You probably don’t need scientists to tell you that your metabolism slows with age. But they’re studying it anyway\u2014and coming up with exciting research to help rev it up again. The average woman gains 1\u00bd pounds a year during her adult life\u2014enough to pack on 40-plus pounds by her 50s, if she doesn’t combat the roller coaster of hormones, muscle loss, and stress that conspires to slow her fat-burning engine. But midlife weight gain isn’t inevitable: By eating metabolism boosting foods and following the path, you’ll sleep better, have more energy, feel firmer, and notice your clothes are looser in as little as 2 weeks. Here’s how:<\/p>\n
1. EAT ENOUGH<\/strong><\/span> 2. REV UP IN THE MORNING<\/strong><\/span> 3. DRINK COFFEE OR TEA<\/strong><\/span> 4. FIGHT FAT WITH FIBER<\/strong><\/span> 5. BUY THE BIG BOTTLE<\/strong><\/span> 6. EAT MORE ORGANIC FOOD<\/strong><\/span> 7. ALWAYS INCLUDE PROTEIN<\/strong><\/span> 8. EAT IRON-RICH FOODS<\/strong><\/span> 9. GET MORE VITAMIN D<\/strong><\/span> 10. SKIP THE SECOND COCKTAIL<\/strong><\/span> Source: prevention.com<\/p>\n","protected":false},"excerpt":{"rendered":" You probably don’t need scientists to tell you that your metabolism slows with age. But they’re studying it anyway\u2014and coming up with exciting research to help rev it up again. The average woman gains 1\u00bd pounds a year during her adult life\u2014enough to pack on 40-plus pounds by her 50s, if she doesn’t combat the… <\/p>\n
\nYou need to cut calories to lose weight. But going too low delivers a double whammy to your metabolism. When you eat less than you need for basic biological function (about 1,200 calories for most women), your body throws the brakes on your metabolism. It also begins to break down precious, calorie-burning muscle tissue for energy, says Dan Benardot, PhD, RD, an associate professor of nutrition and kinesiology at Georgia State University. “Eat just enough so you’re not hungry\u2014a 150-calorie snack midmorning and midafternoon between three meals (about 430 calories each) will keep your metabolism humming.”<\/p>\n
\nEating breakfast jump-starts metabolism and keeps energy high all day. It’s no accident that women who skip this meal are 4 1\/2 times as likely to be obese. If nothing else, grab a yogurt. Or try oatmeal made with fat-free milk and topped with nuts for an essential protein boost.<\/p>\n
\nCaffeine is a central nervous system stimulant, so your daily java jolts can rev your metabolism 5 to 8%\u2014about 98 to 174 calories a day. A cup of brewed tea can raise your metabolism by 12%, according to one Japanese study. Researchers believe the antioxidant catechins in tea provide the boost.<\/p>\n
\nResearch shows that some fiber can rev your fat burn by as much as 30%. Studies find that women who eat the most fiber in foods gain the least weight over time. Aim for about 25 g a day\u2014the amount in about three servings each of fruits and vegetables.<\/p>\n
\nGerman researchers found that drinking 6 cups of cold water a day (that’s 48 ounces) can raise resting metabolism by about 50 calories daily\u2014enough to shed 5 pounds in a year. The increase may come from the work it takes to heat the water to body temperature.<\/p>\n
\nCanadian researchers report that dieters with the most organochlorines (pollutants from pesticides, which are stored in fat cells) experience a greater than normal dip in metabolism as they lose weight, perhaps because the toxins interfere with the energy-burning process. Other research hints that pesticides can trigger weight gain. Always choose organic when buying peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, lettuce, imported grapes, and pears; non-organic versions tend to have the highest levels of pesticides.<\/p>\n
\nYour body needs protein to maintain lean muscle. Add a serving, like 3 ounces of lean meat, 2 tablespoons of nuts, or 8 ounces of low-fat yogurt, to every meal and snack. Research shows protein can up postmeal calorie burn by as much as 35%.<\/p>\n
\nIt’s essential for carrying the oxygen your muscles need to burn fat, says Tammy Lakatos, RD, coauthor of Fire Up Your Metabolism. Until menopause, women lose iron each month through menstruation. Unless you restock your stores, you run the risk of low energy and a sagging metabolism. Shellfish, lean meats, beans, fortified cereals, and spinach are excellent sources.<\/p>\n
\nThis vitamin is essential for preserving metabolism-revving muscle tissue. Unfortunately, researchers estimate that a measly 4% of Americans over age 50 take in enough vitamin D through their diet. Get 90% of your recommended daily value (400 IU) in a 3.5-ounce serving of salmon. Other good sources: tuna, shrimp, tofu, fortified milk and cereal, and eggs.<\/p>\n
\nWhen you have a drink, you burn less fat, and more slowly than usual, because the alcohol is used as fuel instead. Knocking back the equivalent of about two martinis can reduce your body’s fat-burning ability by up to 73%.<\/p>\n