As you get older, you've probably noticed that a few things change. So many elements of our bodies change with age and few of them are more frustrating than a slowing metabolism. Not only might it lead to a weight gain, but a slower metabolism can also mean less energy to maintain your fitness routine. Vicious cycle, really. The good news is that you can outsmart this process by following these six, simple rules!
1. Eat more protein, fruits and vegetables.
We know carbs became the enemy for a while but the truth is, if you aren't getting enough healthy carbohydrates like fruit, veggies and whole grains, your metabolism will become run down. And remember, your brain needs carbs. Not enough carbs means your short term memory could be compromised.
2. Aim for amino acids.
Amino acids are the building blocks of all proteins and help to maintain lean muscle, regenerate cells and are helpful for weight loss efforts beyond the age of 30. They can be bought in supplement form but are found in many great food sources like hemp seeds, which are a complete protein, meaning they contain all the essential amino acids.
3. Keep your hormones in check.
Eating a diet high in antioxidants, vitamins and minerals can help you fight symptoms of menopause and perimenopause. Food options that help you balance your hormones include, poultry, fatty fish, soy proteins and cruciferous vegetables such as broccoli, cabbage and Brussels spouts.
4. Only eat your fill.
If you are someone who yo-yo diets or chronically overeats, you could be slowing down and/or overwhelming your metabolism. Try to avoid diets that involve extreme restrictions as they can easily lead to falling off the wagon. It is also a great idea to slow down when you are eating. Savour your food, taste it. Listen to your body. It takes your brain 20 minutes to receive the signal that your stomach is full. Take your time and give your brain a chance to catch up!
5. Ditch the treadmill.
You don't have to give it up completely, but you do need to spend more time in the weight room. Muscle helps keep the metabolism going. Muscle burns more calories than fat. Seven times more, actually. The more muscle you have, the more calories you will burn.
6. Sleep like a baby.
When you don't get enough sleep, your hunger hormones get thrown into a state of chaos. Your appetite controlling hormone is disrupted and you are left feeling hungry. Not only are you hungry, you will have a craving for foods that are less than diet friendly. Try going to bed at the same time every night and make sure your room is set to the perfect temperature (15.5 to 20 ºC).
Do you have any tips for helping your metabolism as you age? Let us know!
Source: Women & Home