As we age, our metabolism slows down (approximately 3-5% each decade). Unfortunately, a slower metabolism translates to weight gain for many women. So, should we throw in the towel and succumb to the fact that we will gain weight as we get older? NO! Here are a few tips to increase your metabolism and prevent weight gain.
- Add weight training to your daily workout. Many of my female clients are hesitant to weight train because they are nervous about bulking up. Please do not let this stop you from doing a healthy amount of weight training. You will not look like Arnold (I promise). Developing lean muscle helps you burn calories while you are stationary throughout the day (1 lb of lean muscle burns 50 calories). If you have access to a gym, do the nautilus machines (1 set of 8-10 reps to failure) at least two times per week. If you are doing an at-home workout, try free weights or body weight exercises like push-ups.
- Focus on resistance training for your cardiovascular workouts. If you are doing a walking program, add some hills for added resistance. If you use the elliptical, crank up the level and get those legs working! This will also help to develop lean muscle.
- Log your food intake on http://www.caloriecount.com. While your nutrient needs increase as you age, your calorie amount decreases. Ensure that you are not having too many calories by keeping the food log on caloriecount.
- Eat nutrient dense foods (whole grains, fruits, veggies, nuts). Increase your water intake and decrease sodium and processed foods in your diet.
It is possible to stay at a healthy weight as you age. In addition, I have worked with several women in their 60′s who have dropped 30 pounds in a matter of months by using the tips above. As always, please contact me with any questions. Best wishes!