When the people get older, their metabolism starts to slow down, even those who naturally have a super-fast metabolism. At some point of their life, thanks to biology, they’ll face the fact that their natural calorie-burning ability is not the same as it used to be.
The American Council on Exercise stated that the basal metabolic rate drops roughly one to two percent in ten years. When with the same regiment of your diet you’re not able to keep the weight off as you did once, it’s not in your head. You should do something that changes your daily habits and your lifestyle.
Here is an ultimate guide for the beginners that we are offering, as you belong to this group to lose weight.
- Drink more water.
Drinking more water is something that most of the expert will suggest you first when you begin your program for losing weight. The aim of the quantity of water is calculated by halving your body weight (e.g. if you weigh 160 pounds you need 80 ounces). This amount of water helps you to learn to separate thirst from hunger. According to the science, once you feel thirsty, you are already dehydrated, so, don’t wait to be thirsty drink water even you are not.
Hydrated body prevents many unpleasantness and diseases, such constipation and bloating.
- Sweat hard
Exercising in the morning can help kick-start your metabolism, and you start more intense burning calories throughout the rest of your day.
You need to get your heart rate up, performing workouts such as Tabata, heavy resistance training, circuit training and CrossFit. Your body will burn more calories after a workout, in order to repair the tissue you worked during your sweat. In addition, these types of workouts burn 500 calories or more per hour. That makes them a perfect way to drop those stubborn extra pounds.
- Eat until you’re 80 percent full.
Even you hate junk food or you’re always on the go, your habits can cause you to eat beyond your fullness level. The fact is that slowing down and tuning into your hunger when you are eating is a key to managing weight.
Eating slower helps you easier to recognize your body’s satiation signals, explain experts. You should stop eating when you start to feel full, not when you’re stuffed, as it decreases your calorie intake, which finally leads to weight loss.
- Plan ahead.
Your busy schedule should be always planned well, and don’t allow a midday meeting to take place of your plan, which was planned to grab a healthy lunch. If you allow that, you’ll be stacked with the chips stored in your desk drawer or to stay hungry to the end of your working hours. Knowing what you’re going to eat and when is very important, as it limits the amount of food choices you have to make, which helps you stay on track with your weight.
If your meals throughout the day are not planned than the choices are limited. You should use the first day to make a plan of the meals that you are going to eat throughout the week, use the 2nd day for grocery shopping and prepping as much as possible ahead of time. Focus your choice on overnight oats, smoothies or chia seed pudding.
- Evaluate your recent lifestyle changes.
As balancing metabolism is crucial behind those extra pounds, sometimes there’s more than genetics and food issue. Even the small shifts in your lifestyle, such as how much you’re working out, what you’re eating or drinking.
You should identify what’s behind your weight gain, taking a look at the habits you had before and noticing and evaluating changes in your body.
Increasing of stress and sleep deprivation could cause weight gain, too, as ghrelin and leptin are two hormones that control appetite and satiation. When those hormones are not balanced because of lack of sleeping they’ll make you feel constantly hungry. Get a solid seven to nine hours per night should be enough time to reduce the risk of the unwanted effects.
- Don’t obsess over calories.
One of the best ways to keep the weight off is consumption of a healthy, sustainable diet is more likely than a fad diet. As your body prospers on stability, so drastic changes in calories aren’t helpful. The nutritionists suggest making small changes, such as adding more lean protein and veggies to your diet.
Your choice of low-calorie, dense foods is a good solution, but according to the experts, you should be also reducing how much processed the food you eat. You should be aware that things like cereal, crackers, pasta, and cookies are spiking your blood sugar as they are digested quickly. It can leave you craving, even more, sugar, carbs and fat. This is why cutting back on processed foods is a solid way to reduce your calorie intake.
- Start strength training.
In your attempt to find what types of exercise you should do to burn the most calories, usually cardio workouts likely come to mind. However, the strength training is an important component for balancing your metabolism and can help you burn more calories in the long run. It happens because muscles require more energy, which prevents fat storage.
You should be focused on workouts like circuit training, Pilates, boot camp-style classes, and yoga and incorporate elements of resistance, in your training routine.