No matter whether you’re 35 or 60, losing weight at any age is no easy feat. Though multiple factors contribute to weight gain over time, sluggish metabolism is the main culprit. Why? Because your metabolism slows down as your body ages.
But don’t fret. Boosting your engines and staying in shape after your senior years is not impossible. Here are eight simple tips to rev up your metabolism.
Customize Your Eating Routine
A recent study suggests that eating three large meals a day can boost metabolism, then having a small meal or snack every 3 to 4 hours keeps your metabolism cranking, so you burn more calories over the course of a day.
So, track your calories and hunger. Find out what works best for you, maintain your eating routine, and stick to it.
Protein is the Key
Proper nutrition is the key to rev up your metabolism at a quick pace. Your body needs more protein as you get older. Protein also helps build your muscles- the hub for metabolism in your body. So, get enough of it.
A study suggests consuming 1.2 grams of protein for every kilogram you weigh. It means that 150-pounds (68 kilograms) person may eat 80 grams of protein a day. Consume it throughout the day—during your breakfast, lunch, supper, dinner.
Say Yes to Yogurt
“Scientists have revealed that a certain type of bacteria is effective at extracting energy from food,” says Gerard Mullin, a gastroenterologist at Johns Hopkins Hospital. “‘Good’ bacteria in yogurt may encounter ‘bad,’ obese-causing bacteria,” she adds. So, add this snack to your diet plan.
Sprinkle Your Meals
Zinc, chili peppers, turmeric, and ginger are effective in regulating your metabolism. They are not only nutritious but also make your meals more favourable.
Go with Moderate-intensity Cardio
Did you know cardio can prompt weight loss even without dieting? Where jump squats may be hard on the joints of those above 60, lower-impact workouts can help burn calories and increase your metabolic rate.
Even five sessions of 20-45 minutes of moderate cardio each day can drop your weight effectively.
Move Your Body
Move and move more! If you have a sedentary job, even when you’re at work, don’t stick to your desk. Stand up to make phone calls. Walk to your colleagues instead of messaging or emailing them.
Shake out your legs and move your arms every hour to increase your metabolic rate. Keep moving around when at home. And utilize every activity that could help you move.
Get Adequate Sleep
Sleep deprivation can increase your cravings, cause hormonal imbalance, and slow the metabolism. So, get at least seven to eight hours of a good night’s sleep to resist cravings and boost your metabolism.
Fifteen to twenty minutes of yoga, meditation, or any other mindful exercise every day can improve your metabolism. Mindful practices also give you relief from stress and anxiety, which not only boosts metabolism but also adds to your longevity.
Now you know that revving up your metabolism after 60 is not hard. Cut down on sugar, eat more proteins, move your body all day long, be mindful, and do every healthy activity that could improve your metabolic rate and help burn calories.