1. Don’t Be a Lightweight
Shrinking muscle mass is the main culprit driving the thirtysomething slump, so get pumping. Muscle incinerates way more calories than fat and burns them up long after you hit the showers. But there’s no need to spend hours at the gym. Sculpt your body slim with just 30 minutes of muscle action three times a week. Lift weights, use resistance bands or hoist your own body weight (yoga, Pilates and push-ups count!)
Supercharge Tip: Fry mega calories and ignite an all-day fire by adding high intensity intervals to your cardio workout (go all out for 1 minute, slow down for 3. Repeat several times). And check your oil: A recent study found that combining regular sweat sessions with daily fish-oil supplements maximized fat loss. Or rev it up by eating omega-3-rich fish like salmon.
2. Eat up Already
Sounds counterintuitive, right? Not so. Your metabolic engine relies on frequent food intake, and high octane fuel at that, like veggies, beans, nuts, tofu and whole grains. And don’t even think about missing your morning meal. Skip breakfast and your metabolism takes a nosedive, hanging on to every calorie and burning them sloooowly.
Supercharge Tip: Timing is everything! Rise ‘n’ dine on a healthy breakfast within an hour of waking and nosh every 3-4 hours thereafter. Include lean protein (chicken, yogurt, eggs) with every meal and snack. Protein digestion uses up to 25% more energy than other foods (yes, you burn calories eating!)
3. Thyroid Troubles
Just ask Oprah – a sluggish thyroid gland dampens the fat-burning flames, promoting fatigue and fat storage. See your doctor to rule out a thyroid imbalance, and don’t forget your multivitamin. Coming up short in certain nutrients can inhibit optimal thyroid function.
Supercharge Tip: Seaweed is high in iodine, which supports an active thyroid. So order some sushi, or sprinkle tasty seaweed flakes (ask for “dulse” at your health-food store) on salads or soup, then wash it down with metabolism-boosting green tea.
4. Stressed Out
Great, another thing to worry about when you’re stuck in traffic – stress can make you pack on the pounds! Spikes in the stress hormone cortisol hampers metabolism, triggers ab flab and ratchets up our appetites, especially for sweets.
Supercharge Tip: Feeling the deadline crunch? Take 10 – deep breaths, that is. Deep breathing lowers cortisol and restores Buddha calm – without the belly. And don’t skimp on sleep. Insufficient shut-eye compounds stress. It can also interfere with hunger hormones, which may lead to weight gain.
5. Allergy Alert!
Undetected food sensitivities can wreak havoc on metabolism. It’s not uncommon to shed pounds once offending foods are removed from the diet. Start by eliminating common food allergens (such as wheat and dairy) for a week, noting changes in bloating or other unpleasant symptoms.
Supercharge Tip: Eating the same foods every day may increase their allergenic potential, so switch it up. Try brown-rice pasta or quinoa (great for those with a gluten intolerance), and sub your favourite non-dairy beverage for cow’s milk.
Megan MacMillan is a nutritionist and Pilates trainer whose metabolism has soared since writing this article. Visit healthbites.ca.
