Everyone longs for a fast metabolism that fights our flab, propels our brain and encourages movement for the day. Unfortunately, this is one of those things that just insists on getting more and more elusive as we age. Of course, no one really means to lose their metabolic edge. However, life happens, and our metabolism drops off a little more every ten years, meaning this only becomes more difficult to eat the same foods in the same portions. A slower metabolism is inevitable, but we can still make a few everyday choices that can help us preserve our metabolism as much as we can. The key is to stay focused and be mindful of how much of an impact our choices can have not just on how we look, but also on how we think and feel. Whatever be the age, it is never too late to start making some healthier changes that can have a remarkable impact on your metabolism.
Dietary Changes
1. Clean Up Your Diet
By this, we don’t just mean a healthy diet, but one that essentially leaves out processed foods. Look at the labels the next time you are at the store. If it has more than five ingredients, chances are that these are bad for your body and will slow down your metabolism.
Instead, focus on eating more real food like fresh vegetables, fruits, legumes, seeds, nuts, and whole grains. Your digestive system immediately recognizes these foods and goes through much less of an effort to process these into essential nutrients for your body. Thus, by making a conscious choice to eat clean and healthy every day, you reduce the load on your digestive system and in that process, your metabolism improves significantly.
2. Up Your Intake Of Dietary Protein And Fiber
Fiber and proteins take longer to be broken down. Hence eating a fiber and protein-rich diet will stimulate your metabolism to work harder, resulting in the burning of more calories. It is important to remember, however, that real sources of fiber and protein will make all the difference, instead of artificial supplements or unhealthy options like red meat. Opt for cleaner sources of protein which also pack a punch of natural fiber, such as pumpkin or hemp seeds, lentils, oats, almonds, beans, spinach, and broccoli.
3. Drink More Water
Water doesn’t just prevent you from getting thirsty but also stops your body from slowing down. A certain quantity of water is essential for your body to function well every day. If you don’t give your body the amount that is required, it will eventually slow down, just as it does when you don’t eat well or skip meals on a certain day. Make it a habit of drinking at least one glass of water first thing in the morning, and try and drink up to 48 ounces each day. Remember, if you’re going to be more active, you will need to drink up a little more. You can also stay hydrated by drinking plenty of smoothies and herbal tea. If you’re a coffee lover, opt for decafs.
4. Eat Regularly, But Listen To Your Hunger Pangs As Well
You may think that skipping meals will let you take in fewer calories, hence result in weight loss, but you couldn’t be more wrong. When you skip meals, you are indirectly inducing your body to go into “starvation mode”. Your body is not sure when it’s going to get enough material to run itself on, so it will desperately try to hold on to whatever little calories it has by slowing itself down and burning less from the food you’re eating. This way, you will only end up with a much slower metabolism.
Eat small, eat regularly, and eat at fixed times. This will help regulate your body’s metabolic clock, which will then start sending you hunger signals at those fixed times every day. This is a good thing for your body and your health so listen to those signals and eat up! This doesn’t just mean when you’re hungry but also stopping yourself from over-eating when you’re satisfied.
Lifestyle Changes
Keeping your metabolism in top shape even when you’re at your prime is not just about eating the right foods; it’s a complete lifestyle makeover. Here are a few ways you can clean up your daily routine to boost your metabolism as you age.
5. Exercise Smart
It’s a no-brainer; exercising always helps improve your metabolism, no matter what age you’re at. However, it is important to be mindful of the kinds of exercise you choose and when and how often you do them. Your metabolism needs variety for it to stay stimulated. You will notice that the more you do a certain kind of exercise every day, you will feel it easier to complete your routine. This is because your metabolism is able to adapt itself to the amount of stress you’re putting it through, and over time, the impact of that particular exercise will be lost. By introducing some variety into your workout routine, you give your metabolism different activity and stress levels so it can push itself to achieve new challenges.
Also, giving your metabolism a healthy combination of high and low-stress forms of activity will help prevent a metabolic or adrenal burnout, thus lowering the risks of hormonal decline.
Mix up your high-powered workout with a few low-key exercises like walking, yoga, weight-lifting, and stretching. These will help reduce the stress hormone called cortisol, which can cause a metabolic burnout if it stays chronically high for far too long.
6. Pump More Iron, Preferably In The Mornings
In continuation to our previous point, weight training is a good way to help you build more muscle. Working your muscles will burn more calories than burning fat – which means this will help improve your metabolism and increase your fat-burning potential.
Lifting weights first thing in the morning will boost your metabolism and keep it running efficiently throughout the day.
7. Sleep Well
Being active is a good way to burn calories, but for that you need energy. Hence, don’t skimp on your sleep. High-quality shut-eye helps regulate your blood sugar levels and keeps your metabolism in check. The more sleep-deprived you are, the more resilience you will lose to perform your functions for the next day. This means your body will produce an excess of stress hormones like cortisol which will not just shift the hormonal balance but will also make you put on more weight.
Try and get yourself to sleep well on time so that you can wake up early to start your day, and don’t forget the good old recommendations of getting 8 hours of sleep every day!
Check Your Thyroid
If you continue to experience weight gain in spite of making healthy dietary and lifestyle choices, it might be time for a thyroid checkup. Your thyroid’s functions intimately impact your basal metabolic rate so it can maintain cellular health. A sluggish metabolism is usually the result of an under-active thyroid and needs to be addressed immediately, so it’s best to get it checked from time to time.
Additionally, you can take care of your thyroid by eating a healthy, plant-based diet. These contain some powerful nutrients that will stimulate your thyroid and boost your metabolism.
Take care of your metabolism. It goes far beyond just helping you lose weight and looking good; it’s more about making sure your body has enough energy to keep itself functional so you can enjoy a long, healthy and happy life for years to come.
