As a Wellness Coach and Lifestyle Expert I have been working with women for over 30 years. I coach them with cutting edge information and the latest research on how to get into shape, lose weight and just plain feel amazing. As a woman myself, I am aware of the challenges of staying healthy and fit – while maintaining a high demand schedule and taking care of everyone else in the process! So I have dedicated my life work to making it simple for my clients.
Here are 8 tips that may help you achieve your goals:
1. Drink more water throughout the day.
Often the body doesn’t know the difference between hunger and thirst. Considering the body is made up of approximately 2/3 water, if you are dehydrated it will affect the efficiency of the cells to metabolize fat. Health experts suggest drinking a glass of purified water 30 minutes before each meal to aid in over eating.
2. Eat nutrient dense food more often throughout the day.
Each time the body eats something the metabolism increases due to the thermic effect of digesting your food. Eating more often equals more efficient calorie burning.
3. Add Resistance Training and strength building to your weekly routine.
The number one reason for a drop in our metabolism as we age is due to loss of valuable lean body mass. It is a well-documented fact that we can lose an average 5% of our muscle mass every ten years (over the age of 35) – unless we make a conscious effort to build muscle mass and keep it. For every pound of muscle we add to the body we burn an additional 50-100 calories per pound per day. For example, if you add 5 pounds of lean body mass, you’ll burn 250-500 calories MORE per day. Rock those muscles!
4. Decrease the stress in your life.
Recent studies have shown an association between high levels of stress and abdominal fat distribution. Which causes an increase production of the hormone, cortisol. When cortisol is too high for too long in the body, it can increase the amount of fat you store in your midsection. Taking part in a regular mind-body program – like yoga, martial arts or meditation – can reduce stress and decrease cortisol levels in the body.
5. Add stimulating herbs to your diet.
Green tea, cinnamon, ginseng, black and cayenne pepper can boost your metabolism. Capsaicin, the compound that gives peppers their heat, may help fight obesity by decreasing calorie intake, decreasing fat cell size, and lowering blood fat levels. Black pepper contains a substance called piperine, which not only gives it its pungent flavor, but also blocks the formation of new fat cells. Green tea has the antioxidant polyphenols with the active ingredient catechin which may improve fat oxidation. You can add spices and herbs to teas, smoothies, take them in capsule form or cook with them. Be sure to buy them in organic form so they are free of pesticides, fungicides and herbicides.
6. Eat breakfast.
Breakfast actually means to break from a fast. Chances are you have been sleeping for an average of 8 hours and most likely didn’t eat a few hours prior to dream time. So that’s over 10 hours of not eating – unless, of course, you sleep walk into the kitchen in the middle of the night. When asleep, you are at pretty close to true resting metabolism, so you are burning calories at a fairly low rate. Eating a healthy protein balanced breakfast will jump-start your metabolism due to the thermic effect of digestion.
7. Ramp up the intensity of your cardio workout.
I’m going to squash the myth that cardio increases resting metabolism. It is true that for a period of time after an intense cardio workout the body does elevate RMR (resting metabolic rate) to aid in the recovery of the cells. So performing more of an interval workout where you do bouts of high intense segments of exercise, followed by lower level recovery bouts of cardio will increase calorie burning.
8. Add Omega 3’s to your diet.
Foods such as salmon, herring and tuna balance blood sugar, reduce inflammation and help in regulating metabolism. Omega 3’s reduce insulin levels. High insulin levels contribute to fat being stored in your body. Consuming omega-3 as part of a balanced diet is a proactive way to support weight loss. They may also reduce resistance to the hormone liptin, which has been linked to fat burning.
By making a few important changes in your daily routine, you will be well on your way to a healthier, fitter more fabulous you! What changes can you implement today?
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