The body slows its metabolism as you transition from a ripe 20-something to a slower 30-something. Here I’m focusing on understanding how the slowing effect impacts you, and how you can continue living like you did at 20!
While you might have been able to eat whatever you wanted in your teens and 20s without gaining an ounce, those days are often long-gone by the time you hit 35. Aging slowly depletes your body’s muscle tissue, which slows your metabolism, and, in turn, causes that all-too-familiar weight gain as you progress through adulthood. Gaining weight doesn’t have to be an unavoidable part of aging, though lifestyle modifications can help you shed those excess pounds and avoid weight-related disease risk as you age. 
Let me map out 2 really great ways to lose weight without difficulty.
This is number one on the list because that’s how important I rate it – especially as we get a bit older. If you’re not doing it already, then you need to start. Not only will it change your body shape and make you firmer, it will increase your metabolism and help prevent osteoporosis by increasing your bone density – making it the BEST anti-aging exercise going around.
Don’t be concerned lifting weights will ‘bulk you up’ if you’re a woman. It is virtually impossible for women to add a lot of muscle due to the minimal amount of testosterone you naturally produce.
We’ve already established you need to be doing some weight training in your workout regimen. What sort of weight training is best for weight loss? You get more rapid effective outcomes doing compound (multi-joint) exercises like squats, lunges and push ups. Choose these over isolation (single joint) exercises like biceps curls and knee extensions. You’ll burn a lot more calories.
Too much stress increases a hormone in your body called cortisol. This has marked effects on the ability to lose weight, and in fact high levels of cortisol are known to cause excess fat, particularly around your tummy area. It’s important to have time out on a regular basis – and making workouts part of your time-out regime kills two birds with one stone. A hot bath, with scented candles, or a massage, or even some retail therapy would work! Weight loss is a natural reward the body offers you when it’s destressed and relaxed.
Upgrade your diet
Using the right kind of oils and fats in your food can go a long way to helping you in your weight loss attempts.
Coconut oil is quite trendy these days and promoted as a health food. I use it quite a lot in cooking. It can be heated to smoking point without damaging the fat (too high heat can cause some fats to become toxic, like olive oil),
Coconut oil is classed as a medium chain triglyceride (MCT). This type of fat can be broken down very easily and be used as an immediate fuel source, as opposed to circulating in the blood and being stored directly on your body as fat like other longer chain oils can.
And then there are the coveted Omega 3 oils. This type of fat contains the essential omega 3 fats and without an intake through supplements or from fatty fish, walnuts or flaxseed, they are often in short supply in our body.
Omega-3 fatty acids have numerous benefits, including weight loss. Most importantly, they can be beneficial in reducing inflammation which can help prevent and control a number of different diseases including arthritis, Alzheimer’s, heart disease and some forms of cancer, along with reducing bad cholesterol.
Omega 3 fats will also benefit your hea
rt, brain, metabolism and immune system function, protect the internal organs, regulate reproductive hormones, maintain body temperature, and help with digestion – amongst MANY other things.
Give Up Fad Diets
The best advice I’ve heard all decade!
As you probably know all too well, we women have a tendency to go on fad diets that promise rapid weight loss… only to gain it all back again… and again.
This rapid loss followed by even more rapid regain, contributes significantly to stubborn fat deposits because your body now begins to hoard fat – and next time around your body is even MORE reluctant to release this stored fat.
Repeated cycles of weight gain and weight loss also compromise skin elasticity which makes problems such as cellulite even more pronounced.
It’s unfortunate that a large percentage of women fit into this yo-yo dieting category.
But before you go gung-ho into any type of fad diet, let’s look at the reasons why many women fall for them, time and again – and why they will be left ruing that decision very quickly.
After attempting what I call a ‘starvation diet’, most people experience a significant rebound effect for two reasons. One, they have damaged their metabolism through severe calorie restriction, and two, they have no idea how to eat properly or ’normally’ after following such a restrictive diet.
Your metabolic rate essentially stands for how many calories your body burns off per day simply to stay alive. This includes keeping your heart beating, your lungs functioning, and your digestive system working properly.
The metabolism will slow down usually due to two reasons:
- A loss of lean muscle mass due to inactivity
- Prolonged periods of low calorie/low carb dieting where the metabolic rate adapts by becoming more efficient to preserve life
The human body is a very smart piece of machinery. The less you eat, the more efficient your metabolism becomes and the less energy (calories) you will burn. It is your body’s natural way of protecting itself when it’s starving. The only way to continue to lose weight then, is to eat less food.
But this becomes difficult because your appetite suppressing hormone, Leptin, drops significantly when dieting causing a myriad of other hormones in your body to react to force you to eat more food – so you’re ALWAYS fighting hunger. Not a fun way to live!
Because it becomes impossible to fight your hormones, the consequence of this constant hunger is an all-out binge fest. And because your metabolism has now slowed down, your body will HOARD all the calories from that binge and store them as unsightly body fat for protection against future starvation.
While it’s possible to lose a significant amount of initial weight on a very low calorie diet (VLCD), most of that weight loss is just water and valuable muscle and this will cause long term damage to your metabolism and make losing weight permanently a much more difficult and unpleasant process.
My recommendation is really simple – there’s a lot of stuff I use on a regular basis and I put it up here for review and understanding – after a thorough analytical process! Just follow us on pinterest or facebook and you’ll gain great wellness while you lose calories 🙂