All the processes of metabolism begin to gradually slow down as we age. Metabolic processes involving digestion, energy expenditure, waste removal and nutrient transport are just a few that are affected by aging. By age 40, many people have adopted more sedentary lifestyles. This results in an increase of ingested calories, a decrease in calories expended, and a subsequent increase in weight by way of body fat. Nevertheless, it is possible to increase metabolic rate to achieve weight loss, no matter the age.
Step 1
Write down your weight loss goals. Develop realistic short-, mid- and long-term goals. Devise three tangible objectives or methods to achieve your goal. For example, instead of saying "I will lose eight pounds in four weeks," set a goal of exercising three times per week, eating fish twice a week, and taking the stairs and not the elevators at work for the next four weeks. Write down specific objectives that can be measured to gauge your progress. Make copies of your goals and place them strategically so they are constantly visible.
Step 2
Make time for yourself and your health. Prioritize your meal planning and exercising before anything else. Become selfish to be selfless. In other words, you cannot be who you need to be to anything or anybody else until you can be to yourself what you need to be: healthy. Schedule your workouts first when planning your day or your week. Split up exercising by committing to some in the morning and the rest in the evening if there are time constraints.
Step 3
Create a negative energy balance. Ensure that calories burned exceed calories consumed. Focus on the quality more so than the quantity. Not eating slows the metabolism, prompting increased fat storage and utilization of carbohydrates and proteins for energy. Remove sweets and processed foods that provide only empty calories from your diet. Eliminate fried foods and animal protein high in saturated fats. Choose fish, skinless chicken, turkey and egg whites as primary sources of protein from animal sources. Eat four to six servings of fruits and vegetables daily. Snack on carrots and celery sticks. The actual process of eating contributes to the overall energy balance equation. In other words, chewing food, digesting food, food absorption and converting nutrients for storage in the body all contribute to the total energy expenditure of the body.
Step 4
Get active. Physical activity is essential to promoting negative energy balance. Engage in some form of cardiovascular or aerobic activity four to six days per week. Aim for 30 minutes of continuous activity on these days. Pick activities you enjoy such as walking the dog, bike riding or aerobics classes. Perform physical activity at a moderate to high intensity to maximize fat-burning. Include weight training two to three days a week on nonconsecutive days. The more muscle you have, the higher your metabolic rate. Subsequently, more fat is burned, and weight is lost.
Tips and Warnings
- Meet with a registered dietitian who can construct a nutritional program geared toward your required caloric intake based on health, fitness level and preferred foods.
- Obtain medical clearance from a physician before engaging in an exercise program.
References
- "NSCA's Essentials of Personal Training"; Roger Earle and Thomas Baechle; 2004
- "Taking small steps...to big changes"; C.I. Vega; 1991
Member Comments