When Your Metabolism Goes Down
To speed metabolism when ageing can be quite a challenge, if you’re not so eager for exercising.
As you know, metabolism tends to slow down with age, and you’ll start noticing how difficult is to shed your extra pounds you might have.
When younger, it would take a month to lose more weight, but now, when ageing, it can be really frustrating.
A few reasons for this usually include loss of muscles, being less and less active, and of course – the natural aging of your metabolic processes.
But don’t despair, as there are many ways you can do to combat this age-related drop in metabolism.
This article is written to explain why your metabolism slows down with age and what you can do to speed metabolism.
What Is Metabolism
It is all of the chemical reactions that help keep your body alive, and it also determines how many calories you burn per day.
The faster your metabolism, the more calories you burn.
Why Your Metabolism Is Declining
If you want to speed metabolism, you should be aware of following key factors:
Resting metabolic rate (RMR)
This means how many calories you burn while you are resting or you’re asleep. It shows the least amount needed to keep you alive and functioning.
Thermic effect of food (TEF)
This means how many calories you burn through digesting and absorbing food, and this is usually 10% of your daily calories burned.
It’s important to know how many calories you burn through exercise.
Non-exercise activity thermogenesis (NEAT)
This means how many calories you burn through non-exercise activities, such as:
- washing the dishes
- or any other household chores
There are also other things that can affect your metabolism such as:
- muscle mass
- or hormonal factors
Unfortunately, many researches show that your metabolism slows down with age and more body fat is slowly showing more into your lives because of less activity, natural muscle loss and aging of your internal components.
People Are Less Active When Ageing
Unfortunately, older adults are typically less active and burn fewer calories through activity.
Some researches show that over a quarter of Americans aged 50–65 don’t exercise outside of work, and for people over the age 75, this increases to over a third.
The Muscle Loss Is Inevitable If Not Exercising
If you don’t exercise, your slow metabolism will induce muscle loss. The average adult loses 3–8% of muscle during each decade after 30.
Some researches show that once you reach age 80, you have roughly 30% less muscle than when you were in your 20’s.
How To Speed Metabolism
Although the metabolism typically slows down with age, there are many things you can do to fight this.
Here are 6 ways to combat the effects of aging on your metabolism.
1.Do Resistance Training
Resistance training, or so-called weight lifting, is great for preventing a slowing metabolism.
It offers all the benefits of exercise while preserving muscle mass, which are two factors which affect the speed of your metabolism.
2. Don’t Avoid High Intensity Interval Training
(HIIT) is perfect as prevention of a slowing metabolism. It is a training technique that alternates between intense anaerobic exercise with short periods of rest.
This type of training also continues to burn calories long after you finish exercising, and this is called as “after-burn effect.”
It occurs because your muscles need to use more energy to recover after you finished with exercise.
3.Have A Quality Sleep
If you suffer from a lack of sleep, it will surely can slow down your metabolism. Fortunately, a good night rest can reverse this effect quite successfully.
Poor sleep may increase muscle loss. Since muscle influences your RMR, losing muscle can slow down your metabolism quite a bit.
4. Dive Into High Protein Rich Foods
If you turn to consuming more high protein reach foods, there’s a good chance you increase and speed metabolism.
This is happening because your body burns more calories while consuming, digesting and absorbing protein-rich foods.
This is also known as the thermic effect of food (TEF).
5.Consume Enough Food
This is crucial because a low-calorie diet can slow down metabolism by switching your body into a “starvation mode”.
Don’t forget that maintaining muscle mass is more important with age. It’s commonly known that older adults also tend to have a lower appetite, which may decrease calorie intake and slow down metabolism even more.
In case you struggle to eat enough calories, you should try to eat smaller portions more frequently, or have high-calorie snacks handy.
6.Switch To Green Tea
Drinking green tea can speed metabolism rate up to 4% and it is a really good choice to include it in your daily routine.
It can speed metabolism because green tea contains caffeine and plant compounds, which have been shown to increase your resting metabolism.
As many researches show that your metabolism tends to slow down with age, it is necessary to do something about it, and speed it up as much as you can, if you don’t want to feel lethargic and without energy.
Being less active means losing muscle mass and to contribute to having a sluggish metabolism.
Fortunately, there are plenty of ways to fight aging by increasing your metabolism.
If it involves you into weight lifting, high-intensity interval training, eating enough calories and protein, getting plenty of sleep and drinking more green tea – let it be.
You should include as much as possible physical activities in your life if you want to age gracefully.
And by trying to add a few of these strategies into your daily routines, it will surely help you keep your metabolism fast and get boosted.
After all, you’re far to young to give it up so easily!
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