‘How Can I Lose Weight Now That My Metabolism is Slowing Down?’ — Ask Dr. Harry Fisch

Gregg recently turned 30 and he’s noticing that his metabolism isn’t what it used to be. He’s also seeing more fat in his stomach and breast area. He runs two to three times a week and tries to stay away from sweets, but that’s not doing enough.

Do you have any diet and exercise tips to deal with a slowing metabolism?

Dr. Fisch’s Advice:

Gregg, when you say your metabolism is slowing down, let me explain what that means. Your testosterone level is decreasing. It begins decreasing around age 30 at about 1% per year.

You said you're 6-feet tall and 195 pounds? That’s not too bad. That’s actually a pretty good weight-to-height ratio. How big is your waist, though? You say it’s 34-inches, but that’s your pants size, isn’t it? Your belly hangs over your waist, so I’m guessing you could have up to a 40-inch waist. You need to buy a tape measure and measure right around your belly button. Your waist size, around your belly button, should be half your height.

You currently run about 2 to 3 times a week? Why not make it seven times a week? I’m being a little tongue-in-cheek, of course. No one is going to exercise like Michael Phelps or an NBA player. But, you should try to exercise as many days a week as you can.

Also, no eating breads, pizza, pasta, cookies, and cake. Bread is not food, it’s filler. Bread has a ton of salt. Did you know that? It’s quite amazing. It’s those foods that you don’t realize have salt in them that make you gain weight. Salt makes you drink more, of course, but it makes you eat more as well. Salt makes you hungrier. So stay away from foods and drinks with added sugar and salt.

Drink a glass of water with lemon in it every morning. When you put the lemon in it, that lemon decreases your appetite. When you’re hungry, often what’s happening is you’re actually thirsty. Try to drink 3 liters of fluid a day. In general, when you’re drinking a lot of water, you’ll feel less hungry and eat fewer calories, and that’s the biggest thing you can do to lose weight around your stomach and breasts.

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