It's not as easy to lose weight once you hit middle age as it was when you were younger. One reason is because your metabolism begins to slow down as you grow older. In fact, according to Madelyn H. Fernstrom, director of the Weight Management Center at the University Of Pittsburgh Medical Center, a person's metabolism slows down by about five percent every 10 years. By the time you reach your mid 40s, your body burns about 200 fewer calories a day. Fortunately, there are things you can do to help increase your metabolism, even after age 40.
Step 1
Do aerobic exercise three to five times each week to improve cardiovascular fitness. Aerobic exercise increases your metabolism during exercise and for a while afterward. Walking, jogging, swimming and dancing are examples of beneficial aerobic exercise.
Step 2
Perform strength-training exercises for at least 60 minutes every week. Try to work out on three different days. This type of resistance exercise helps you build and maintain more muscle mass, which in turn increases your metabolism. If you are not into lifting weights, consider using resistance bands to build strong muscles.
Step 3
Reduce your caloric intake by about 200 calories each day. While your body requires fewer calories as you age, do not eat fewer than 1,200 calories a day. Eat smaller portions at each meal and try not to snack on junk food in between meals and you will be able to reduce the number of calories you consume more easily than you think.
Step 4
Make it a habit to eat three meals each day or several small meals throughout the day. Skipping meals is never a good idea when your metabolism is already slower than it used to be. When you skip meals on a regular basis. your body thinks that you are starving and your metabolism slows down as a result.
Step 5
Drop extra pounds and maintain your ideal weight by making healthy eating choices. Don't blame weight gain entirely on your metabolism. Eat a healthy diet low in fat and sugar. Include more whole grain foods, poultry, fish, lean meats and a variety of fruits and vegetables in your daily diet.
Step 6
Get enough sleep each night. Sleep deprivation can cause you to overeat during the day. When you don't get enough sleep, your metabolism can suffer. The body produces less leptin, a hormone that suppresses appetite by telling your brain that your body has had enough to eat. Try to go to bed for about eight hours every night.
Tips and Warnings
- Talk to your doctor first before making any changes to your activity level or diet.
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