When your metabolism is slow you feel sluggish during the day, burn fewer calories and gain weight faster. If you have a slow metabolism, your body isn’t converting food to energy quickly enough. In some cases diet or a disease such as hyperthyroidism may put the brakes on metabolism, but age is also a factor. Around age 30 your metabolism starts to slump about 2 percent per decade as you lose muscle mass, the Johns Hopkins Health Information Network explains. Most of the muscle loss happens between ages 50 and 70. Fortunately, there are ways for you to fight muscle loss and boost your metabolism.
Instructions
Step 1
Strength train at least two times a week. Use free weights or weight machines, or do resistance exercises such as push ups and lunges. Do 10 to 12 repetitions of each exercise and work your way up to two to three sets. Rest briefly between each set. Rest from the weight training every other day to give your muscles a break.
Step 2
Do 60 minutes of cardio or aerobic exercises most days of the week. Walk, swim, bike, dance, or play a sport like tennis, squash or ultimate Frisbee to get your heart pumping and keep your metabolism churning.
Step 3
Don’t skip meals. Eat four or five small meals about three hours apart instead of three large meals.
Step 4
Eat more protein during the day. Stick to lean protein such as beans, soy, fat-free dairy products and lean meat and poultry.
Step 5
Take a multivitamin rich in vitamin B and magnesium—both of which play a key role in energy metabolism.
Step 6
Cut out sugary and salty snacks that zap your metabolism. Choose high-fiber and high-protein snacks such as fruits and vegetables, low-fat cheese and whole grain crackers.
Tips and Warnings
- If you’ve been leading a sedentary lifestyle for a while or have a health condition, visit your doctor for a checkup before starting an exercise program. Always warm up before exercise to prevent injury and avoid disrupting your fitness program. Make sure you're getting enough sleep, which influences hormonal activity in your body that affects your metabolism. (Reference 4)
- If you have a health condition such as a kidney disease, you may not be able to increase your protein intake or to take certain vitamins. Consult your doctor first. Do not take metabolism-boosting supplements without the advice of your doctor. Some of these products contain ingredients—such as bitter orange and yerba mate—that increase your heart rate in order to boost your metabolism and can cause serious health problems.
Things You'll Need
- Weights
- Weight machine
- Your body
- Bicycle
- Tennis racket
- Frisbee
- Lean meat
- Fruits
- Vegetables
- Whole grains
- Low-fat protein
- Vitamin supplement
References
- Net Doctor: Fatigue (also click on link Low Metabolism in sidebar for info on Hyperthyroidism)
- MSNBC: 7 Ways to Boost Your Metabolism
- MedlinePlus: Diet-Chronic Kidney Disease
- University of Chicago: Lack of sleep alters hormones, metabolism
- National Institute on Aging: Exercise and Physical Activity: Getting Fit For Life
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