It’s often noted that with age comes wisdom, what’s not said is that it is also accompanied by the slowing down of your metabolism. Why is this important to note? Because the older we get, the harder it becomes to maintain the energy we had in our more youthful years. Metabolism plays an important role in this because it is the chemical process that helps our body’s ability to burn calories for fuel—and our ability to maintain a healthy weight.
Maintaining a healthy weight is what gives us the capability to fight against certain illness and diseases—particularly those that come with aging. Proper nutrition is the key to ensuring that your metabolism doesn’t decrease; however, there are also other important factors that can help improve your body’s metabolism rate. According to an article written by Sue Mosebar for BioTrust, these are the top five changes you can start making today to kick your metabolism into optimum drive.
Weight lifting and resistance training is one of the most effective ways to boost your metabolism, while gaining muscle, toning your body, and increasing your daily energy. For women, strength training can be intimidating at first, but don’t be afraid to stat light—and if you want, stay light. The results will inevitably speak for themselves. Muscle mass is proven to help burn more calories—even during the time when you’re not actively training.
Between the hours spent working at a computer and relaxing at home, it’s easy to neglect how much time we actually spend sitting. Being sedentary is one of the key factors in unwanted and unhealthy weight gain as it aids in the slowing down of your metabolism. Try alternating between sitting and standing at your desk while you work. Use the stairs whenever possible, and go for short walks during the day—either during lunch or in the evening after dinner. Implementing more activity into your day, even in small short periods, can do wonders for your metabolism.
High Intensity Interval Training, or HIIT is a combination of high and low impact cardio performed in short alternating intervals, such as running at top speed followed by a slow walk. You can do this either at the gym or at home. By doing 15 to 20 minutes of intervals you can boost your metabolism and burn calories while still feeling energetic.
Stay Thirsty, Friends
Coffee and tea can help stimulate metabolism by up to 11%, depending on which drink you choose, tea is about 4%–and can last an entire day. But water remains the most important metabolism-boosting drink, as it can increase your metabolic rate by 30% within 10 minutes. Water will also help keep you full and help to avoid unnecessary calories.
Curb the Calories
Cutting calories doesn’t always mean eating less; often, it means eating healthier, nutrient-balanced meals. What you really need to understand is that it is important that your food intake match your level of activity. Not eating enough food will slow your metabolic rate to adjust for the lowered calories, and will stop your weight-loss progress; while also causing you to lose muscle. The key is to make sure you’re eating enough to meet your caloric needs, but not too much to exceed them.
Always keep in mind that just because your metabolism is prone to decline as you age, you have the ability to reverse it with a little extra effort and a few daily changes. In fact, you may even find that by working to improve your metabolism can also help improve your entire lifestyle. And remember, your body, mind, and spirit are all connected—cultivating the health of your body will lead to cultivating the health of your mind and spirit as well.