You probably don’t need a doctor to tell you that your metabolism slows down with age. The average woman gains 1 ½ pounds a year during her adult life amounting to almost 40 bounds by her 50s. But there are ways for anyone to build their metabolism back up. By doing these things you can help speed up your metabolism.
Cut Calories: Losing weight involves cutting calories, but limiting your calorie intake can hurt you. When you eat less than you need for basic functioning your body throws the brakes on your metabolism. When that happens, your body will start breaking down calorie-burning muscle tissue for energy. The key is to eat just enough so you’re not hungry.
Enjoy A Hearty Breakfast: They say breakfast is the most important meal of the day. Eating breakfast jump-starts your metabolism and keeps energy high all day. A 2012 study suggests that high-caffeine intake is associated with weight loss through thermogenesis, which is the way your body maintains heat and fat oxidation. Your morning java can rev your metabolism 5%-8%, about 98-174 calories a day.
Work More Fiber In Your Diet: Adding fiber-rich foods like vegetables, fruits, whole grains and beans will make you feel fuller longer and keep cravings for unhealthy foods at bay. Woman should aim to get 21-25 grams of fiber a day and men 30-38 grams. Making sure you’re getting a good balance of protein, fiber and fat will keep your hormone levels in check and help prevent you from gaining belly fat.
Stay Hydrated: A 2012 study showed drinking water can help promote weight loss by lowering calories intake and altering metabolism. Drinking water can help promote lipolysis which is the break down of fats and other lipids.
Add HITT: High-intensity interval training is proven to be effective at burning belly fat and boosting your metabolism. HIIT resets your metabolism at a higher rate, so your burn more calories even after you work out.
Strength Training: Strength training can help build lean muscle mass. According to a study in the Journal of Applied Physiology, strength training increases your resting metabolic rate, so you will burn more calories when you’re not working out.
Ramp Up Your Protein: Protein is necessary for your body to lean muscle. Just like fiber, protein keeps you satiated for a long period of time and curbs cravings.
More Vitamin D: Vitamin D is essential for preserving metabolic-revving muscle tissue. Researchers estimate that 4% of Americans over age 50 take in enough Vitamin D through their diet. You can get 90% of your recommended daily value through salmon, tuna, shrimp, cereal and eggs.
Limiting Alcohol: When you drink you burn less fat. One of the biggest mistakes people make when drinking is portion size. Sticking to low-calorie alcoholic drinks and looking at serving size can help you avoid those empty calories.
More Calcium: Evidence has suggested that calcium deficiency can slow metabolism. Consuming calcium through dairy foods may also reduce fat absorption.
Stay Active: Regular daily activity is essential for a healthy metabolism. You can add up to an extra 350 calories burned a day by just doing small movements each day.
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