Missing the days when you could eat an entire pizza and bounce back to your average weight without trying too hard? As you get older, you will notice that it does not work that way anymore. We understand that metabolism decreases with age, but few make the necessary adjustments.
Our Basal Metabolic Rate (BMR) is the amount of energy we spend at rest. That’s the amount of calories we just spend because of the output and that’s more than half of our daily energy expenditure. That makes it the biggest part of our metabolism. Although we can not avoid the decrease in age-related metabolism, we can influence the rate at which it occurs. Follow these 10 tips to help maintain the basal metabolism as you get older.
Insufficient exercise results in a reduction of 5 pounds or more in muscle mass each year. Cardio alleviates this by burning calories and helping you stay active. Walking, jogging, cycling, etc. for 30 minutes are simple ways to facilitate other physical activities. Gradually increasing the intensity in small intervals improves your endurance and stamina for future activities. Click here for more easy cardio exercises.
To engage in training in strength
Studies indicate that boosting your lean muscle mass is one of the most helpful ways to improve your metabolism. Unlike cardiovascular training, weight and weight training force the muscle to lose visceral fat (located between your organs). High Intensity Interval Training allows you to burn double or triple the amount of calories per minute that cardio. The best part is that strength training helps you keep burning calories even after the end of your workout.
Eating More Protein
An additional step depending on your level of physical activity is to increase your protein intake. Older people are more likely to develop sarcopenic obesity where they lose lean muscle mass and gain more fat. Protein responds to this by helping muscle growth and repair at the cellular level.
Another key component of muscle building and repair is sleep. Most people do not get the recommended 7 to 8 hours of sleep. Chronic sleep deprivation can promote fat storage and hinder your ability to lose fat later. This affects your metabolism because fat is not metabolically active like muscle. The only time you should not sleep is right after a meal because it takes time to digest.
Another easy way to maintain your BMR is to just drink water, especially the first thing in the morning. Not only is cold water refreshing, but it also helps burn fat. The infusion of water with fresh fruit and / or herbs keeps the flavor interesting and more enjoyable.
Cortisol, the infamous stress hormone, increases metabolism so that moderate stress can be beneficial. But excessive or chronic stress hurts your health and your basic metabolism. Too much cortisol will increase your feeling of hunger and potentially suppress the satiety center. Together, this hinders your metabolism regardless of age. Meditation helps you refocus your attention to control stress before it controls you.
Stopping the regimes in fashion
The only diet that people should be involved in is healthy eating, which is a way of life, not a temporary solution. Fad diets are tempting ways in the short term to lose weight that can damage your metabolism, no matter if you have managed to lose a few pounds or not. An essential part of maintaining your metabolism is to lose weight in general. The use of scale to measure progress is a flawed part of fad diets because the number on the scale does not differentiate the amount of muscle fat.
Decrease in caloric intake
The older you get, the harder it is to balance the actual caloric needs without excessive consumption. Eating in bulk can lead to overeating, which increases fat storage. Older people tend to consume less because their energy needs are lower. However, the more active you are, the more calories you eat while staying healthy.
Although this advice may seem contradictory to the decrease in caloric intake, the essential is to eat smaller but more frequent meals. It is recommended to eat every 3-4 hours to give your body just enough food to digest it.
Reports each calorie
Eating fewer calories does not mean you have to sacrifice a lot. It simply means that you should be wiser about what you choose to feed your body. Negative metabolic changes are easily affected by poor eating habits such as eating too little or too much. Excessive consumption of a nutrient does not necessarily make it better. The best thing to do is just be aware of what you are eating making sure that only nutritious and dense foods are part of your meals.