Midlife Metabolism Boost

In simple terms, metabolism is the chemical action of transforming nutrients in food into energy.

Metabolism is a complex set of chemical reactions between enzymes in your cells and the food you eat. Your metabolism is responsible for using energy or storing that energy as fat cells for use later.

Unfortunately, many of us tend to store more energy than we use, particularly after age 40, and you may notice that you can’t eat everything you used to eat without gaining weight.

These changes usually occur because of a slowing of the metabolic processes that convert food into energy, and a natural slowing of your metabolism combined with less physical activity than when you were younger.

There are ways you can stimulate your metabolism after age 40 to lose weight and maintain your weight. Be selective about what you eat. You could probably eat cheeseburgers, French fries, and ice cream when you were younger without worrying about gaining 10 pounds.

After age 40, you have to be pickier about what you eat. There are foods you can eat that will help stimulate your metabolism without sacrificing the enjoyment of food. Cut back on the junk food and add more fruits and vegetables to your diet. You can get the carbohydrates and protein your body needs for energy and strong muscles and bones by eating a variety of fruits, vegetables, and lean meats.

Replace highly processed foods, such as white flour and frozen dinners, with fresh, whole foods. Whole foods, or unprocessed foods, make your digestive system work harder to digest and stimulate your metabolism. Your digestion will also improve with the addition of natural fiber and help you feel full so that you eat less.

Balance your diet by taking out foods that make you feel sluggish with foods that energize your body. Replace processed flour, sugars, and other carbohydrates with natural foods that will boost your metabolism. Add green tea and water to replace sugary sodas. Switch potato chips and fatty dips with fresh vegetables and low-fat fresh dips, such as guacamole or low-fat sour cream-based dips. Cut out candy and replace it with sweet, fresh berries and fruits.

Exercise will also help to boost your metabolism. Any form of exercise is good for your body. Start slowly if you have been inactive for a long time and get a complete check-up from your doctor. When you receive the all-clear, start by walking or riding a bike for a few minutes each day. Increase the amount of time you spend exercising by 5 to 10 minutes each week until you can exercise at least 30 minutes each day.

Try some weight lifting or other strength training exercises to increase your muscle mass. Muscle requires more energy than other tissues. The more muscle you have, the higher your metabolism will be to provide nutrients to muscle tissue.

Simple changes that include substituting bad foods for healthy foods and exercising will boost your metabolism and keep it working at a peak level throughout your life.

 

Top 3 Tips for Building a Home Gym You Will Actually Use

Photo credit: Andman8 [CC BY-SA 3.0]

People tend to have a love/hate relationship with their local gym or workout center. They are usually paying a monthly fee to be a member, and know they should go. However, after working all day, picking the kids up from school, and fixing dinner, who has time to go to the gym? It would be much easier and cheaper to find ways to workout at home. What if you were to take it one step further, and create a home gym? What are some ways you can do this in order to get the most benefit?

Find the room – The first thing you have to determine when building a home gym, is where you are going to put it. In order to maintain some organization and avoid distractions while working out, it’s important for the gym to be separate from everything else. Choose a guest bedroom that isn’t getting used, a closed off area in the basement, or possibly part of the garage. Make a list of the equipment you want to have and make sure there is enough room for everything to fit.   Once this is done you are ready to start creating your home gym.

Equipment – You can create a gym that revolves completely around your likes and dislikes. If you hate the treadmill or stationary bike, don’t bother making one of these a part of your home gym. Strength training would require a weight machine or free weights as part of your workout routine. Yoga mats, steppers, elliptical machines, fitness balls, and stretch bands are part of the endless supply of workout equipment to help with your daily mantra. The important thing is creating a gym around your likes and dislikes in order to keep you motivated and active.

Create a Routine – The only thing better than having a home gym is using it. Even though you have easy access to workout now, it’s still going to tough to keep up with it if we don’t have a daily routine. Carve out an hour or two during the evening, or possibly before you go to work in the morning to use the home gym. Grab another family member and workout together. This is one way you can avoid the excuses and maintain the motivation to keep at it.

A home gym is one of the best ways for your family to create and stick to a daily workout routine. It’s also the cheaper route when you think about how much a gym membership is on a yearly basis. You can motivate and encourage each other to reach your fitness goals and have a great time while doing so. Not only are you getting in shape, but spending important quality time with your whole family.