Metabolism Boosting Secret for Women over 40
Women above 40 find it easier to gain a few pounds than to lose some.Most women are unaware of the fact that the foods they relished carefree in their 20s and 30s would stick to body to add bulk to midsection.
So does this mean one cannot achieve their dream body in their 40s? You can! Research has revealed that when combined with a regular exercise, the daily diet (what and when) will work as metabolic tool for building muscle mass (major tissue for calorie-burning and metabolism booster).
The Yo-Yo Dietrn
What is the major contributor to slow metabolism? The famous yo-yo dieting is the main culprit to shrinking muscle syndrome. Research has proved that starting at age of 30, many individuals start losing metabolism-reviving tissue (approx. half a pound) every year. Once women hit the age of 50, this rate doubles. It is said that an average inactive woman will lose around 15 pounds of muscle by her late 50s.rn
So what can you expect as your future? Stifled tight jeans, puffed up mid-section and increased risk of obesity related diseases such as diabetes? Well, you dont have to imagine this as your future.rn
Here are some techniques to let you protect muscle mass and enhance metabolism:rn
The Basics to Followrn
Have protein-rich foods for supporting calorie-burning muscle mass.
Go for short cardio workouts at least three times in a week. This is important to up calorie burn all day.
Have moderate-calorie diet.
Strength-train at least twice a week to fight off muscle loss.
Focus on Protein Intakern
Protein is the building block of lean muscle mass. So every time you consume a protein-rich food, the body is made to work. It is supposed to break down protein into smaller particles referred to as amino acids which enter your bloodstream and then get absorbed by muscle tissues and other cells. As soon as the amino acids end up in muscles, body starts putting them back together within muscle tissue. The process is referred to as muscle-protein synthesis. It helps body use build and maintain muscle mass.rn
However, the body breaks down muscle as soon as it builds it. Body cells require protein to function. In case, there arent ample amino acids from food in the bloodstream, the body starts breaking down and harvesting amino acids from muscle. This is one to preserve vital cells.rn
Protein in Each Mealrn
You must aim for at least 20-30 g of protein for each meal. Experts recommend eating protein at regular intervals all through the day. Morning protein is the most important. The major muscle breakdown happens at night. This is the time you are on a break from eating (8 hours) and De-Stress Instantly. Skipping breakfast or starting day is bad.rn
As you get older, you need to spread out protein through the meals. Protein helps in staving off hunger.rn
Varying Sources of Proteinrn
Meat packs a good amount of protein in a single shot. However, it is not a good idea to get your protein only from animal sources. This will speed up muscle loss. So it is crucial to combine meats with grains such as corn and wheat. Also include a lot of fruits and Greek Goddesses Women in your diet. Avoid high fat protein sources such as whole milk, full-fat cheese, ground beef, and bacon.rn
The Amount of Protein You actually Needrn
Medical and health experts believe that women would need 100 pounds for the first 5 feet in height. They need to add 5 pounds for every extra inch.rn
Ideal Weight (in kg) 1.5 = Daily Protein Goal (in g)rn
The best way to prevent metabolism from drowning, you need to maintain and build lean muscle mass. Staying hydrated is also a good way to increase calorie burn (cold and chilling). This is because body needs to heat up icy drinks for reaching body temperature, needing more energy