You’ve probably been told that as you age, you can’t eat like your younger self. That’s because your metabolism tends to slow with age, making it easier to add a few extra pounds and harder to lose them. A few reasons for this include muscle loss, being less active and fat accumulation. As you age, you have lower muscle mass and higher amounts of fat depend upon your level of physical activity. When you are less active, you lose muscle mass and gain fat, which burns calories more slowly than muscle. However, there is a misconception that people gain weight with the age as their metabolism slows down since your metabolism is more directly related to your level of activity throughout your life.
Factors Which Increase Metabolism
Everyone wants to live healthy life and love to eat anything when they get old. Although the metabolism typically slows down with age, there are many things you can do fight this. Here are the ways you can combat the effects of aging on your metabolism.
Resistance training, or weight lifting, is great for preventing a slowing metabolism. It offers the benefits of exercise while preserving muscle mass. The more muscle we have on our body the more calories we will burn in a given day. One pound of muscle can burn between 30-50 calories. So bottom line strength training can help improve your metabolism greatly.
Plenty of Sleep:
Research shows a lack of sleep can slow down your metabolism. Fortunately, a good night’s rest can reverse this effect. One study found that 4 hours of sleep reduced metabolism by 2.6% compared to 10 hours of sleep. Fortunately, a night of long sleep (12 hours) helped restore metabolism. If you struggle to fall asleep, try unplugging from technology at least one hour before bed. Alternatively, try a sleep supplements with doctor's advice.
Eat Rich Protein Foods:
Eating more protein can help fight a slowing metabolism. That’s because your body burns more calories while consuming, digesting and absorbing protein-rich foods. This is known as the thermic effect of food. Protein-rich foods have a higher TEF than fat-rich foods. In fact, studies have shown that consuming 25–30% of your calories from protein can boost your metabolism by up to 80–100 calories per day, compared to lower protein diets.
Take Green Tea:
Green tea can increase your metabolism by 4–5%. This is because green tea contains caffeine and plant compounds, which have been shown to increase your resting metabolism. Green tea can increase fat burning and help you lose weight. A study in 10 healthy men found that drinking green tea three times daily increased their metabolism by 4% over 24 hours.
If you have good genes but don’t exercise or eat right, there’s still the risk that you could see that decline earlier. So, The best thing to do is to remain physically active, maintain muscle mass, and have a good diet. If you do those things, that progressive decline will be slower.