As people get older, maintaining lean muscle mass becomes more difficult. Men in particular begin losing about 1 percent of muscle each year once they hit their mid-20's. Most times, this loss of muscle mass is replaced with fat. Even if you eat no more than you did 20 years ago, once you hit your 40's, you may notice the bathroom scale inching upward. According to researchers at the University of Pittsburgh, a person's metabolism slows by 5 percent every 10 years, especially if physical activity begins to wane. As your body burns fewer calories, you could easily put on up to 10 pounds or more each year unless you take some steps.
Step 1
Combine proper nutrition with regular exercise. A 2005 study published in the journal Science shows how important even routine daily activities are to metabolism. For instance, standing burns more calories than sitting. If you sit at a desk all day at work, remind yourself to move.
Step 2
Include strength training in your exercise regimen. Lifting weights for just 20 to 30 minutes twice each week adds lean muscle and burns fat speeding up your metabolism. Keep in mind that when you no longer feel tired after a workout, it's time to change your routine.
Step 3
Eat frequently to boost metabolism. You can lose weight by cutting calories to between 1,200 and 1,500 each day. However, consuming fewer than 900 calories in a day can actually slow your metabolic rate as your body burns muscle as well as fat. Eat breakfast so that you eat fewer calories later in the day.
Step 4
Snack on walnuts later in the day when blood sugar is low. The omega-3 fatty acids help fight fat. Eat no more than ten walnuts in one day. Reduce cholesterol and save on calories by putting cinnamon instead of sugar in tea, coffee or on oatmeal.
Step 5
Develop good sleep habits. You should try to get a minimum of seven hours of sleep on most nights. When a person goes without sleep, the body releases increased levels of the stress hormone cortisol. Remember that hormones can affect metabolism. Consider, too, that when you are tired, your body needs energy so you feel hungry and will probably eat more.
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