Where Did My Metabolism Go?

Maybe your favorite jeans feel a little tighter than the last time you put them on. Perhaps the numbers on your bathroom scale have crept slightly higher recently. You aren't eating any more than usual, so what's going on?

As we age, our metabolisms start to slow, particularly in our 30s. Although time and heredity make a difference, how fast your body burns energy is also influenced by your lifestyle. You can't change your genes, but you can do a few things to keep your metabolism in the best possible shape. Here's how: 

1. Thinking of skipping breakfast? Think again! If you eat within an hour of getting up, your metabolism wakes up too and gets ready to do more work. If you wait too long to eat, you are already behind the eight ball. Since our bodies are in a fasting state overnight (unless you've been at an all-night party) your metabolism is at its lowest level when you wake up. 

Kick-start your day with at least 20-30 grams of protein, like two hard boiled eggs and a banana, or some Greek yogurt and sliced almonds. Besides a higher metabolic rate, eating enough protein evens out your blood sugar for the rest of the day. This extra bonus keeps you from eating the morning donuts, afternoon cookies or hitting up the vending machine late in the day. 

2. Get up and get going! Exercise most days in the morning. If you are not a morning person and the thought of exercise first thing in the day is unthinkable, exercise anytime that will work. However, a morning workout boosts your metabolism for the reminder of the day. In addition, those who exercise in the morning are more likely to stick with their programs as a schedule change is less likely first thing in the morning than later in the day. Incorporate consistent exercise 4-5 times a week for best results. 

3. Don't go more than four hours without food. This may seem like a no-brainer, but I cannot tell you how many clients I see going hours without food. Eating regular meals throughout the day not only keeps your metabolism strong, but also helps prevent overeating in general. Going long periods of time without food sets you up for overeating or binging. 

4. Get your ZZZs. Getting rest keeps your stress levels down by keeping away the stress hormone called cortisol. Increased levels of cortisol can increase the hormone insulin that stores fat. 

Going to bed on time helps you get consistent sleep, which means you will be ready for breakfast and a workout before you're off to work. 

If you are skimping on sleep, the two hormones that control appetite -- ghrelin (which grows your appetite) and leptin (which lowers your appetite) -- get out of whack. This keeps your body in a hungry, stressed state which indirectly affects your metabolic rate. 

Following these steps can keep your metabolism healthy and strong. Becoming older does not mean you have to let nature takes it course. A little positive interference goes a long way!

Shrink your Waist with Sleep and Protein

 “I’m hungry Mother, I really am,” said the little puppy Rolly on 101 Dalmatians.

I often hear “I’m always hungry; I don’t feel full after a meal; I still want something after I eat but I can’t put my finger on it.”

Appetite is affected by both physiological and psychological issues.  Since the psychological may be a whole research paper in itself let’s stick to the physiological things you can do to keep your appetite normal and healthy.

Two hormones affecting appetite are Leptin and Ghrelin.  An easy way to remember them is leptin lowers your appetite and ghrelin grows your appetite.  When they are in sync your appetite is in line with your metabolism.  Things that can throw them off are lack of sleep and imbalances in the diet.

If your sleep is compromised it affects your hunger levels.  Eve Van Cauter at the University of Chicago has done 25 years of research on how hormones affect sleep.  Her research shows that when you are sleep deprived your leptin levels are 18% lower and your Ghrelin levels are 28 percent higher.

Her subjects also reported they were much hungrier than usual and craved salty, sweet food when they lacked sleep.  Think of late night pizza and nachos when you stayed up too long.  Craving salty, sweet food and increasing leptin and lowering ghrelin are the perfect combination for weight gain.

Appetite can also be thrown off by the wrong combination of carbohydrate, protein and fat.  David Cummings, M.D. at the University School of Medicine in Seattle found that protein was the best suppressor of appetite.  Fats seemed to have a neutral affect.

Carbohydrates initially lowered the appetite, but then rebounded later with a vengeance.  I still remember my days of eating a “healthy” bowl of cereal for breakfast only to be famished 2 hours later – unaware that it was due to a lack of protein at the most important meal of the day.

Good sources of protein include:

• lean meats, poultry, fish
• eggs
• plain yogurt, cottage cheese, hard cheeses
• nuts/seeds and nut butters

Take home message?  Getting your rest and making sure you eat some sort of protein at each meal and snack will keep your appetite even keeled.  So maybe a good idea is to eat your protein and get some rest with Rolly.  What have you got to lose…besides weight?

This piece is part of Prevention not Prescriptions