Use this formula to determine the minimum amount of protein you should
eat daily to offset muscle loss and protect your metabolism while you lose weight.
Estimate your ideal weight. If you're a woman, start with 100 pounds for the first 5 feet in height, and
add 5 pounds for every extra inch, For men, it's 106 pounds for 5 feet in height, plus 6 pounds for every additional inch. If your ideal weight is less than 120 pounds, don't eat less than 82 g of protein daily.
Ideal Weight (in lb) ÷ 2.2 = Ideal Weight (in kg)
Ideal Weight (in kg) × 1.5 = Daily Protein Goal (in g)
Now that you know how much you need, check out these metabolism-boosting protein-packed foods.
Protein content: 2 g per half avocado
The protein in this fruit contains all 9 essential amino acids, plus heart-healthy omega-3 fatty acids.
Cheese and milk
Protein content: 6-7 g per oz; 9-10 g per 1 cup
Go for low-fat options—they generally contain more protein than fattier alternatives.
Can't do dairy? Check out these
So first, get your vitamin D level checked and corrected if you're deficient; most people should be taking 2,000 IU of supplemental D3 every day.
Once your vitamin D level is in the optimal range, your calcium needs usually can be met through diet.
The following foods provide adequate intake in the amounts listed eat a mix of them in smaller servings daily: canned salmon with bones (12 ounces); sardines (8 ounces); calcium-set tofu (6 ounces); calcium-fortified milk substitute (3 to 5 cups). Dark greens and broccoli are also good sources,
but to get your daily allowance, you'd have to eat between 6 and 20 cups of them.
Finally, if you do opt for a calcium supplement, a reasonable dose would be 500 mg per day in divided
doses of calcium citrate, which is more easily absorbed than other forms of calcium.
Protein content: 15 g per 1/2 cup Its nougat like texture makes tempeh a smart stand-in for meat. Sauté, or crumble cooked tempeh over salads.
Protein content: 4 g per 1 cup (chopped)
This tasty veggie is a nutrient powerhouse. Enjoy it steamed or grilled, or toss chopped spears into salads.
Protein content: 7-9 g per 1/2 cup (cooked)
Pair dried beans ( black beans, chickpeas, and lentils) with rice or quinoa for a complete-protein meal.
Protein content: 18 g per 6 oz
This thick and creamy treat packs nearly twice as much protein as other dairy sources; it's great with fruit.
Protein content: 4-6 g per 2 Tbsp
A small handful of walnuts or almonds is great as a snack, mixed into yogurt or oatmeal, or on a salad.
Protein content: 24 g per 1 oz
Add a scoop to smoothies or water for a quick protein hit.
Protein content: 5 g per 1 cup (cooked)
Of all the leafy greens, spinach boasts the highest protein content.
Protein content: 12 g per 3 oz
Made from soybeans, low-cal, protein will take on any flavor, from Asian to barbecue.
Fish and shellfish
Protein content: 28 g per 4 oz
Salmon, halibut, or tuna, seafood is great. Go for 3 to 5 servings a week.
Protein content: 5-9 g per 1 cup (cooked)
grain like seeds (quinoa, amaranth, and buckwheat) have more protein than traditional grains.
Protein content: 12 g per 2 eggs; 14 g per 4 egg whites.
Poultry and pork
Protein content: 28 g per 4 oz like skinless chicken and pork.
Protein content: 10 g per 2 Tbsp.
Good in soups and salads, these seeds have 8 of the 9 essential amino acids that build muscle.
Protein content: 14 g per 1/2 cup
Try adding it to smoothies.
Protein content: 28 g per 4 oz
Look for the absolute leanest cuts.
Metabolism is the process of breaking down proteins, carbohydrates, and fats to yield the energy your body needs to maintain itself. The rate of your metabolism depends on the interaction between the number of calories you consume, the number of calories you burn while eating and exercising, and the calories you burn based on your individual genetic makeup.
How can you increase your metabolism? Well, there’s not much you can do about your genes (they only account for a measly 5% of total daily calorie consumption anyway), which means the best way to rev up your metabolism is to increase your body’s need for energy.
Your body can burn calories from either fat, protein, or carbs, says John Berardi, PhD, CSCS,
president of Precision Nutrition, and author of The Metabolism Advantage. Of course, you’d rather it burn fat calories, but your body isn’t wasteful; it will burn fat only when it needs energy.
During exercise, your body requires extra energy at other times, too, such as during the first hour or two after intense exercise like interval training and weight lifting. That's called the “afterburn” effect, and it can last for up to 24 hours. Strength training with heavier than usual weights uses up energy, too in order to repair small (healthy) muscle tears.
And being more muscular boosts your body’s energy needs. Each extra pound of muscle you carry can burn up to 50 additional calories just to maintain itself and with no effort on your part.
You can also increase your metabolism by eating foods that require extra energy to digest and metabolize; for example, protein. Your body burns twice as many calories digesting high-protein foods as it does
foods that are high in carbs or fat.
How Age Changes Your Metabolism. Starting at about age 25, the average person’s metabolism declines between 5% and 10% per decade,
which means that the typical North American loses between 20% and 40% of their metabolic power over the course of their adult life span.
A slowed down metabolism isn’t inevitable. It only occurs because
North Americans tend to become far less physically active over the course of their lives. In fact, research shows that people who preserve their physical activity levels throughout their lifetime can expect to see only a 0.3% metabolic decline per decade. This is a huge difference only a 1% to 2% total drop over a person’s lifetime.
Putting on just 5 to 10 pounds of lean muscle mass will rev up your resting
metabolism the number of calories your body burns to maintain life by roughly 100 calories, each and every day.
Do the peak 8 routine!
The Peak 8 routine it will quickly raise your heart rate 8 times for very short bursts, with a cooling down period in between. Ideally you’ll be sprinting or cycling full throttle for 30 seconds with a 90 second cool down in between each outburst.
This is the fastest way to lose fat and build muscle in the body. Peak 8 actually stimulates the growth hormone in the body. I encourage you to visit Dr Mercola’s site to learn more about Peak 8 fitness because I personally feel that it is one of the best ways to exercise, especially considering the speed at which you can lose fat and build muscle.
I highly recommend you read this article and watch the videos on the page. It will give you all the information you need to know about Peak 8 – Flood Your Body With This “Youth Hormone” In Just 20 Minutes
What you eat after Peak 8 training does matter
It’s recommended that you do not eat sugar or carbohydrate for 2 hours after the Peak 8 exercise because these foods can impact the release of the growth hormone in the body. The links are http://www.youtube.com/watch?v=zy7j9FRiJpg&list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_
Figure your heart rate by this formula
220- your age 55 =165 this is your maximum heart rate! you should try to keep your heart rate between 65% and 85% of your maximum heart rate.
65% of 165 = 107. 85% = 140.
You burn 30 percent more fat from doing cardio after a weights session as opposed to cardio on its own.
Before doing anything get the OK from your doctor!!
Thank you so much for all the information your shared. Very helpful.
I'm a woman and definitely feeling the slow down of metabolism due to age too, I'm sure. Been very mindful this week and have dropped about 5-7 lb. Thanks again.