A recent article by Health.com (Jan/Feb 2019) has some great advice that I agree with as a personal trainer, here are the highlights.
Your muscles are in charge
A pound of muscle burns 7-10 calories/day compared to 1 lb of fat which burns only 2-3 calories/day. We all know that after you hit your 20’s, you lose muscle as you age. That muscle loss can slow your metabolism by 15% (your calorie burning power). While building new muscle can help counteract this trend, it is even more important to engage the muscle you already have. Every time you challenge your muscles by strength training, you burn calories by working out and continue to burn calories after you put your weights away.
Do 2 30-minute sessions of resistance training each week and in 3 months, your resting metabolism will be about 6% faster. When you exercise, focus on major muscle groups and do not shy away from heavy weights (60 – 75% of your maximum lift).
A lack of Protein can slow your metabolism
If you are not already on the protein bandwagon, get on board! Your body needs amino acids to stay functional. Without enough protein, your body will be forced to tap your muscles. When you lose valuable muscle, your resting metabolism slows.
Make sure you are putting protein in every meal and snack – starting your day with 15 grams (about 2 eggs) is a great idea. Don’t overlook whey, one of two proteins found in milk. Whey protein is rich in the amino acids muscles thirst for and can aid in recovery after workouts.
Dieting is the enemy
Any weight loss diet can leave your metabolism slower than when you started. We highly recommend a lifestyle diet of plants and proteins (no grains, sugar, highly processed foods or processed starches) and eat enough calories to satisfy your resting metabolism. The easiest way to do that is to multiply your body weight in lbs by 10.
Your metabolism likes sleep
Lack of sleep tends to slow your metabolism, in part because that’s when your body repairs itself (which burns calories). Sleep well, eat well and exercise hard for 2 30-minute sessions each week and your metabolism will thank you.
