If your speedy metabolism has been chugging along assisting weight loss but suddenly has slowed to a snail’s pace, what can you do to turn that around? Fortunately, there’s plenty. Men are already at an advantage compared to women when focusing on reaching a healthy body weight. Of course, there are the variables you cannot change – your age or family history – but there are several other tactics found in your toolbox revving up your engines turning up weight loss.
So guys, here’s how to turn your weight loss plateau into weight loss action once again:
Build muscle mass
One of the single best things you can do for weight loss is to maintain your natural muscle mass. The more muscle mass you have, the greater the calorie burn. In fact, for every pound of muscle, you’ll burn about 6 calories each day. Six calories per pound of muscles may not sound like much, but regular resistance training – even into old age – helps activate muscles by raising your metabolic rate, or the rate at which you burn calories, making you a calorie-burning machine, even at rest.
Pay attention to water intake
In order to burn and process calories, your body requires adequate water. Most adults need an average of about eight to ten glasses of water, but if you are very physically active, your water needs may be higher. Studies have found that even mild dehydration, slows down metabolism. Increase water intake by drinking a glass of water with each meal and snack. Even “watery” foods such as fruits and veggies can help contribute to fluid needs rather than “drier” foods such as chips and pretzels.
Become a smart snacker
It sounds counterintuitive, but going for long hours without eating will slow down your metabolism. A slower metabolism means your metabolic rate will come to a screeching halt. To combat this, have three regular, consistent small meals or snacks every 3 to 4 hours. This secret will keep your metabolism humming throughout the day.
Add some spice to your meals
If you like things “hot” as in spicy foods, you’re in luck for better weight loss. Go ahead, through in chopped green or red peppers, or sprinkle in red pepper flakes to pasta dishes, chili, and stews. These foods have natural chemicals that provide a nice boost of burning a few extra calories.
Add in high-intensity workouts
If you’ve been doing the same exact workout routine for as long as you can remember, it’s time to switch things up. Start by adding in more intense workouts by including short bursts of jogging or running during your regular walk. You’ll find that these quick bursts of movement, help kick-start your metabolism into high gear as you enjoy more weight loss.
Include more protein at meals and snacks
Protein sources such as eggs, dairy, lean red meat, poultry, and fish can help increase metabolism temporarily. The reason? Protein foods take more energy to digest than other foods. This is known as the thermic effect of food (TEF) which refers to the number of calories needed by your body to digest, absorb, and process nutrients. Plus, consuming between 25-30 grams of protein at each meal and around 5-10 grams at each snack, helps your body retain its muscle mass and will keep you feeling fuller longer, preventing overeating.