Okay, I don’t mean to scare you but ( get ready) our metabolisms slow down by 1% every year after the age of 35…that’s 10% every decade…!! If you didn’t have a super fast one to begin with this can be troubling. Still, it gets more difficult to avoid the dreaded “middle age spread” even with the boost of genetics. Add childbirth into the equation and…let me stop there, no need to depress us further. That is the bad news. Wanna know the good news ( is there any, you ask?) There is and it’s that yes, you can tweak your metabolism to work with you and not against you. Here they are:
- Eat more fiber. That should be: eat more in fruit and vegetables since that is where most beneficial fiber is found. Consider your metabolism a furnace that needs wood (plants) to keep it burning bright. Not enough wood causes the fire to burn out leaving barely burning embers. ** Not getting enough calories will slow your metabolism down! Remember your body will always outsmart you.
- Interval Training. You don’t have to be an elite athlete to reap the benefits of interval training. Intervals are usually characterized by short but intense bursts of cardiovascular work during your regular workouts. They could be sprints, jumping jacks, speed rope jumping etc. but the main point is that they are intense enough for you to be unable to maintain that level of work for more than 30 to 120 seconds. Intervals boost your metabolism by increasing a calorie burn which carries over into the less intense part of your workout. Bonus: intervals increase your cardiovascular capacity and can increase your speed in the long run.
- Eat more lean protein. Your body’s preferred form of fuel is carbohydrates which is taken up into the blood quickly for energy. Protein, on the other hand, is taken up more slowly by your muscles, a process which expends more calories.
- Get more rest. Not getting enough rest can cause your metabolism to function improperly and cause you to eat more carbohydrate rich calories to offset your weariness. Aim for 7-8 hours of sleep per night and try to keep your wake up times consistent throughout the week. Consider sleep a bank from which you withdraw renewal and rejuvenation. When that bank gets disturbed or depleted it can throw your entire body and metabolism off kilter.