Growing older is a gift – an experience that we all look forward to cherishing. However, with aging comes different concerns- softer bones, saggy skin, wrinkles, and a slower metabolism.
If you find it challenging to shed weight as you grow older despite leading a healthier lifestyle, it’s not your fault.
It happens to the best of us, and it is Mother Nature’s way of giving your body kudos for the decades of work it has put in.
The root cause of near-impossible weight loss for those who are slightly older is – slow metabolism.
Our bodies perform different functions daily to keep us hale and hearty. One such is “metabolism.” The metabolism process breaks down the food we eat into fuel/energy.
Your body can either have a slow or fast metabolism, depending on different factors, e.g. physiology, age, sex, and physical activity.
If your body’s metabolism is high, you’ll burn calories faster. And this means quick weight loss. In the same vein, if your metabolism is declining, your body will shed weight slower, leading to weight gain over time.
As you age, your metabolism declines naturally, and that’s why you’ll notice that people accumulate weight in their later years.
With increased weight gain comes the accumulation of fat and adipose tissue, which might predispose an individual to different morbidities such as heart diseases, diabetes, bone problems, autoimmune disorders, and even cancers.
It is pivotal to enhance your metabolism, to prevent such health concerns. Speeding your metabolism will prevent diseases and make you feel healthy and happy.
Losing weight may seem like an impossible tasks as you approach middle-age. Thankfully, these natural tips will keep you in tip-top shape.
If you’re looking to lose more weight, you should up your protein intake. Protein has a high fat-burning effect compared to other food sources. Also, consuming a protein-rich diet makes you feel fuller faster; hence, you consume fewer calories.
When you eat a high-protein diet daily, your body burns approximately 100 calories more than when you consume a low-protein meal.
Add to that; protein is the lifeblood of muscles. A higher muscle mass is directly linked to a fast metabolism.
Common protein food sources are lentils, soy, yellow corn, potatoes, oats, quinoa, tofu, etc.
For your diet to be adequate, it has to contain enough minerals. But if you want to lose weight, you’ll have to go the extra mile with your mineral intake.
Mineral-dense meals rev up your metabolism. The body needs macronutrients for different functions. They include calcium, potassium, sodium, and magnesium. Calcium curbs obesity, while magnesium is essential for speeding up metabolism and producing energy.
On the other hand, microminerals such as iodine, iron, and selenium play crucial roles in metabolism.
Selenium maintains the function of thyroid hormones which boost metabolism.
Iron speeds up metabolism by increasing the rate of oxygen to the blood cells, while copper reduces cholesterol and converts lipids to energy.
Good food sources of minerals are nuts, berries, cocoa, beans, and yogurt.
One of the best ways to augment your metabolism and build muscle is to get physically active. The more your body accumulates more muscle, the more calories you expend.
Examples of fitness routines you can incorporate into your daily activities are lunges, planks, jumping jacks, brisk walking, and pilates.
Work at your pace and build your endurance over time.
Do you find it hard to get some quality sleep? You’re not alone. Research says 1 in every 3 Americans does not sleep well.
Sleep is essential for all bodily functions – metabolism inclusive. To keep your body in fat-melting mode, you have to get enough shut-eye.
When you’re lacking enough sleep, your body overcompensates for the tiredness by making you overeat or skip your exercises.
Also, sleep (or lack of it) can affect your stress hormone cortisol, which is directly linked to obesity.
Get 7-9 hours of sleep daily, and watch your metabolism improve.
If you want to balance your sleep cycle, you’ll have to make lifestyle changes such as planning a bedtime ritual, e.g. soaking in a tub, playing soft music, turning off all gadgets at night, keeping all forms of work and busy activities from your bedroom, and keeping your room dark and quiet.
We’ll no longer sugar-coat a silent killer of metabolism – sugar.
While sugar may “give us energy,” it takes it back in 5 folds, and this reflects in how our metabolism slows down after we consume sugar.
Sugar contains empty calories that make us sluggish and pile up weight in the long run.
Replace sugary drinks, ice cream, and sodas with nutrient-dense beverages or water.
Water controls appetite and keeps your system clean. To support your metabolism on days when it needs a little boost, throw in some fresh herbs and fruits into your water to make “detox water.”
Mint leaves, ginger, cucumbers, and water make an excellent energy-boosting drink.
If you want to take things up a notch, add herbal teas such as black or green tea to your metabolism-boosting arsenal.
Skipping breakfasts has become a new norm. One in every four Americans forego their morning meals – and this is not without its repercussions.
You see, your breakfast should be your Good Mood Food. So, never skip it.
When you eat a little in the mornings, your body demands more fuel later in the day. And that’s why you notice hunger pangs and cravings for sweets for the rest of your day.
Your metabolism is at its highest in the mornings, so you need to honor your body at this time.
To keep healthy and ignite your body, indulge in a healthful breakfast that has a balance of proteins, healthy carbs and fat, fiber, minerals and vitamins.
Want to pump up your metabolism? Try more and more fiber. Not only do fiber-rich foods give a feeling of satiety, but they also increase your energy levels.
Fiber relieves constipation, staves off bad cholesterol, prevent diabetes and maintains weight.
Fill your plates with enough high-fiber foods such as pears, apples, Raspberry, bananas, carrots, beets, and broccoli.
You can improve and enjoy your quality of life well into your later years if you adopt healthy lifestyle practices.