According to scientists, our metabolic rate decreases by 2% every decade after the age of 20. We also tend to move less as we get older. Slow metabolism, poor physical activity, and unhealthy eating habits can lead to weight gain and health problems in middle-aged people.
See what steps you can take to increase your metabolism and keep your weight under control. We all know that exercising and following a diet is necessary to control weight.
But few of us remember that boosting metabolism is crucial to maintaining health and keeping the body in good shape, as slow metabolism can be a sign of major health problems and ruin our efforts to keep fit.
We present 7 strategies that can help you improve your metabolism and prevent weight gain.
How To Avoid Gaining Weight With Age
7. Visit A Doctor
Weight gain in middle age may be related to health problems such as thyroid or adrenal disorder. Thyroid gland disorder, in particular, causes a decrease in basal metabolic rate, leading to weight gain.
If you want to stay healthy and keep your metabolism working properly, visit your endocrinologist or family doctor once a year and test your endocrine system.
6. Stick To Your Daily Routine
Studies have shown that lack of sleep can be related to high food intake and, consequently, weight gain. If you don’t get enough sleep, your body needs extra energy to wake up over time and feel hungry. As a result, you eat more than you need to and gain weight.
Make sure you don’t skip breakfast. It is the most important meal of the day, as it awakens your metabolism and keeps it active throughout the day.
Choose a breakfast rich in vitamins and fiber, such as oatmeal with nuts and fruit, or an omelet with vegetables and herbs. Do this and you can be sure that you start your day right.
5. Be Active!
With the development of technology so fast, we tend to move less. More and more people are choosing part-time jobs or working from home, which means that we often neglect those 15-20 minute daily walks we used to do.
Cellulite on the arm and back, also known as “love handles” and “muffin lids,” is very difficult to get rid of, but it’s a price we pay for a sedentary lifestyle.
Add daily walks to your routine and find time to exercise at least 3 times a week to keep your body in good shape, stay healthy, and decrease the risk of developing more fat deposits.
4. Improve Your Workouts
If you exercise but find that your exercises have become less effective, try high-intensity interval training or HIIT. This workout strategy alternates short periods of intense exercise with less intense periods of recovery.
Research has shown that even 15 minutes of HIIT can be more effective than a conventional one-hour training session. HIIT will help you burn more calories during training and will continue to be effective even 24 hours later.
If you exercise with 1.5kg weights, try using 2.5kg weights and you will see that you can get better results in a shorter period. HIIT programs may be different, but as a general rule they all last less than 30 minutes.
So now, saying you don’t have enough time to exercise is no longer an excuse.
3. Drink Enough Water
It’s a well-known fact that drinking water before a meal can fill you up and make you eat less, but few of us know that water can also speed up metabolism.
Research has shown that drinking 0.5 liters of water can increase metabolism by up to 25% for one hour. You can boost this calorie burning effect by drinking cold water and having your body use additional energy to heat the water to body temperature.
2. Avoid Products That Slow Down The Metabolism
There are several products that you must reduce if you do not want to gain weight. White bread and white pasta are made from processed white flour that is stripped of all fibers and antioxidants, which slow down digestion.
Your body uses fewer calories to digest foods made from white flour, so it’s a good idea to replace them with whole products.
You should also avoid soft drinks and snacks that contain high-fructose corn syrup (HFCS). Manufacturers often use this sweetener because it is cheap. HFCS is high in calories and should be considered when purchasing another soda.
1. Eat Products That Boost Metabolism
Studies have shown that drinking 4 cups of green tea a day can reduce body weight and systolic blood pressure. Epigallocatechin gallate (EGCG), found in green tea, increases fat oxidation, and increases energy expenditure by approximately 4%.
Fish and spicy peppers are among other products that will help you burn fat. The omega-3 fatty acids that are only found in fatty fish can reduce hunger and appetite, while the capsaicin found in hot peppers such as bell peppers, habaneros, and jalapeños makes the body to produce more heat and burn more calories.
Which of these strategies would you like to try? If you know of other ways to improve metabolism, feel free to share them in the comments!