Increasing your metabolism is beneficial, but is dependent on a lot of factors. Naturally, some people are born with a quick metabolism. For instance, men burn more calories than women, even when they are sleeping. However, most people’s metabolism begins to decline steadily after the age of 50, according to research. Although you cannot change your age, genetics, gender, and other things, there are other things you can do to boost your metabolism. Here are 9 Ways To Maintain Your Metabolism As You Age for consideration.
Affiliate Content: This is NOT medical advice
Examine your thyroid
Your thyroid gland secretes hormones that promote a healthy metabolism. If your thyroid is underactive (a condition known as hypothyroidism), your metabolism will be slow, inhibiting weight loss. If you have been eating properly and exercising but are still gaining weight, a simple test can check your thyroid levels to discover if hypothyroidism is to blame.
Increase your protein consumption
Another way to enhance your metabolism is to consume protein with each meal. This is due to a phenomenon known as the Thermal Effect of Food (TEF), which is defined as the amount of energy required to digest certain diets. Protein has a greater TEF than carbohydrates and fat, which means your body burns more calories when you eat protein than carbohydrates and fat. Protein also has the added benefit of keeping you fuller for longer. According to one study, persons who ate at least 30% protein consumed 400 fewer calories per day than those who ate less protein.
Increase your standing time
A sedentary or inactive lifestyle can be detrimental to your well-being. It increases the risk of obesity, has an effect on bone and muscle growth, and has an effect on your metabolism. Take pauses to stand or walk if you sit all day at work or home. One research comparing data from the United States, Asia, and Southeast discovered that standing or walking every 30 minutes improved metabolic health in older persons.
Build muscle
Metabolism is frequently measured as your Basal Metabolic Rate (BMR), which is the total number of calories your body expends at rest to keep your body working. Because muscle consumes more energy than fat, they will give your body a higher BMR, allowing your body to burn more calories while you rest. It can also help you burn additional fat stored in your body, which is beneficial if you are attempting to lose or maintain your weight. Learning about bodyweight evaluation can help you reach training and workout goals. Age shouldn’t stop you from achieving this; building muscle after 50 is possible with the right strategies.
Drink more water
Your body needs water to metabolize calories. Adults and older people who drank eigth or more cups of water per day burned more calories than those who drank four, according to one research. Therefore, make it a point to drink a cup of water or another unsweetened beverage before each meal and snack to keep hydrated. In addition, instead of pretzels or chips, snack on fruits and vegetables which are naturally high in water.
Avoid extreme diets
Numerous dietary fads promise to increase your metabolism and help you lose weight. Consider metabolism-boosting promises with caution, as they are not always supported by evidence. Crash diets based on tight food limitations might deprive your body of the nutrients it needs. Studies have shown that, the effects of these diets do not stay most of the time. Eat a range of foods that give enough calories as well as important vitamins and minerals.
Drinking Coffee is Just One of the Nine Ways To Maintain Your Metabolism As You Age
Caffeine has been found in studies to cause the release of neurotransmitters such as epinephrine, which helps control how your body processes fat. This impact, however, may vary depending on a number of conditions. One study found that individuals with a sedentary lifestyle who drank coffee were able to burn more calories compared to trained athletes. Caffeine also has a slight appetite suppression effect, which might help you avoid overeating.
Learn to reduce stress and stressful activities
When you are stressed, your body produces cortisol, the stress hormone. Cortisol initiates the fight or flight reaction in your body, physically preparing it to meet a perceived threat. Blood flow and energy expenditure are diverted from digestion and metabolism and directed toward muscles and the brain. This decreases your metabolic rate, and if the stress continues, it can have long-term consequences.
Drink some green tea
Green tea helps with metabolism in two ways. To begin, green tea, like coffee, includes caffeine, which promotes fat burning and acts as a modest appetite suppressor. Second, green tea includes a chemical known as epigallocatechin gallate, which has been proven to increase the rate of fat breakdown in the body by up to 17%. Therefore, make this beverage an important part of your diet. We hope you enjoyed this article: 9 Ways To Maintain Your Metabolism As You Age!
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