Boost Your Metabolism and Maintain a Healthy Weight with These 3 Simple Steps
It's a common belief that metabolism naturally slows down as we age, leading many people to believe that weight gain is inevitable as we get older. However, recent studies have shown that this may not be the case. In fact, a review published in the American Journal of Clinical Nutrition in 2015 found that resting metabolic rate (RMR) begins to decline around the age of 20, but the decline is relatively small until the age of 60 or older. This means that there are steps we can take to improve our metabolism and maintain a healthy weight throughout our lives. That also means that we can’t blame our slowing metabolism on our aging bodies. But, there is good news, there are things you can do to help.
Here are three simple steps that can help boost your metabolism:
Exercise regularly: Regular physical activity has been shown to boost metabolism and improve weight management. Start with walking. Yes, I said walk. Go for a 20 minute walk each day. Not only will you help your increase your metabolism but it will help your mental well being as well. Next, Aim for at least 150 minutes of moderate intensity exercise or 75 minutes of vigorous intensity exercise per week. In addition to traditional cardio, strength training is also a great option for increasing metabolism. When you engage in strength training, your body builds and repairs muscle tissue, which requires energy. This means that your metabolism increases as your body works to rebuild and strengthen muscle tissue. Aim for at least two strength training sessions per week to help support a healthy metabolism.
Eat a balanced diet: A diet that is rich in whole, unprocessed foods and contains a variety of nutrients can help support a healthy metabolism. This includes plenty of fruits, vegetables, whole grains, and lean proteins.
Get enough sleep: Lack of sleep has been linked to a slower metabolism and increased risk of weight gain. Aim for 7-9 hours of quality sleep per night to help support a healthy metabolism. If you haven’t checked out my earlier write up on women needing more sleep than men, check that out next here.
By incorporating these steps into your routine, you can help improve your metabolism and maintain a healthy weight throughout your life. It's important to remember that everyone is different, so it's important to work with a healthcare professional or a registered dietitian to determine the best approach for your individual needs.