Most of us have reached a point in our exercise and fitness regimen in which the pounds don't come off like they used to. It's known as a plateau, but it could be more than that, specifically, your body's metabolism.
Your metabolism can slow naturally as you age, but it can also be caused by heredity, body composition, and even thyroid issues. A slower metabolism means you don't burn calories as quickly or as efficiently as before. But there are ways to fight back.
What Is Your Metabolism?
Each person's metabolic rate determines the amount of energy or calories, that's needed to maintain your body weight. The elements involved in your body's metabolism include the effects of food and physical activity.
How To Beat A Slow Metabolism
Our bodies use fat, protein and carbohydrates for energy production and to repair damaged tissues. We must force the body to use more fat — particularly stored fat — and less proteins and carbohydrates to lose or maintain our body weight. There are a variety of things you can do, including adding muscles, increasing physical activity and adjusting your diet to fight slow metabolism.
You can change your body's metabolic rate by doing exercise that add muscle, such as free weights, resistance bands and weight machines, or by doing body-resistance exercises like push-ups, sit-ups and pull-ups. Do these exercises at least twice a week while making sure to work all of your big muscle groups during each workout. To gain the most benefit, muscle-building exercises should be done to the point where it's extremely difficult for you to do one final repetition.
Increasing Your Physical Activity
Being more physically active can help speed up your metabolic rate. It could range from a brisk 30-minute walk, a game of pickup basketball, swimming laps and much more. You can also boost your metabolism by burning calories while doing your usual routines, whether it's standing to type emails or pacing when you talk on the phone.
Additionally, choose to use the stairs rather than the elevator and park farther from your workplace or other destination to increase your daily step count.
Adjusting Your Diet
One common misconception is that you have to slash your caloric intake to lose weight when, in truth, not eating eating enough calories will slow your metabolic rate. Of course, eating a healthy diet is important, but studies have shown that not eating enough calories can slow your metabolism by 30 percent. Several smaller meals a day can be more effective.
Do you need help reaching your weight loss goals? Contact Ralph Roberts Training for a free training session!
Like Ralph on FACEBOOK
Get daily motivational quotes and quick workouts to help you reach your goals.