Let me show you exactly how to eliminate yo yo diets from your lifestyle.
Yo yo diets creeps up on you. When I was in my 20’s, I ate what I wanted, I drank what I wanted, and I knew that no matter what, I could easily get back into shape in 2 weeks with just a few gym workouts.
That all changed in my mid-thirties. I noticed that I needed to work out longer and harder, and it took twice as long to get back into shape. I felt like it happened overnight! This was the result of having children, changes in hormones, and a busy schedule that made it difficult to find the time to stay as active as I needed to be.
I also used to be a lover of Yo-Yo diets. The Atkins Diet, the Slim Fast Diet, the grapefruit juice diet… A quick way to lose weight, but UNSUSTAINABLE. As soon as the weight came off and I started to eat like a normal person again, a few pounds here and there started to reappear and then I had to do it all over again. It was tiring!! The yo-yo dieting was destroying my metabolism.
Ladies, think of it this way: you lower your calorie intake to lose weight or deprive your body of essentials (carbs, for example), so your body reacts by saying, “Hey! I’m not getting what I used to, so I’m going to slow down to conserve energy.” BOOM! Your metabolism drops and your body begins using less energy and requiring less energy. But then you start to eat like a normal person and your body doesn’t realize that it should metabolize those calories faster. It’s too worried that the food will stop like it did when you were dieting.
I’ll use a metaphor for example. During the Great Depression, people lost tons of money. They were poor and struggling. Once the Great Depression was over and they had sufficient money, they were still scared of losing it again, so they didn’t want to spend it. This is how your metabolism works!
Yo-Yo dieting, combined with a naturally decreasing metabolism as you age (beginning as early as age 25!), is not a good combination. It will only cause you to regain the weight you lost or worse, gain more than you had before. Yo-Yo diets increase insulin levels in your body, which will make you put on belly weight.
Want to stop the cycle of Yo-Yo dieting? Here are some tips to boost your metabolism after the age of 35 without doing anything crazy:
- Eat More Frequently
Don’t wait until you’re absolutely starving to eat. If you do that, your body is already slowing down metabolism. What you want to do is to let it know that food will keep on coming and it doesn’t have to worry. Eat 5-6 SMALL meals a day. Here are examples of what small meals look like:
- 1 oz. Brie cheese
- 1 cup of grapes
- 14 halves of walnuts
- 5 whole grain crackers
- 3oz grilled salmon
- 1 cup spinach salad with olive oil
- 1/4 cup of red quinoa
Not bad at all, considering you can eat 5-6 of these a day, huh? You’ll find that you will be eating more while boosting your metabolism and losing weight without feeling hungry.
- Light Exercise
Light exercise is actually BETTER for keeping a steady metabolism than working out like crazy, which will also make you very hungry and prone to bingeing on foods the next day. Take a moderately fast walk through your neighborhood and enjoy the sunshine (unless you live in Seattle). Past the age of 35, slow weight loss is better when it comes to keeping it off.
- Protein, Protein, Protein!
As we age, we our protein needs are higher and we lose muscle mass. Muscle cells eat up more calories than any other cell in your body. Give your muscles the protein they need. I always keep hard-boiled eggs in the fridge for a convenient way to have protein throughout the day. And don’t throw out those egg yolks! Try to have protein with every meal. By simply getting plenty of protein, you can boost your metabolism, causing you to burn an extra 150 to 200 calories a day.
Hope these help, ladies! Remember that today is a great day to start!
Keep an eye out, there are plenty more tips to come.
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