Short answer, yes. Keep reading to learn how.
Many people will blame a slow metabolism for their weight gain, and this may be true. As we age, our metabolism slows, however, this is correlated with a decrease in muscle mass. Our metabolism is directly related to how much muscle mass we have. The lower our muscle mass, the lower our metabolism will be. So, to combat weight gain as we age, we need to work on increasing our muscle mass. This is easier said than done.
Gaining muscle mass takes time, persistence, and a long term commitment. To increase our muscle mass we must engage in strength training. 300 minutes of exercise is recommended weekly for weight loss, so dedicate half this time to strength training. Aim for 2-3 days a week engaging in strength exercises for at least an hour each day. Stimulating muscle growth requires performing weight training exercises with an amount of weight that only allows you to perform 1–20 repetitions. Examples of exercises you can perform (with or without dumbbells) include squats, lunges, push-ups, planks, bicep curls, and deadlifts.
To maintain and grow muscle we also must be mindful of our protein intake. High protein foods include chicken, fish, shellfish, turkey, extra firm tofu, eggs, yogurt, milk, cheese, beans, lentils, and quinoa.
3 ounces cooked chicken or turkey breast= 25 grams of protein
1 cup non-fat plain Greek yogurt= 21 grams of protein
1 cup of pinto beans= 16 grams of protein
6 ounces extra firm tofu= 16 grams of protein
2 eggs= 12 grams of protein
1 cup of milk= 8 grams of protein
1 cheese stick= 6 grams of protein
In general, a good protein goal to aim for is 60-80 grams daily. Your needs may be more for muscle growth and weight loss. Call us today at 908-470-2235 to book an appointment and speak with a registered dietitian to find out your individualized protein goals.
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