It’s a frustrating scenario: you eat right and exercise daily and you either gain weight or plateau. While you may have inherited your mother’s slow metabolism, the good news is that you can overcome it. Research shows you can trick your body into burning calories more efficiently, especially if you hit the gym. “By strength-training just a couple of times a week, for example, you’ll reverse 50% of the seemingly inevitable metabolism slow-down that comes with age, says Dr. Christopher Calapai, a New York City Osteopathic Physician board certified in family and anti-aging medicine. Here Dr. Calapai shares 7 Metabolism Boosters that don’t require a prescription or even a visit to an endocrinologist.
1. Value food as fuel and eat
If you want to weigh less, you’ve got to eat less, right? Wrong! If you take in too few calories, it can cause your body to lose muscle mass and decrease your metabolic rate. Plus, when you skimp on calories, your body slows the calorie burn rate to conserve the fuel it’s got. “Under-fueling is just as risky as over-fueling,” says Dr. Calapai. “In an attempt for quick, noticeable weight loss, many people wrongfully believe that eating as few calories as possible is the best solution. Not only can this lead to numerous nutritional deficiencies as the body is getting less food overall, it can actually have the opposite effect on weight loss.”
2. Mix up your workouts
When it comes to the best workouts for weight loss, neither weights nor cardio can completely move the needle on their own. Interval training is the best way to shed pounds, increase your metabolism, improve your cholesterol profile, and improve insulin sensitivity. Turn your favorite aerobic exercise (running, biking, even walking) into an interval workout by adding periods of intense speed (start with 30 to 60 seconds) followed by periods of rest (normal speed) for the same amount of time. Do this six to 10 times to complete a fat-slashing workout. As you get better, slowly increase the amount of time of increased intensity. (more…)