As we age, especially after hitting “The Big 4-0,” most people see their metabolism slow down significantly. Although this change may be gradual, a slower metabolism is usually synonymous with eventual weight gain. While we wish we could control things in life, such as time, age, and genetics, we tend to find out the hard way that it’s just not possible.
Luckily, there are some pretty fantastic ways to optimize your metabolic function. These simple and easy techniques can help you boost your metabolism and increase energy levels. However, understanding these fundamental methods of metabolic improvement is of paramount importance, especially as you begin to show the signs of aging.
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Stay Away from Diet D’Jour
“Diet D’Jour” literally translates into “diet of the day.” It refers to those trendy diets and eating plans that have everyone excited for a while and then drop off the face of the Earth, never to be heard about again. Some fad diets can be extremely dangerous if you don’t do your homework!
Moreover, they don’t even work half the time and do nothing to boost your metabolism and increase energy levels. Before you know it, most people fall back into the same bad habits as soon as the fad is over or as soon as their body can’t take the strict regime anymore.
According to leading dieticians and nutritionists, deriving calories from healthy foods is extremely important. Studies indicate that:
- Women should be getting at least 1,200 calories from healthy food each day.
- Men should be getting at least 1,800 calories from healthy food each day.
- Children and the elderly should consult their doctors before determining an ideal caloric intake.
So to ensure you get the required daily calorie intake derived from healthy foods, try to avoid those fad diets that promise miraculous weight loss. After all, a diet to boost your metabolism and increase energy levels should never have you sacrificing an unhealthy number of calories.
Interval Training to Boost Metabolism
With the increased awareness, many people are trying out different interval training to boost metabolism, increase energy levels, improve endurance, and create a more appealing overall physique. Interval training isn’t that complicated either. It consists of a few simple discontinuous workouts that switch between high and low intensity.
It is important to note that interval training is specific to cardiovascular workouts. In other words, these interval training exercises get your heart pumping and will most likely make you sweat. Interestingly, this particular type of workout can help you burn more calories for a sustained period even after the workout is complete.
Doctors, nutritionists, and personal trainers usually agree that interval training positively affects a person’s metabolism and energy levels.
Be sure to speak with your physician or a certified coach before jumping into any interval training regimen. Take it slowly at first, but don’t be afraid to push the envelope once you start to build up some endurance.
Build Lean Muscle Mass
Did you know that the amount of muscle you have on your body greatly affects how easily you can boost your metabolism, increase energy levels, and lose weight at the same time?
While some people are stuck on the fact that muscle weighs more than fat, building lean muscle can make you appear in better shape. Recent studies have shown that an increase in overall muscle mass can assist a person to perk up their metabolic rate to burn off more body fat.
Although the factors surrounding weight gain are rather complicated, it is proven that building muscle can fight the effects associated with being overweight. However, you need to build lean muscle carefully and not over do it!
Drink Some Green Tea
Green tea has been shown to increase a person’s metabolic function, producing more energy and even more significant weight loss.
Aside from the minuscule caffeine content, the active ingredients in a cup of green tea can have a thermogenic effect and virtually transform the way your body processes food. In other words, a few ounces of green tea could help to burn off some of the fat being ingested, making it easier for your metabolism to function optimally.
Moreover, green tea is known to reduce heart disease, obesity, diabetes, digestive issues, and even mood disorders. Be sure to speak with someone about any possible allergic reactions before consuming any amount of green tea.
Get Proper Sleep
Don’t forget to listen to your body’s cues. If you are tired, then you need to rest. If you have energy, then it’s time to be active. It’s really as simple as that. Pushing yourself for too long might cause issues that didn’t exist before.
In fact, recent studies have shown that people who don’t get enough sleep not only have metabolic issues and depleted energy reserves, but they can also have a higher chance of developing diabetes, obesity, depression, anxiety, and a wide range of other issues.
Sleeping is not just enjoyable; it is necessary. Those with optimized metabolisms and plenty of energy are the same people who sleep enough at night or take short naps throughout the day. Being sure that you get enough rest does not make you lazy. It makes you aware and prepared for changes to your body as you age all while helping you boost your metabolism and increase energy levels.
Get Enough Protein In Your Diet
Remember how vital muscle mass is to boost metabolism and increase energy reserves? None of that is possible unless you get enough protein in your diet daily. Protein is the building block for muscle mass, and as someone who wants to increase their body’s fat-burning performance, you will want to consume as much of it as possible.
However, keep in mind that overconsumption of protein can cause severe metabolic and digestive issues, not to mention extreme discomfort. Whether you decide to speak with your doctor or with a nutritionist is up to you. Still, finding the magic amount of protein should lead you in the right direction.
Depending on activity levels, adults should get about 10-35% of their daily protein allowance from protein-packed foods such as leafy green vegetables, yogurts, lean meats, fish, legumes, and beans.
At an absolute minimum, a woman who doesn’t lift weights or exercise often should get at least 46 grams of protein per day, while an equally inactive man should consume at least 56 grams of protein per day.
The Bottom Line
The above mentioned tips merely offer as a starting point to boost your metabolism and increase energy. However, before starting anything new, try speaking with a health care professional or consult with a certified nutritionist to create a wholesome experience for yourself that will be sustainable in the long term.
In no time you should be able to notice incredibly uplifting results, while having enough energy to enjoy the improvements you have made to your health.
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