Metabolism refers to the way in which your body uses food for energy, according to the Mayo Clinic. Increasing your metabolism can help you burn more calories and, as a result, you'll lose weight. Unfortunately, as you age, a more sedentary lifestyle, combined with poor eating habits, can lead to a slower metabolism and weight gain. While this may appear to be inevitable, there are steps you can take to increase your metabolism now and maintain it forever. A healthy program that includes dietary changes and increased physical activity can help you stay trim forever.
Step 1
Eat breakfast every day. It may seem like simple advice, but many people skip breakfast in the belief that they will lose weight. In actuality, Johns Hopkins Health Alerts explains, you need breakfast to get your metabolism going. Skipping breakfast can cause your body to interpret a lack of food to mean starvation, causing it to enter fat conservation survival mode. As a result, you will retain weight more easily, and your body will be hard-pressed to shed fat. Be sure your breakfast consists of lean proteins such as turkey bacon, whole grains such as oatmeal and fresh fruit.
Step 2
Engage in regular physical activity for at least 30 minutes a day. While the tendency for many is to abandon regular exercise when other demands are increasing, exercise is one of the best ways to stay healthy. Exercise also increases your metabolism naturally, helping you attain and maintain a healthy weight. The Mayo Clinic explains that your metabolic rate is determined in part by the composition of your body. Increasing the size of your muscles with exercise increases the demand for fuel and forces the body to increase metabolism. Physical activity can also decrease your risk of bone density loss, cardiovascular disease and diabetes, which are more prevalent with age.
Step 3
Perform strength or resistance training exercises three times a week. Exercise that pushes your muscles beyond their current limits forces them to grow to adapt to the new demands. Muscle mass is metabolically active, so your metabolism increases and remains elevated even when you are at rest. In addition, according to Johns Hopkins Health Alerts, exercises that use weight or resistance can help to decrease the loss of muscle that tends to occur with age. Use weights at your local gym or at home, or do exercises with resistance bands. Be sure to target your larger muscle groups for maximum muscle growth and metabolic increase.
Step 4
Get at least seven hours of sleep every night. According to Johns Hopkins Health Alerts, being chronically sleep-deprived often leads to unnecessary snacking in an effort to increase your energy. Additionally, inadequate amounts of sleep can increase stress and deplete your immune system, making you more vulnerable to illness. This can lead to inactivity, causing your metabolism to slow down. Avoid drinking any caffeinated beverages within three hours of going to sleep and be sure your sleeping environment is conducive to a good night's sleep. Ideally, the room should be completely dark and at a comfortable temperature. Resist the urge to watch TV just before bed because it can cause unnecessary stimulation that can disrupt sleep.
Tips and Warnings
- Speak with your doctor before making significant changes to your diet or level of activity.
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