You might want to think twice before ditching dairy if you’re trying to lose weight—despite what your Paleo-preaching CrossFit friends tell you. Cheese is a satisfying, portable, and inexpensive food that’s packed with calcium, vitamin D, and protein. “Calcium can also promote weight loss because it helps maintain muscle mass, which boosts and helps maintain metabolism, helping you burn calories more efficiently throughout the day,” says Tanya Zuckerbrot, RD, author of The Miracle Carb Diet: Make Calories & Fat Disappear—With Fiber! That doesn’t mean you can help yourself to a cheese-drenched casserole, though. Work cheese into fiber-rich snacks to make them more satiating.
“Any excess protein will be stored in your body as fat, sadly, not as muscle,” Kimberly says. So it’s smart to get your fill. But that doesn’t mean you have to fill up on meat. Remember, plenty of plants and legumes are loaded with protein, too, such as beans, broccoli, and asparagus. “A good plant-based diet will also provide your body with the necessary fiber to keep the system running smoothly,” Kimberly says. Isabel Smith, M.S. R.D., celebrity dietitian, and fitness expert, suggests also starting your day with protein to help balance your hormones and blood sugar level from the get-go.
Even the fittest and most health-conscious people can’t avoid aging. And while, there’s nothing wrong with adding years of experience and memories under your belt, sometimes age adds a bit more than that. Plenty of factors contribute to increased weight over time, but decreased metabolism is a main culprit. In fact, even if you continue with your regular eating and exercise plan every year, you’ll still gain two pounds per year, says Kimberly Corp, certified Pilates instructor, and co-founder of Pilates on Fifth. The good news is that you still have a lot of control over your metabolism after 50. Here are some expert tips to help rev up your engines.
Boosting metabolism is the holy grail of weight watchers everywhere, but how fast your body burns calories depends on several things. Some people inherit a speedy metabolism. Men tend to burn more calories than women, even while resting. And for most people, metabolism slows steadily after age 40. Although you can't control your age, gender, or genetics, there are other ways to improve your metabolism. Here are 10 of them.
Studies conducted at The Nutrition Institute at the University of Tennessee suggest that consuming dairy may help your body metabolize fat more efficiently. Other studies have shown that increased calcium intake from dairy products (though not from supplemental calcium carbonate) caused study participants to poop out more fat as opposed to it sticking around on the body.
Think of every bean as a little weight-loss pill. One study found that people who ate a ¾ cup of beans daily weighed 6.6 pounds less than those who didn’t—despite bean eaters consuming, on average, 199 calories more per day. The magic is in the perfect combination of protein and fiber: Studies show that those who eat the most fiber gain the least weight over time and that eating fiber can rev your fat burn by as much as 30 percent. Aim for about 25 grams of fiber a day—the amount present in about three servings each of fruits and vegetables.
Sleep, sleep, sleep: Getting poor sleep impacts our hunger hormones, D’Ambrosio says. Studies have also found that less sleep was associated with a higher BMI. “Less sleep increases our ghrelin – our hunger hormone – and decreases our leptin – which helps us feel full,” she explains. “If you are looking to burn calories more efficiently and moderate your consumption, be sure to get enough sleep.”
It’s not just about being a gym rat. A study in the American Journal of Clinical Nutrition found that non-exercise related activity, such as tapping your foot or fidgeting at your desk, can help keep off fat. To integrate more movement into your everyday routine, Pincus suggests opting for a standing or transitional desk, or just making sure you don’t spend the entire workday sedentary. “Set a timer to walk around your office every half an hour, do a few squats, something to keep the body moving,” she says.
While drinking in moderation every so often won’t do too much harm to your waistline, making it a habit can slow down your metabolic rate. Why? When your body has a cocktail to break down, it takes precedence over any food that you’ve already eaten that’s waiting to be digested. This slows down the entire metabolic process. On the occasions that you decided to indulge, stick to low-calorie drinks. Alternate your alcohol with water to slow your pace, and cut yourself off after two drinks. Avoid ordering high-cal bar food like fries and burgers. An important note: Wine in moderation can have numerous benefits, including weight loss!
When you’re looking to give your body a boost, you know turning to a solid weightlifting session, afternoon bike ride, even a a quick 30-minute HIIT session will get your metabolism cranked up. Metabolism is simple. It’s a series of chemical processes by which your cells produce the energy needed to sustain life—and the higher it revs, the more energy your body burns.
Now that you know how many calories you eat each day, it's time to increase your metabolic rate. You're not going to rev up your metabolism by eating a huge calorie-filled breakfast or snacking more often. You're also not going to fill up on metabolism-boosting foods or sip on energy drinks or special teas. You're going to keep your diet exactly the same and increase metabolism with movement.
Fuel your body with wholesome, nutritious foods, and limit your intake of refined carbs (anything sugary or white-flour based). To maximize the calories burned through digestion and stave off hunger, get plenty of complex carbs (fruits, vegetables and beans) and eat a little protein with every meal. It doesn't need to be meat; nuts, lowfat dairy, tofu, and beans are all good vegetarian protein sources.
But there are easy things you can do to stoke your fat-burning potential. "There's no reason you can't have the same metabolism in your 30s and 40s that you had in your 20s," stresses Pamela Peeke, M.D., author of Fight Fat After Forty. Here are some experts' tips on how to boost your metabolism — so you, too, can guiltlessly binge on Ben & Jerry's every now and then.