Who hasn’t hit the dreaded weight battle when the stubborn weight refuses to budge? Age-related influences – a decreased metabolism, shifting hormones and lifestyle changes contribute to weight plateaus or weight gain.
As you age (especially after thirty), your metabolic rate progressively becomes slower due to the natural process of muscle and bone loss. Due to this, the body needs about two percent fewer calories with each passing decade to maintain the same body weight. Symptoms of slow metabolism include weight gain, fatigue and low energy levels.
If you were able to shed weight easily in your 20s, you may be in for a surprise after you hit your 30s. This is because the metabolism slows by about 5% each decade. So, here we have penned down 8 tips that will help you increase your metabolism rate!
1. Build muscle
You can increase muscle mass by adding strength training to your workout. Why is strength training so important in boosting metabolism? Large muscle mass helps burn calories. More muscle means a faster metabolism. This is because muscle requires more oxygen and calories to maintain itself than fat. And, strength training helps build and maintain muscle. Good choices include weight bearing exercises like push-ups, sit-ups or working out on machines or exercising using dumbbells or resistance bands.
2. Include cardiovascular exercise
Do some sort of aerobic exercise such as walking, jogging or swimming at least thrice a week, for a minimum of 30 minutes. Metabolic rats can increase up to 25-percent after a vigorous aerobic workout. This form of exercise will also help improve the digestive system and decrease levels of body fat. Good choices include walking, swimming and cycling.
3. Lead an active life
If you are sitting at a desk all day or leading a sedentary life, the metabolism starts becoming sluggish. It is important to increase your activity levels whenever possible. For example; take the stairs instead of the elevator, walk when possible instead of driving - keep your mind and body active to avoid lethargy from setting into your routine. Nothing is worse than that for slowing down the metabolic rate.
4. A sound nutrition plan
Nutrition is very important and a healthy well-balanced diet should include carbohydrates, proteins, fats and plenty of water. Carbohydrates (grains, vegetables, legumes) must make 55-60% of our diet, Proteins (milk, eggs, meat, fish, sprouts) 15% and fats (oils, butter) 25-30%. Fat is essential as it helps in the absorption of fat-soluble vitamins like vitamins A, D, E and K. Proteins are essential in repairing tissues and Carbohydrates serve as fuel for energy. Fat also serves as a fuel source.
5. Drink green tea
Green tea contains catechins, which can help marginally boost the metabolism. It has about 30mg of caffeine, compared to 70 mg in coffee. Green tea can even be used as a substitute to curb food cravings. So next time you are tempted to munch, you can try sipping green tea.
6. Eat slowly and sensibly
The faster you eat, the more you consume. This results in increased storage of fat. Eat slowly, sensibly and at regular intervals – consume foods that are low in fat to increase your metabolism and digest your food in a better manner.
7. Drastic dieting doesn’t work
If you drastically cut down on caloric intake, your body perceives this as a starvation threat. It isn’t being fuelled efficiently and as a result, the body’s metabolism slows down.
Whether you are sitting, standing, sleeping or eating, the body is constantly expending energy by burning calories. Metabolism is the amount of energy (in calories) that the body burns to maintain itself. We just hope that these aforementioned tips might help you increase your metabolism rate. Don’t forget to share your feedback in the comments section below!