It looks like the metabolism in all people starts to slows down after the age of 40, and it is very hard to speed it up in order to accelerate the weight lose process at this stage of life. But what exactly is metabolism? Why is it slowing down with age? And how can we accelerate it? You can find all these answers here in this article.
The more we age, the more time increases the pressure on our body! At the age of 40, usually stuck in between professional and family commitments, we neglect ourselves without realizing it. We have less time for exercising, we put less attention to what we eat and the metabolism starts to slow down. All this has bad impact on the health of your body.
What is metabolism?
Simply put, your metabolism is a set of chemical reactions that help keep your body alive. It also determines the number of calories you burn every day. The faster your metabolism, the more calories you burn.
According to a study conducted at the University of Florida, the speed of your metabolism is influenced by 4 key factors:
Thermo-Genesis of Non-Physical Activity: This means, how many calories you burn during non-physical activities, such as walking, standing, doing the dishes or doing any other activity that requires movement.
Resting Metabolic Rate: This means, how many calories you burn while you are resting or asleep. This is the minimum amount needed to keep you alive and functioning.
Exercising: Meaning how many calories you burn through exercise.
Thermic effect of food: How many calories you burn by digesting and absorbing food. TEF typically accounts for 10% of your daily calories burned.
Age, muscle mass, weight, height and hormonal factors can also affect your metabolism. Sadly, research shows that the metabolism slows down with age. This is mainly due to muscle loss, less activity and aging of the organs and tissues.
Here’s how you can boost your metabolism:
Get enough sleep
Research shows that not getting enough sleep can greatly slow down the metabolism. Luckily, a good night’s sleep can reverse this effect. If you have trouble falling asleep, don’t use your phone or tablet for at least an hour before going to bed. Otherwise, talk to a specialist!
Be more active
The level of physical activity significantly affects the speed of your metabolism. Many researches have shown that physical activity accounts for about 10-30% of calories burned daily. For very active people, this number can reach up to 50%.
A study of 65 healthy young people aged 21 to 35 and elderly aged 50 to 72 showed that regular endurance exercise prevents metabolism from slowing down with age.
Swimming, cycling or running can greatly improve your health and can help boost the metabolism.
Get more protein
Studies have shown that a protein intake ranging from 25 to 30% of your daily intake of calories can greatly boost your metabolism, compared to a low protein diet.
In fact, your body burns more calories while consuming, digesting and absorbing high protein foods. This is called thermic effect of food (TEF). High protein foods have a higher TEF than foods rich in fat and carbohydrates. Try to introduce a source of protein at every meal.
A low calorie diet can slow down your metabolism by switching your body into starvation mode. Although low calorie diets have benefits when you’re young, a study by the Birmingham Center for Musculoskeletal Aging Research found that maintaining muscle mass is more important as you’re growing older.
As reported by Independent magazine, eating about every three hours, whether it’s a meal or a snack, keeps your metabolism going during the day.
Good to know
Green tea can increase your metabolism by 4 to 5%. A study of 10 healthy men found that drinking green tea 3 times daily increased their metabolism by 4% in 24 hours.
Remember to consume at least 8 cups of water a day to detoxify the body by keeping it hydrated.