Weight Gain Prevention For The Middle Aged
You diet, exercise and everything doesn’t seem to work. And worst, your clothes now seemed to shrink.
If you are in the 35-club, most probably you will nod your head in agreement to this. You probably have a formula to keep-slim that is outdated and no longer working.
Our metabolism slows by 5 percent each decade and would never know what happens to our weight since we burn lesser calories each year and if we do nothing we could gain eight to 12 pounds a year. We’ll burn about 100 fewer calories a day at 35 compared to 25 and another 200 fewer at 45.
Metabolic rate is the number of calories we burns throughout the day. Muscle mass and metabolic rate diminishes as we aged. Many women making things worse with their crash-diets regime, ineffective exercise strategies and other habits. However, help is on the way. There’s a lot we can do to boost the number of calories our body burns every day and help us to maintain or even lose weight. Let’s see the six biggest no-no and their metabolism fixes below.
No-no 1: Skipping Breakfast
Women often have problems with taking breakfast. This can be due to overindulging at night or they’re trying to cut calories early. These women commit the same metabolic faux pas, a social blunder that involves them in eating too little.
Fix It: Eat Breakfast
A metabolic window of opportunity for appetite control was discovered by researchers at the University of Texas at El Paso when they analyze food diaries of 867 women and men. Volunteers who ate bigger breakfast ate 100 to 200 fewer calories later in the day. A 4,218 people research by Michigan State University tracked that women who skipped breakfast were 30 percent more likely to be overweight. Eat breakfast with fiber and protein like oatmeal, eggs or peanut butter.
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No-no 2: Crash Diet
The body will send itself to a starvation mode if you reduced the calories drastically. A very low-cal regimen between 400-800 calorie range will bring the metabolic rate to fall by 15-20 percent. Our body also burn muscle tissue as well as fat if eating calories fewer than 900 which also slow the metabolic rate even more.
Fix it. Speed Kills
Stay within the 1,200-1500 calorie range and you’ll be slimmer in a jiffy. Your metabolic rate will be lower by 5 percent and about 90 percent of the weight you’ll lose will be fat. Be sure to include lots of lean protein, such as chicken, fish, or lean beef in all your diet plans.
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No-no 3: Scale Me In
A scale is only good to calculate your weight. It can’t differentiates your body fat and muscle. This is true because a normal woman in a normal weight range can have a high percentage of body fat and low percentage of muscle. The difference between a pound of muscle and a pound of fat is very attractive. The muscle can burn at least 3 times more calories. A woman of 130 pounds with a 25 percent body fat will burn 200 more calories per day than a 130 pounds woman with a 40 percent body fat which is also a typical level for women at midlife. And if the woman didn’t start modifying her regime, weight will start catching up to her really fast.
Fix It: Get Expert Help
Ask for a body-fat ready at the local gym or a fitness center. Find out that the person who measures has been trained or not. Be happy if the person has been certified by the American College of Sports Medicine or an exercise physiologist who should have been trained in body fat analysis. Get two measurements within minutes of each other and see how much variation there is. 2 to 3 percent variations are OK and do a rechecked every three months to track the progress. We can also do this check at home by doing a little pinch on our tummy, waistline or upper arm where if you can pinch, it means we’re carrying a fat or two.
Get help with an online weight loss research center.
No-no 4: Cardio Only Workout
If you never challenge yourself with strength-training, you’ll lose up to five pounds of muscle each decade. We need strength training as cardiovascular exercise is not strenuous enough to build or preserve much muscle mass. Strength training creates the microscopic tears that prompt muscles to rebuild themselves. Weight lifting promotes continual remodeling of muscle tissue and it burns a lot of calories.
Fix it. Pump It Up
40-60 minutes of strength training a week should be the way. Sign up for a few sessions with a personal trainer if you’ve never pumped iron before. With a personal trainer, you’ll learn better and will avoid any injury. If you’ve been weight lifting for a while, increase your weight or resistance you’re using. Often women don’t push themselves hard enough because they’re afraid that they’ll bulk up with heavier weights which are very unlikely as females don’t have enough testosterone in their body like men.
No-no 5: Same Exercises
Your muscles will adapt if you have the same exercise routine. They’ll become so efficient that they burn fewer calories while you work out. When to change? When you’re not sweating as much at the end of your routine, you’re not tired or you’re gaining weight.
Fix it: Switch It Up
Add a few short, fast paced bursts of speed to your regular walking, biking, swimming or other aerobic routine. Researchers found that women who did interval workouts on stationary bikes for 2 weeks burned 36 percent more fat than the continuous ride. This is because more muscle fibers got worked during this high-intensity interval. Nerve fiber reactivates when we push hard in short bursts. New capillaries are built and the body will be forced to repair the muscle and it burns a generous amount of calories long after you stopped exercising and that’s the best news.
No-no 6: High-Stress. Low-Sleep
Cortisol, a stress hormone will rise up when things get extra-hectic. This will trigger cravings for high-fat, high-carb foods. What can be worst? The body sends this extra fat to our waistline. Lack of sleep can proved to be a nuisance too. Harvard Medical School scientists followed 68,183 women for 16 years and found out that with 5 hours of sleep were likely to gain 33 pounds that those who sleep 7 hours at night. Why? The deprivation increases the ghrelin, an appetite-stimulating hormone and decreases leptin, the satisfaction hormone as being informed by the researchers from the University of Chicago. These tired volunteers also craved more candy, cookies, chips and pasta; thus making them gained more weight.
Fix it: More Sleep. Less Stress
We should at least aim for 7 hours of sleep. Harvard researchers found that women who sleep this long had a lower risk of weight problems. Compare the non-meditators and meditators who had less stress and anxiety as being studied by the Canadian researchers. Or go for sightseeing, a walk in the park. 71 percent of people who walked in the countryside felt less tense afterward in a British study. Other research from the Dutch backs this up where it was said that just looking at greenery can improve a well-being of a person.
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