You probably have realized that your metabolism is slowing down a little every year and it might even be getting you frustrated.
I have many women tell me they are gaining weight and they feel it is because their metabolism has slowed. Then they ask “what can I do to speed it up?”
The good news is – YES you can boost your metabolism by just making a few simple daily changes – and you can keep it improved by continuing these new habits.
But first, it’s important to understand WHY your metabolism has been slowing down and that it is not just because you are getting older.
Yes, age does play a part it in. After the age of 40, most women lose about a half pound of muscle each year. Now that doesn’t seem like very much but it adds up.
For the average women, a pound of muscle burns about 35-50 calories/day. So if you lost only a half-pound of muscle you just lowered your metabolism about 112.5 – 175calories/week, 6,388 – 9,125 calories/year or the equitant of gaining 2-3 pounds of fat each year!
But the even bigger factor of decreased metabolism is due to dieting! No matter what your age (even if under 40), if you have been on a diet and lost weight, about 25-30 percent of the weight lost while dieting was lean muscle!!!
So for every 10 pounds you lost, about 3 pounds was muscle – which adds up to 105-150 less calories per day (or 735 – 1,050 calories/week) that you lowered your metabolism!
This is why about 95% of all who go on diets regain most, all or even more of the weight back! It’s NOT the dieter’s fault – it’s the diet’s fault!
The good news is there are 3 Simple Things you can do to Jump Start your metabolism NOW!
1. Drink More Water
IT’s important to start drinking more water – and it’s even better if you make it COLD water!
Drinking cold water must be warmed in your body increases your metabolism.
Water helps your body to burn the calories it takes in through eating. Your metabolism slows down when you are not properly hydrated.
Studies show women can increase their metabolism by 30% for up to 1.5 hours by drinking 2 cups of water before a meal. (1)
Drinking more WATER will help you lose weight! It’s a documented fact.
Many studies now show that drinking more water aids weight loss and also helps maintain once you have lost weight.
How much you should drink each day? The optimal amount depends on the individual, but I recommend you start out by drinking at least 64 ounces each day to see weight loss.
Drinking a glass of water before a meal has also been shown to decrease the calorie intake for that meal and assists in reduction of weight. (3)
There are many other benefits of drinking water such as helping with mental focus, improving your skin tone and helping relieve headaches.
2. Eat More Protein
When you eat, some of the calories are used to digest and metabolize the food. This is called the thermic effect of food (TEF).
Studies have shown that the body uses twice the energy to break down foods containing protein as it does food that has a high carbohydrate or fat content (2)
Adding protein has been shown to boost metabolism and increase the amount of calories burned by about 80 to 100 per day (3)
Plus increasing your protein will help you feel full faster so you will eat less calories throughout your day and will help you gradually lose weight.
I know from the thousands of women I have worked with that this is the BEST and often easiest thing you can do! We all need protein to ensure our muscles and all the rest of our body are properly nourished, however, I have found that many women do not eat enough protein.
So how do you do it? Make sure you are adding more protein every time you eat. Even try to include protein in your snacks.
It really can be easy and you will love the results!
By the way, protein is effective in minimizing belly fat!
The other good news is that once you have lost weight, continuing to eat the proper balance of protein will help you keep the weight off – and that’s a proven fact also!
2. Make Muscles STRONG!
You now know that after the age of 40 you lose 1⁄2 pound of muscle – BUT with some simple strengthening you can not only prevent it, but improve your lean muscle.
Strengthening your muscles will increase your metabolism even while at rest because muscles use more calories than fat! So the more muscle you have the faster your metabolism works!
Strengthening your abs, biceps, glutes and quads – your major muscle groups – several times a week greatly boosts your metabolism!
Plus you will also be helping your heart, bones and your mood!
It is important to note that walking, running and other forms of cardio workout are NOT strengthening your muscles. You will burn a few more calories for the next hour or so, but it will not last throughout your day.
True strength training must involve “low and slow” reps (3 sets of 5 reps or 3 sets of 10 reps) beginning with low to moderate weights. Simple hand weights are the best for beginners!
Building and maintaining your muscles through strengthening is the number 1 predictor of your metabolic rate! You need to use your muscles or you will lose them and that is what decreases your metabolism the most!
Jump Start your metabolism today by implementing these 3 Simple Steps!
If you would like to a more detailed day by day implementation plan – just CLICK HERE to purchase the “7 Day Jump Start Blueprint” to kick your metabolism into high gear in the next 7 days for just $7 – normally is $47!