Alright, how many times have you seen an article with the latest and greatest tips that promise to speed up your metabolism for quicker weight loss? And how many times have you been allured into trying a fad diet thinking this would be THE one to work?
I have a secret for you....you can't change your metabolism. Yes, I said it, you cannot change your metabolism. But, what? You were told you could make your metabolism burn calories like crazy by drinking apple cider vinegar with every meal. Okay, okay, so that didn't work when you tried it even though you followed the instructions to a T? The reality is your metabolism is your genetic makeup and sadly it cannot be changed.
So, if you cannot change your metabolism how do you lose weight? I would love to say it's simple but it's going to take a lot of work. I am in the same slow metabolism boat that you're in so here is how I combat weight gain.
Diet: First and for most no matter how much you work out if your diet is not on point you will not lose weight. It will take some time to figure out what works best for you but be open to change. Constant change. To start, I would suggest using an online calculator to figure out how much energy your body expends while resting and go from there. The link to the online calculator I use from bodybuilding.com also allows you to enter how active your day is to determine your caloric needs. This will provide you a base amount of calories it takes to maintain your energy output. Long story short, calories equal energy. You can be just as unhealthy when you under eat as when you overeat. Take the number provided and adjust it as needed, if you are gaining weight take off just a few calories (No more than 100) and if you are losing too quickly(more than 1 pound a week) you will want to add more calories. Analyze your meals to ensure you are eating a mixed variety of food that meets your needs. Since everyone is so different I can't tell you what macros you should be eating but start with a diet of 40% protein, 35% carbs and 25% fat. If you're not losing weight, feel tired or unable to build muscle adjust those macros as you deem fit. Determining macro percentages is as article all on it's own so I cannot get too detailed in this post. If you need some information regarding macros feel free to email me or comment below and I can help as much as possible!
Move your body: literally get moving! The more you move the more energy your body needs to function and in turn burns more calories. Going for a walk or bike ride is low impact with big results but keep in mind every workout doesn't have to be all or nothing as long as you keep moving. If you have a desk job and sit all day take 5 minutes every other hour to get out of your chair and step side to side and front to back. Not only will you be burning calories but you will feel less stressed and you'll be a lot more productive when you get back to work.
Strength Train: This is really important when you have a slow metabolism because you want your body to produce more energy output to lose weight. Cardio is great but strength training will take you a lot further because of the muscle you will build. Muscle burns more calories while at rest so the more muscle you have the more calories you burn. Take that slow metabolism! As you build muscle over time make sure you are increasing your caloric intake because you don't want to deplete your energy levels. Ladies, please consider a strength training plan before hitting the pavement for hours on end. Please trust me when I say you will NOT become a bulky body builder by picking up dumbbells. It takes bodybuilders years of training to get their physique to where it's at so don't let strength training scare you! Bodybuilding.com has a ton of training plans for beginners and plans specifically built for women. I believe the Jamie Eason Live Fit training plan is what put me on the road to success when it came to fitness. I had no idea what I was doing when I first started lifting weights but the app breaks everything down for you. You get a meal plan and detailed workout plan. I would definitely recommend this for any beginner looking to start a routine and unsure of where to start.
Recovery: Even though moving is important so is letting your muscles and body recover from the intense workouts you're doing. Getting a goodnights sleep is imperative for muscle recovery and for reducing stress. Stretch after your workouts to promote tissue repair. Allow your body 2-3 days a week of low impact activity so you can continue to feel energized.
It took me years to realize all things contributed to my overall health and now that I have made these non negotiables I have never felt better and truly feel like this is a sustainable lifestyle for my family and I. If you even take one of these tips and add it to your daily routine I will feel satisfied in my work! As always, enjoy the journey and please connect with me if you have questions related to health and fitness.
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