How to boost your metabolism at any age
Your metabolic rate is the rate at which your body burns calories to keep you alive and functioning. It is a generally accepted belief that with age, your resting metabolism slows down, especially after 40 years. And if you’re a postmenopausal woman, your metabolism slows down even more.
Contrary to conventional wisdom, the article does not cite any real difference between resting metabolic rates of men and women, even for postmenopausal women, when controlling for other influences.
Now you might be wondering why you feel like your metabolism has slowed down.
The answer is less a question of age than of lifestyle. Although your basal resting metabolic rate did not change between the ages of 20 and 60, the factors involved in increasing other aspects of your metabolism – when you are not resting – have likely changed, decreasing your ability to metabolize fat, maximize calorie burning from exercise, increase muscle mass burning for energy, and get quality rest to enable metabolic processes.
Don’t worry, this isn’t bad news. What it really means is that you have the power to make changes that will boost your metabolism, regardless of your age.
Read on to discover four scientific ways to increase your metabolism.
Important Note: Consult your physician before starting any new exercise program.
Be active throughout the day
âBeing sedentary most of the day significantly reduces fat metabolism,â said Edward Coyle, professor of kinesiology and health education at the University of Texas at Austin.
Fat metabolism refers to the type of fuel you burn during resting metabolism.
Do the right kinds of exercises
High intensity interval training (HIIT) and strength training have both been shown to have statistically significant impacts on your metabolism.
To maximize your metabolic acceleration through exercise, you should mix up your weekly workout schedule to include both strength training sessions and HIIT workouts. With that said, it is important to note that to get the most out of any type of exercise program, you should also break long periods of sedentary lifestyle during the day with short periods of activity, as mentioned above.
Doing an hour-long workout would normally increase your fat metabolism, Coyle said. But if you’ve been inactive all day, it won’t be as effective because of what he called “resistance to exercise.”
This is why it is crucial to engage in bursts of activity throughout the day in addition to doing longer workouts.
Fuel your body with protein and water
Digesting food actually increases your metabolism for a few hours because it takes caloric energy to process the nutrients you eat. This is called the thermal effect of food (TEF).
Eating protein is also essential for building and repairing muscle, which as noted above boosts your metabolism. Plus, ingesting protein helps you avoid muscle loss and the resulting decrease in metabolism that can accompany dieting.
This equates to a 3-ounce chicken breast (24 grams of protein), a 7-ounce container of 2% Greek yogurt (20 grams), or a spoonful of whey or vegetable protein powder (grams of protein vary depending on the brand) .
Get the rest you need
Sleep is crucial for the recovery and restoration of all processes in your body.
Research indicates that the rate of your metabolism, especially fat metabolism, is largely in your hands. It’s up to you to make lifestyle changes that will boost your metabolism and your overall health and well-being.