After you lose weight, your metabolism slows down, thus it is easier to regain the weight you lost. And once you gain back the weight, the harder it is to lose it. It’s a vicious cycle. But you can get it back under control. By employing a few helpful nutrition and lifestyle changes, you will be on the road to optimizing your metabolism for life.
What is metabolism? It’s the sum of all the chemical reactions happening in your body. Based on the science of food metabolism and the way our bodies burn energy, here are four ways to boost your metabolism for lasting weight control:
- Distribute your intake of protein throughout the day. Don’t let dinner be the meal where you consume most of your protein. Spread it out among all your meals for more efficient use.
- Work out daily: But mix up what you do every day. Combine resistance, aerobic and flexibility training to five consistent workouts per week. Maybe 2-3 times a week do an aerobic or cardio workout like jogging, my favorite, or biking. Balance this out with 2-3 days of some form of stretching like Yoga or Pilates. The objective is to not solely burn calories but to boost your body’s metabolism and response to exercise through recovery and rebuilding.
- Manage stress: Stress is not something we are going to eliminate, and a little bit is not necessarily a bad thing. But when your stress level gets out of whack, your metabolism suffers. Stress causes your hormones, such as cortisol, to overproduce and affects your insulin sensitivity. You tend to sleep less and gain weight. We also tend to overeat and exercise less when we are stressed.
- Sleep well. Even a single interruption in your normal 6-8 hours per night sleep pattern has a detrimental effect on fat metabolism and tissue recovery from exercising. Plan your sleep routine as you would a workout. When you give your body a full night sleep on a consistent basis, you are supporting the release of important hormones. Melatonin is one of these hormones that help control your daily metabolic rate.
Your energy levels, ability to work out, and weight gain or loss all depend on your body’s metabolic processes. If you implement these four simple strategies, your body will operate more efficiently. You’ll maintain weight loss, which makes for a happier new year.
Last week, we talked about the immediate benefits of exercising and how exercise is the new miracle drug. But, even better news is that so much of what we already do counts as exercise. Heavy gardening, like digging and raking, mowing the grass and washing the car all count as vigorous exercise. Physical activity and exercise include all types of movement not just playing an athletic sport.
In fact, emerging research is showing that it doesn’t take much movement to get benefits. Research is showing that an intensive work out for as little as 10 minutes has benefits, and doing it at high intensity has the same benefits of a standard 50-minute workout. Still, not everyone wants to do high intensity or interval training that is required in a shorter workout. However, if you are short on time, the #1 reason people say that don’t exercise, this type of exercising might be for you.
Interval workouts are also proving effective for people who already have a chronic disease such as Type 2 diabetes or heart failure. Any type of exercise that gets your heart rate up is the answer to seeing dramatic improvements in all chronic diseases. Getting your heart rate up through exercise is also known to improve depression, anxiety, and energy levels.
So since exercise can benefit nearly everyone, what are some of the types of workouts that don’t necessarily require a gym membership? The best type of workout is one that is a mix of cardio and strength training. Cardio will prevent you from being winded after climbing the stairs. Strength training will build muscle and bone, which protects against injury as we age.
Several examples would be:
1. Walking: It has the lowest “quit” rate of any exercise, improves your memory, well-being, heart health and creativity. In fact, today, after Hurricane Matthew had come and gone, I took a brisk walk with a friend. Not only did my energy increase, but the walk helped me focus so I could write this blog.
2. Cycling: Whether you do it indoors or out, cycling has been shown to increase brain connectivity. And doing it at high intensity improves a depressed mood.
3. Running: My personal favorite is running. Going for a run improves sleep and makes your bones stronger. Even doing it for 5-10 minutes a day, at a jogging pace, is linked to a longer life.
4. Yoga: Lifting your own body weight and flowing through intense poses will give you the strength training you need. Not to mention a bit of mindfulness and stress relief.
5. Weight training: I used to think weight training meant lifting dumbbells at a gym with a bunch of other sweating people. I now know that an inexpensive pair of light weights will build muscle and strengthen bone just by increasing the number of repetitions. Something else to try as an alternative to weights are resistance bands.
6. Tai Chi: These slow gentle movements might not look like you are doing much of anything. But, in fact, Tai Chi strengthens the back, abs, upper and lower body. It also relieves pain and improves posture. This is one workout I have never tried but am thinking it might be good one. Especially since my “frozen” shoulder is improving and I am working to regain strength in that area of my body.
As you can see, one exercise does “not fit all.” It’s extremely important to find one you like and will do on a regular basis. Why? So you can reap the immediate benefits today and create a lasting habit that will help you live a longer and healthier life.
Everyone knows they should exercise. Doctors, scientists and even ancient philosophers have long advised that exercise is good for you and warn that the more the better if done properly. Now we are getting more and more proof that exercise is critical.
Researchers have found that during and immediately after exercising, positive changes occur in our bodies. A steady run, jog or walk not only gets blood flowing and hearts pumping but also helps improve skin and eye health. If someone created a drug that could do for human health everything that exercise can, it would be the most valuable pharmaceutical ever.
So why do only 20 percent of Americans get the recommended 150 minutes of strength and cardiovascular physical activity per week? Why is it that more than half of all baby boomers do no exercise whatsoever? Surely by now everyone knows the consequences of leading sedentary life.
People with low levels of physical activity are at a higher risk of developing cancers, heart disease, Alzheimer’s and early death by many other preventable causes. Yet generally speaking, humans are not good at assessing long-term risks as well as benefits, of our lifestyle choices. Promises that exercise is “good for you” aren’t motivating enough for most people to take action — especially if they consider exercise as just another chore. However, most people are motivated by rewards. Here are only a few of them regarding proper exercise:
— Slower aging.
— Better mood.
— Less stress and anxiety.
— Less chronic pain.
— Improved eyesight.
— Lower medical bills.
Where’s the proof? Beginning in 2017, the U.S. National Institutes of Health (NIH) will launch a six-year $170 million study with a group of 3,000 sedentary people of all ages. They will start an exercise program and then donate their blood, muscle and fat before and after exercise. Another group that doesn’t exercise will also be tracked.
This study is the first of it’s kind in terms of size, rigor and aims. Experts are hoping it will give doctors evidence they need to start treating exercise like the miracle drug they’ve long thought it to be. Instead of your doctors saying, “You need to exercise more,” they will actually give exercise as a prescription!
It’s becoming evident too that nearly everyone — young, old, pregnant and those that are ill —benefit from exercise. As scientists learn more about why this it is, they are hoping that the messaging about exercise gets simpler too. No fancy gym membership required, just get out and move. I’ll have on this important subject next week. So please stay tuned!
Charleston, S.C. — one of the world’s most popular cities — is a nice place to live, especially if you have good physical health. A morning stroll along The Battery overlooking Charleston Harbor is delightful, especially during the spring and fall. You are certain to see ships entering and exiting past Fort Sumter to and from the Atlantic Ocean. The sky is typically clear with white clouds billowing in calm winds mostly from the south. The old city sparkles today — generally fit and healthy, always alive and largely well.
It’s a thriving, livable city for good reason. Its people are generally happy and healthy and work hard to keep their historic port city ship-shape, so to speak. But it could be so much better. We have too many cars and trucks constantly breaking the silence and fouling the air. We have few bicycle riders risking life and limb to share the streets, and it doesn’t have to be this way. More bike lanes and a modern, reliable system of public transportation would do wonders.
Cities — like people — must stay active to remain healthy. And fiscally speaking, Charleston appears to be doing just fine. But it’s way past time to make it easier for folks to check their cars at the door. The walking and bike lane on the “new” Ravenel Bridge on the peninsula’s east side is an obvious success, and its use is growing day after day. Having a bike lane from the West Ashley Greenway across the Ashley River is a no-brainer as well. Closing one lane of the Legare Bridge into the city makes a lot of sense to me, but even if the traffic studies prove it will do more harm than good, then why not widen the span instead? If city, state and federal government would provide the seed money, there is no doubt in my mind that the balance could be raised by walkers, bicycle riders and others in very little time. Every one of the 40,000 or more Cooper River Bridge runners would happily contribute at five dollars per year, and friends and advertisers could surely cover the balance.
Each of us needs regular physical activity to help protect ourselves from serious diseases such as obesity, heart disease, cancer, mental illness, diabetes and arthritis. Riding your bicycle regularly is one of the best ways to reduce your risk of health problems associated with a sedentary lifestyle.
Cycling is a low-impact exercise that can be enjoyed by people of all ages. It’s also fun, cheap and good for the environment. Riding to work or to the shops will become routine with convenient bike lanes and parking areas. An estimated one billion Americans already ride bicycles every day — for transportation, recreation and sport.
All is takes is between two and four hours of cycling per week to achieve marked improvement in one’s general health. It’s low impact and less dangerous for strains and muscle injuries that most others forms of exercise. Cycling uses all of the major muscle groups, and it does not require a whole lot of physical skill. Once you learn, you seldom forget. And you control the intensity.
These are the benefits, according to health experts:
— Increased cardiovascular fitness.
— Increased muscle strength and flexibility.
— Improved joint mobility.
— Decreased stress levels.
— Improved posture and coordination.
— Strengthened bones.
— Decreased body fat levels.
— Prevention or management of disease, including cancer and diabetes.
— Reduced anxiety and depression.
— Weight control.
You get none of these benefits by sitting in traffic waiting for the light to change, a broken down car to be removed from the roadway or the police, ambulance and wrecker to clear a wreck. And the cost and convenience of building bike lanes on roads and bridges are minimal compared to building superhighways to accommodate all of the cars and will only make matters worse in time.
Charleston has some excellent bicycle-advocacy organizations whose members would be happy to join forces with you to achieve the necessary goals. Go on line. Check them out. And get busy. We all could use some help.