle recovery.
Step 3: Find a Quality Supplement
While extreme fat-burners and supplements that claim to give you immediate results may seem like the ideal way to lose weight, the results tend to be temporary and the side effects simply aren’t worth it.
On the other hand, there are a few quality diet pills on the market that are designed to be used on a long-term basis, working with your body’s natural fat-burning mechanisms to boost your metabolism and help you shed a few extra pounds.
Finding a diet pill that actually works can give you the extra umph you need to trim back the extra inches.
Additionally, when you cut your calories in order to lose weight it can be hard to find the right balance of fruits, vegetables, and protein to ensure that you have adequate nutrition. A multivitamin can become a useful way to ensure that your body stays healthy.
The more you move, the more calories you burn – whether it’s a quick trip down the hall to deliver a memo to a co-worker a few jumping jacks in between commercials. Although it may take a little extra effort on your part, following these simple steps can help keep your metabolism burning at optimum levels, so you can lose the weight and keep it off.