simple and effective ways to deal with an aging metabolism
Aging Metabolism: If you think weight loss is inevitable as you get older, think again. Your metabolism will slow down, but exercise and healthy eating can keep you fit for life. Learn more about how your body changes and how you can make it work more effectively.
How Your Body Changes
1. Get familiar with your metabolism. Your metabolism is the rate at which the body burns calories. It’s all part of the process of breaking down nutrients into energy. There are many factors involved, including genetics, age, the amount of calories you eat and your physical activity level. As you get older, you need fewer calories to maintain the same body weight.
2. Understand the loss of muscle mass (Atrophy). Some studies show that the average person loses about 10 percent of their muscle mass per decade and losses are greater from about age 50. This is significant because a pound of muscle burns about three times more calories than a pound of fat.
3. Pay less attention to your scale. Your body composition is more important than its total weight. Health professionals can give you a reading of body fat. You can also calculate yourself to see if you can pinch more than an inch of fat in the abdomen or upper arm. By controlling the loss of muscle mass, you can act quickly to stop the spread of middle age.
Changes in Your Eating Habits for Coping With An Aging Metabolism
1. Eat frequent meals. Six or more small meals and snacks throughout the day will help you burn more calories because your body uses energy to digest food. Full stay will also make it easier to resist cheesecake or fried potatoes.
2. Focus on low-fat proteins. Your body is working twice as hard to digest protein compared to carbohydrates or fats. Plan your meals around fish, lean meats and beans.
3. Load up on complex carbohydrates. Get most of your calories from vegetables, fruits, and whole grains. They provide essential nutrients and fiber, which helps you feel fuller.
4. Stay hydrated. Drinking water improves your digestion and helps you eat less. It also fights off fatigue so you’ll have more energy to spend at the gym or playing with your grandchildren.
Exercise and healthy Lifestyle to Coping With An Aging Metabolism
1. Train for strength. Resistance training is essential to preserving your muscle mass. Lift weights or take a Pilates class. Two or three workouts a week is ideal.
2. Engage in aerobic activities. Running, cycling and swimming all burn calories. They’re also good for your heart.
3. Try interval training. You’ll get more out of any exercise routine if you keep challenging your body to adapt. If you walk, you speed up the pace for a few minutes at a time. Gradually build up the intensity and duration of your more strenuous intervals.
4. Sneak more physical activity into your daily routine. Incorporate more movement into your whole day. Take the stairs instead of the elevator. Do leg lifts while you wait for your coffee to brew.
5. Get adequate sleep. Being well-rested keeps your metabolism primed up. Individual needs vary, but between seven and eight hours is typical.
6. Manage stress. Cortisol and other stress hormones can interfere with your digestion and intensify food cravings. Practice meditation or listen to instrumental music.
7. Talk with your doctor. If you need more help with managing your weight, consult your doctor. They can test you for thyroid conditions or other issues that may be slowing down your metabolism.
Stay active and eat a healthy diet to protect your health and look your best. Strength training, aerobic exercise, and proper diet will help you maintain muscle mass so you can better control your weight and enjoy their senior years.
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