While most Americans consume plenty of protein, research shows that some women begin skimping on the muscle-sustaining nutrient as they age, consuming less than the RDA. Calorie-conscious dieters also tend to cut back on protein, when they should be doing the opposite. "Cutting back causes your body to rob your muscles for energy, leaving you thinner but also flabbier and weaker," says Dr. Apovian. "Not only does losing muscle make your clothing fit poorly, but you begin to burn fewer calories, so even if you're eating the same amount, you can easily regain the weight you shed." Having less muscle mass also makes you weaker, making it harder to do simple activities, so you become more inclined to crash on the couch. Eventually, the scale climbs back up and you start all over again, chipping away at muscle mass and putting the chill on your metabolism with each diet you try.
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We get it: You’ve been in a relationship with coffee longer than your spouse. But the benefits of tea are so incredible that we even created a 7-Day Flat-Belly Tea Cleanse that’s now a best-selling plan! Here’s the thing about tea: Study after study proves that tea boosts metabolism, turns on your fat-burning hormones, and help reduce stress. You can put it in smoothies or even cook with it, like food journalist and author Kelly Choi suggests in these 60-Second Weight Loss Tips Celebs Swear By. If you don’t know which tea to start with, go for matcha: It’s the superhero version of the already-mighty green tea.
"As much as I love words on the page, I'm not fully satisfied until I get to speak them in person with others," Leslie adds. She's honored to travel and share from her passions nationally and internationally at conferences, universities, churches, and retreats. With three master's degrees, she has taught collegiate classes for many years, including six years in Seattle Pacific University's MFA program. If she can't see her audience, radio is a good second. She has appeared on more than 150 radio shows including Family Life Today, Prime Time America, Focus on the Family, and Chris Fabry Live!
Choosy moms shouldn’t choose Jif—whether you’re spooning into the jar yourself or spreading it onto your kid’s PB&J. besides peanuts, the red-capped jar contains molasses, fully hydrogenated vegetable oils, and mono and diglycerides—which add more fat to the spread. Peanut butter can be a satiating, healthy spread if you choose the right one. We like Maranatha and Smucker’s Natural because they contain two simple ingredients: protein-packed peanuts and a hint of sea salt.
Adding a leg day to your workouts can help you tone up your lower half and make it easier to shave off unwanted weight. Not only will increasing your muscle tone help you burn more calories, research conducted at Chungnam National University suggests that individuals with more muscle tone in their lower bodies have a lower risk of falls and fractures that may keep them from getting adequate exercise for months, if not years. A study published in Gerontology also suggests that strong legs are a good indicator of the strength of another important muscle: your brain.
There are plenty of fish in the sea, but salmon may be the best one for your metabolism. That’s because most cases of underactive thyroid are due to inflammation of the gland, and salmon boasts significant anti-inflammatory properties thanks to its rich omega-3 fatty acid content. In fact, one study that looked at the effects of weight loss and seafood consumption showed salmon to be the most effective at reducing inflammation—better than cod, fish oil, and a fish-free diet. The fishy fatty acids may also signal thyroid cells in the liver to burn more fat, a recent study published in The Journal of Nutritional Biochemistry suggests.
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With the exception of weekends, Madonna follows a strict macrobiotic diet that eliminates meat, dairy, wheat, and eggs. The star foods in this eating plan are “sea vegetables,” which are in the seaweed realm, but rich in minerals and dietary fiber. Some other staples include tofu and sauerkraut. The lack of actual food in this diet explains why Madonna can still pull off leotards. Surprising Foods That Slow Down Your Metabolism
Eating out is a treat and is probably something you’re doing because you deserve it—maybe it’s your birthday, you’re celebrating a family member, or just getting together with old friends. But letting yourself indulge doesn’t mean you have to be completely blind to just how deceptive many restaurant menu options can be. From breakfasts that have more sugar than seven Snickers’ bars to pastas that have more saturated fat than 50 eggs (yes, five-zero), it’s well worth your time to read up before your go out. Start with our list of The #1 Worst Menu Option at 41 Popular Restaurants. You’ll start to get a good feel of what to watch out for!
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Case in point: In a 10-week preliminary study led by Dr. Apovian and Dr. Westcott, baby boomers who exercised regularly and followed a moderate-calorie diet (1,200 to 1,500 calories for women; 1,500 to 1,800 for men), while simultaneously increasing their protein intake to 1.5 g/kg of ideal body weight, lost nearly 5 times more weight than participants who exercised without changing their diets. They also lost 4 more pounds than exercisers who increased protein intake but didn't keep calories in check. Even better: The calorie- and protein-conscious group gained more muscle, reduced their blood pressure, and dropped 2 inches from their waists.
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Speaking of social media, it’s time to take a cue from those iPhone-crazy millennials because it might just be the weight loss boost you want! Here’s what’s up: Holding onto that food memory may help you eat less at breakfast. And lunch, and dinner. An analysis on a number of “attentive eating” studies printed in the American Journal of Clinical Nutrition showed that if people recall their last meal as being filling and satisfying, they tend to eat less during their next meal. Researchers found techniques like writing down or drawing meals (and even keeping food wrappers and receipts!) to be particularly beneficial.
Remember when you were 23 years-old and wouldn’t even dream of spending your coveted cash on letting someone else mow your lawn, wash your car, or paint your living room? Try tapping into that scrappy, resourceful inner you a bit more and you’ll wind up torching calories. For example, a 150-pound person will burn around 200 calories if they wash and wax their car for 40 minutes. For more ways to avoid weight gain at home and to burn more calories, check out these 12 Ways Your Home is Making You Fat!
Want to tell your boss and office cubicle to shove it, but don’t know how and what to do next? Listen to this weekly podcast all about reinventing, redefining and rebranding yourself at a time in your life when you’re finally ready to — midlife! Experts share their insights on taking that first leap out of your comfort zone, and finding what you’re truly meant to be doing.
Contrary to popular belief, researchers now say breakfast doesn’t kickstart the metabolism and may not be the most important meal of the day. A new study in the American Journal of Clinical Nutrition had more than 300 overweight participants consume diets that included either eating or skipping breakfast. At the end of 16 weeks, dieters who ate breakfast lost no more weight than the breakfast skippers. And a second study in the same journal found eating breakfast had zero impact on resting metabolism. Breakfast is an ideal place to squeeze protein, fiber, and other nutrients into your day, but if the choice is a doughnut or nothing, opt for the nothing. Start your day with lean protein, which burns twice as many calories during digestion as fat or carbs. But don’t stress about squeezing it in before 9 a.m.
Seafood sources of omega-3s such as salmon, mackerel, tuna, and fish oil supplements provide forms of omega-3s known as EPA and DHA, the types that your body can use most easily (and the types with plenty of research backing). Plant sources like walnuts, flaxseeds, chia seeds, and hemp seeds provide ALA omega-3s. ALA must be converted to EPA and DHA in your body through a process that isn’t super efficient, so plant-based sources should be supplemented with fish! Eating at least two servings of omega-3-rich fish every week covers you for your daily recommendation of 500-1,000 mg. If you don’t like fish, here are some omega-3-rich foods you can eat instead. How To Raise Metabolism Your After 40 with Kate Deering | Integrate Yourself Podcast EP16
The next time you run, swim, or even walk, ramp up the intensity for 30-second intervals, returning to your normal speed afterward. Using this strategy will help you consume more oxygen and make your cell powerhouses, the mitochondria, work harder to burn energy, explains Mark Hyman, MD, an integrative and functional medicine specialist in private practice in Lenox, Massachusetts, and author of Ultrametabolism: The Simple Plan for Automatic Weight Loss. "You increase the number of mitochondria and how efficiently they burn throughout the day," he explains.This way, you can exercise for less time than it takes to plod along at the same pace and still get great results. How To Lose Belly Fat After 40
But there are certain things everyone over the age of 40 should be doing to guarantee that the second half of life’s big game is as exciting as the first half. After all, once you hit 40, your body begins to lose muscle mass, the lean tissue that helps you burn fat and calories; women drop about half a pound of muscle per year after crossing 4-0, according to Pamela Peeke, author of Body for Life for Women. That’s why 40 tends to be the dividing line between those who are headed for a long, healthy lifetime of lean, and those who are headed for an early (and probably much larger) grave.
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21. You’re on a blood sugar rollercoaster – when you eat those refined carbs (white bread, pasta, muffins, pastries, biscuits) you get an instant sugar rush, then a couple of hours later a huge dip, so you reach for another carb laden snack to keep you going. This roller coaster upsets your blood sugar balance and keeps you producing plenty of insulin (fat storing hormone!).
Still confused about the choice? Think of the look you want to create. And don’t even say that a 40 year old woman is predetermined to wear only classics! Actually, even one haircut, whether classic or not, can provide you with multiple styling options for creating various looks. From glamorous to bohemian, from bold to romantic, it’s up to you what you are going to deliver through your hairstyle.
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I recommend you start with a simple eating approach like my Free 1-Day Weight Loss Meal Plan that simplifies healthy eating into a sustainable and enjoyable plan. When you download your free meal plan, I'll also send you my VIP “3-Day Weight Loss Kickstart” Training (Value: $199) – 100% FREE – as my gift to welcome you to the Fit Father Project family.
Exercise regularly and amp up your intensity. I can't tell you how many people just let exercise slide as they get older; then they turn around and blame their sluggish metabolism on their hormones. I'll be honest — I don't like to exercise. But the reality is, we have to do it. Your body needs exercise the way it needs oxygen and water. It's crucial to maintain muscle mass as you age: A pound of muscle burns three times more calories than a pound of fat does, and muscles scoop up blood sugar and enhance your body's insulin sensitivity. Try to challenge yourself and intensify your workouts by adding 20 minutes of resistance training or by increasing the incline on the treadmill. The main point? Continue to strengthen your muscles so they will help you burn more calories.
Just one medium-sized carrot is bursting with 203 percent of your daily recommended vitamin A, which will help keep your skin smooth and vision as sharp as it was in your twenties! “This vegetable is orange thanks to high levels of beta-carotene, which is a precursor to vitamin A… which also happens to be a form of the main active ingredient in Retin-A (the topical ointment that helps fight dark spots, wrinkles, and acne by increasing cell turnover),” explains certified board dermatologist and Founder of Baumann Cosmetic & Research Institute Dr. Leslie Baumann.
Actors and influencers who follow extreme diets to mold their bodies to play a character or to squeeze into a sample size on the red carpet may take additional measures beyond tweaking what they eat to meet their goals, according to Dr. Selzter, who often wonders whether weight-loss pills and other appetite suppressors are actually behind some celebrities' shape-shifting.
The women of "The Wonder Years" defy that myth with their deeply personal stories of reality and gravity, grace in loss, hard won wisdom, and strength. Stories that bring to mind a woman many know: "She is clothed with strength and dignity; she can laugh at the days to come." (Proverbs 31:25) The Wonder Years is a chorus of laughter, tears, resolve, and adventure. If you're in or even nearing these wonder years, this powerful book is both a travel guide and companion. Don't miss it!
As your body gets older, muscle naturally starts to break down and your metabolism slows, which causes pounds to creep on. But by eating protein throughout the day and weight training, you can fight that process, says Ansel. Most of us eat enough protein, but we don’t eat it at the right times, she says. When you eat a majority of your protein at dinner, your body doesn't have time to use it all as energy, so it has to store it as fat. By spreading out your protein intake, you give your body a steady stream that it can use. Aim to eat 20 to 30 grams with each meal and five to 10 grams with each snack. women over 40 body transformation | From Fat to Fit
If you're like an average American and drink three cups of coffee a day, consider swapping in green tea for one of them. In addition to giving you the metabolism-boosting caffeine jolt you crave, green tea is a rich source of antioxidants called catechins. And, in a study published in the Journal of Clinical Nutrition, drinking green tea combined with a total of three hours of moderate exercise a week reduced abdominal fat in subjects over a three-month period. "Unsweetened, brewed green tea was shown to increase calorie burn by about 100 calories per day," says Michelle Dudash, RD, author of Clean Eating for Busy Families. For best results, Dudash recommends fresh-brewed green tea only -- it takes just a couple minutes to make. "Bottled green tea tends to have a lower concentration of the beneficial compounds," she says, not to mention that many are loaded with added sugar or artificial sweeteners.
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How to Slow Down Your Metabolism and Gain Weight How to Lose Belly Fat After 40 Working Out & Eating Before Bed Is it Possible for Women Over 50 to Lose Belly Fat? How to Lose Weight When You're Already Thin How Long Does It Take to Lose Weight? How to Lose 2.2 Pounds Per Week Advantages and Disadvantages of Exercise How to Lose Weight and Not Gain Muscle How Women Over 40 Can Lose 10 Pounds Quickly How to Not Gain Weight After Dieting The Best Two-Week Quick Weight-Loss Diet The Average Weight Loss in Six Months Will My Blood Glucose Go Down If I Lose Weight? How to Lose 100 Pounds in a Year The Best Way to Lose Weight in One Month How Fast Can You Lose 20 Pounds? How to Lose Weight in Hips & Thighs How Much Weight Can You Lose in 6 Weeks? What Is a Good Amount of Weight to Lose Per Month?
Your body may burn a few calories heating the cold water to your core temperature, says Madelyn Fernstrom, Ph.D., founder and director of the University of Pittsburgh Medical Center Weight Management Center. Though the extra calories you burn drinking a single glass doesn't amount to much, making it a habit can add up to pounds lost with essentially zero additional effort. My Top Weight Loss Tips for Men Over 50
Some things, though, aren’t that simple. For instance, someone with a higher metabolism burns more calories at rest than someone with a lower metabolism, and can therefore get away with eating more food—even junk food. But a high metabolism isn’t a privilege reserved for a select few lucky enough to be born with it. You can raise yours and reap the benefits, too.