That’s because, starting at 30, you begin to lose about 0.5 percent of your muscle mass, your body’s main calorie-burning tissue, every year. Here’s how: Don’t forget protein at breakfast. Muscle breaks down while you sleep so it’s important to refuel in the morning. Go for Greek yogurt, eggs, or try adding both hemp seeds and nut butter to a smoothie. Vegetables also have protein. Asparagus (4 grams of protein per cup); spinach (5 grams of protein per cup cooked); and seed grains like quinoa, amaranth, and buckwheat pack 5 to 9 grams of protein per cup cooked. Research shows that eating animal protein could actually speed muscle loss, and meat, wheat, and corn are acid-producing foods that stunt muscle-protein synthesis. When you eat poultry, pork, beef, and eggs, make sure you also eat more fruits and vegetables, which are alkalizing and can offset the muscle-robbing effects of meaty-starchy meals. Resistance training causes tiny tears in the muscle tissue. Over the next two to three days post-workout, your body heals the broken-down tissue. This rebuilding process requires an extra energy boost that ups your calorie burn by 5 to 9 percent! Studies have shown that alternating sprints with low-intensity cardio increases aerobic capacity, strengthens endurance, and jump-starts fat- and calorie-blasting2. Try Greek yogurt (18 grams of protein per 6 ounces) mixed with berries and nuts (4 to 6 grams of protein per 2 tablespoons of almonds or walnuts). You can also refuel on a ½ cup of quinoa with berries and hemp seeds (10 grams of protein per 2 tablespoons). Try to drink ice water, which triggers your body to burn more calories as it brings your body temperature back to normal. Also, add green or oolong tea to your diet. Both are low in caffeine and oolong contains polyphenols that help block fat-building enzymes. She combines her deep understanding of human development with her passion for nutrition, health and overall wellness. Ronit uses smart and practical lifestyle coaching methods to guide her clients in discovering which approach works best for them and their children and families. For coaching and speaking engagements, smart recipes, and healthy tips visit her website.
