As the body begins to age, the metabolism slows down. There can be medical reasons for this happening, such as hormonal changes or thyroid dysfunction. Always check with your physician to gain an understanding and support for the health journey you are beginning. Most experts say to forget the entire line of products on the market that promise quick weight loss; they just don't tend to work for the long term.
Step 1
Decide how much weight you want or need to lose. Start with adjusting the calorie intake. Keeping a food journal will help you see where extra calories are coming into your diet.
Step 2
Start eating a good breakfast to start your day and rev up the body to burn calories throughout the day. Crash dieting does not work. Keep eating every three to four hours. This will also help the body to keep burning calories. Eat more fiber and lean protein, which has shown to also rev up the metabolism, especially after you hit 40. Add in more vegetables and fruits. Take out the desserts.
Step 3
Calculate your BMR, which stands for Basal Metabolic Rate. BMR is responsible for about 60 to 70 percent of the total calories burned just to sustain life. By cutting back on calorie intake and adding more daily activity, you will help increase your metabolism.
Step 4
Start increasing your activity levels. Purchase a pedometer to wear. This will give you an idea how many steps you take in a day. When going to the mall, start parking as far out as you are able and enjoy the extra walk in. Increase the intensity, length and frequently of your workouts. If you only exercise for 20 minutes, increase that time by 10 minutes. If you only make time to exercise three days a week, increase that to four or five days a week. By taking little steps, you will begin to see a difference in a short time. Purchase a gym membership or gym equipment for your home if that would be more convenient for you.
Step 5
Add weight training to your workout. Studies show that, with age, the body loses muscle mass. Most people feel they could not possibly lift weights, but it is a great way to give your metabolism another boost.
Things You'll Need
- Pedometer
- Journal or notebook
- Gym membership or gym equipment, optional
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