We shouldn’t blame our middle-age weight gain on a slower metabolism.
As we age, we find it harder to lose weight than when we were younger, and we blame this on a slower metabolism. For years we believed that as we get older, our metabolism slows down, but new studies show that WE WERE WRONG! See here
According to new research published in the journal Science, we shouldn’t blame our middle-aged weight gain on a slower metabolism. The research, which included 6500 participants, all who had their resting metabolic rates tested, found no real change in people between the ages of 20 and 60. In people older than 60, there was a very minimum metabolic slowing of just 1% per year.
So what really causes a slowing metabolism and weight gain? These may be some contributing factors:
Daily Life
The older we get, some of us tend to make more comfortable choices; we take the escalator instead of the stairs; we drive instead of walk; we walk slowly instead of briskly, etc. This less active lifestyle puts our bodies in rest, causing us to lose muscle mass and making it harder to burn calories.
Exercise
As we get older, we exercise less or choose less challenging workouts opinions. So, even though we are working out, we are not active as we were before. As we age and become accustomed to this slower, less active workout routine, we lose muscle mass, making it harder to burn calories.
Lack of Sleep
Not sleeping well can cause a host of issues; slower metabolism is one. Studies show that sleep loss and sleep disorders have a significant impact on metabolism. Sleep deprivation can alter the glucose metabolism and hormones involved in regulating metabolism, that is, decreased leptin levels and increased ghrelin levels. See here
Boost your metabolism by doing this:
High Intensity Excercise
Even if it’s just a few days a week, include high-intensity workouts in your exercise routine. Start with activities such as biking or running and include weight lifting when you can. Make sure any new workouts or activities are safe, based on your health and physical needs.
Eat More Protein
Consuming food can temporarily increase your metabolism for a few hours. This is the thermic effect of food (TEF). It is caused by the extra calories required to digest, absorb, and process your food. Protein causes a high rise in TEF. Dietary protein requires 20 to 30 percent of its usable energy to be expended for metabolism, compared to 5 to 10 percent for carbohydrates and 0 to 3 percent for fats. Protein makes you feel full faster and can prevent overeating. It can also reduce the drop in metabolism associated with losing fat. This is because protein helps prevent muscle loss.
Drink More Water
Why? Because water fixes everything! Water contributes to weight loss which is great for a better functioning metabolism.
Green Tea
Green tea help convert some of the fat stored in your body into free fatty acids, which may increase your body’s ability to burn fat when combined with exercise. Since they are low in calories, drinking green tea may be good for both weight loss and weight maintenance.
Eat Spicy Foods
Pepper contains capsaicin which is a compound that can boost your metabolism. Studies show that eating peppers can burn around 10 additional calories per meal. Adding spices to your food may be helpful when combined with other metabolism-boosting strategies.
Drink Coffee
The caffeine in coffee can help temporarily boost metabolism. Studies have found that coffee’s effects on metabolism and fat burning may contribute to successful weight loss and maintenance when combined with exercise.
Conclusion: with proper diet, exercise, and a healthy lifestyle, we can maintain a properly functioning metabolic and weight loss system.
Disclaimer: Do more research on metabolism, Google is filled with information on this topic. I am not a doctor. This article is just to give you a general idea about metabolism and how it may work for you.
This information is not intended to diagnose, treat, or cure any diseases.
Thanks for this!
You're welcome 🙂