Fast metabolism allows you not only to maintain a slim figure, but above all to maintain good health for a long time. We advise you how to speed up your metabolism when it slows down with age.
- Why does metabolism slow down with age?
- Get moving to speed up your metabolism
- What diet speeds up metabolism?
- Good sleep speeds up your metabolism. How many hours should you sleep?
Overweight and obesity are civilization problems. The World Health Organization estimates that by 2050 over 4 billion people around the world will suffer from them. Excess weight contributes to the development of many serious diseases, such as depression, atherosclerosis, joint degeneration and ischemic heart disease. As a result, they significantly shorten life expectancy. What to do to prevent this? One way is to speed up the metabolism.
Why does metabolism slow down with age?
Metabolism is a set of reactions occurring in the body that allow us to obtain energy from food and maintain basic life functions. The pace of this process depends on many different factors, including age, gender and lifestyle. After the age of forty, we begin to lose bone and muscle mass, and the level of hormones in the body (testosterone and estrogen) also decreases. All these changes reduce the metabolic rate.
The greatest slowdown in metabolism occurs after the age of 60. The decrease is 20 percent. (compared to adults in younger age groups). Is there anything you can do to change this and speed up the calorie burning process? Yes. And it’s not about expensive visits to the gym or any specialized treatments. The recipe for boosting your metabolism is really simple.
Get moving to speed up your metabolism
Regular physical activity increases the share of muscle tissue in the body and increases the basal metabolic rate, thus speeding up the metabolism. Just include more movement in your daily routine, for example a walk or simple gymnastic exercises. How to achieve this goal? Instead of using the elevator, use the stairs. If you don’t plan on making any major purchases, go for essential errands by bike or on foot. It is enough to make small changes in your habits to notice the first effects.
It is worth emphasizing that physical activity has a beneficial effect not only on metabolism, but also on the functioning of many organs, including the heart, lungs and brain. Research has shown that a moderate dose of exercise reduces the risk of many lifestyle diseases, such as diabetes and hypertension. It also minimizes the likelihood of developing cancer-related diseases.
What diet speeds up metabolism?
If you want to speed up your metabolism, pay attention to what goes into your diet. The body uses most energy to digest proteins. Consuming these nutrients increases your metabolic rate by approximately 15%. In the case of carbohydrates and fats, the observed increase is smaller and amounts to 10 and less than 5 percent, respectively. Does this mean that switching to a high-protein diet is the best solution for people who want to increase their metabolism and lose excess weight? Not at all.
Meals must be balanced and varied. They should contain proteins, fats and carbohydrates, as well as large amounts of dietary fiber. It stimulates the digestive system and stimulates digestion. Don’t forget about spices rich in capsaicin. Thanks to them, you will lose unnecessary kilograms faster. Eating regularly is also important. Too long intervals (greater than 3-4 hours) between meals cause the metabolism to slow down.
Good sleep speeds up your metabolism. How many hours should you sleep?
Sleep disorders negatively affect the metabolism and energy balance of the body. The secretion of leptin and ghrelin is disrupted. The first of these compounds is called the satiety hormone, while the second one is called the hunger hormone. Insufficient sleep causes the level of ghrelin in the blood to increase and the concentration of leptin to decrease. As a result, we have a greater appetite and our metabolism slows down. Insufficient sleep (less than 7 hours a day) is also one of the risk factors for the development of insulin resistance and type 2 diabetes. It is worth paying attention not only to the length of night’s rest, but also to its quality. Frequent waking up also has a negative impact on your metabolism.