Metabolism Booster
Our metabolism or metabolic rate is something that becomes more and more relevant as we age. After the age of 40, our metabolic rate decreases by 5% per decade, this is mainly due to the loss of muscle tissue as we get older as well as lifestyle changes resulting in less activity. In order to maintain a healthy weight as we age our metabolic rate must be considered and addressed, so what can we do?
- Get moving! Physical activity is a key ingredient in maintaining our increasing metabolic rate.
1.a Muscle tissue burns more calories so get out there and start pumping some iron. Lifting weights for 30-40 mins twice per week is recommended to affect metabolic rate positively.
1.b The other key ingredient is to include interval training in your fitness regime. Intervals cause you to consume more energy which in turn makes you work harder to recover and as a result burns more calories. Intervals are when you work at a constant rate for say 5 minutes and then increase your work rate for 1 minute and then return to your normal rate. On the treadmill I run at a constant pace and then at five minute points in increase the speed to near sprinting for 1 minute and then return to normal pass again. This can be adapted to suit your physical fitness level, i.e. 5 regular pace and 30 second sprint.
Increase intake of Omega 3 fats
Omega 3 fats help to regulate metabolism and balance out the blood sugar levels in the body. So where can we get them, oily fishes, flax seed oil, walnuts and eggs are all excellent sources of of omega 3 fats. I add a healthy table spoonful of flax seed oil to my morning juice or smoothy.Eat healthy, don’t crash diet!
If you cut your caloric intake in the extreme then your body with go into starvation mode and slow your metabolism. Its much better to eat six small meals a day so your blood sugar levels remain stable. healthy snacks like vegetable smoothies and juices, nuts, seeds and chopped veggies with hummus can provide great snacking alternatives throughout the day. Consuming more lean protein has also been confirmed to stabilise blood sugar levels, healthy sources include oily fish, lean chicken and turkey but avoid fat heavy meats as these actually cause blood sugar levels to spike.Eat a healthy breakfast
Eating a proper breakfast consisting of freshly made juices, smoothies, nuts, seeds, whole grains and eggs can help to kick start your metabolism. Studies have shown that people trying to maintain or lose weight who eat a healthy breakfast maintain their weight lose more regularly then those that skip the first meal of the day. Eating breakfast also provides mental focus in the morning hours and curbs snacking.Avoid Trans-fats
We’ve all heard about those nasty trans-fats but what do they do? Well trans-fats actually bind fat to the liver cells and impair the liver’s function.Sip some green tea
In several studies people who consumed green tea whilst dieting were seen to have better weight lose results then their counter parts that did not consume the beverage. Green tea contains catechin which may increase fat oxidation.
So as you can see we aren’t doomed to a life of slow metabolism as we grow older! It is in our hands. The message is clear, get moving and eat healthy for a leaner, healthier you.
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