While age brings wisdom, it may also bring a slowing metabolism, and unexplainable weight gain that sneaks up after your 40th birthday. While counting calories helps, there are a variety of other things you can do to rev up a sluggish metabolism. Don’t let age and a slowing metabolism weigh you down — REV IT UP instead with these helpful tips.
Tip 1: Reset Your Eating Clock. While experts have found mixed results on whether it’s better to eat six small meals or three large meals per day, it’s good to change things up if what you’re currently doing isn’t working for you. Some may benefit from three healthy, substantial meals, while others may find that frequent, smaller meals helps to keep calories and cravings under control. Once you find the best approach for you, you can start a diet log to keep track of when you are hungry, and adjust accordingly.
Tip 2: Exercise regularly. If you don’t already partake in daily physical activity, it is logical to start slow with low-impact exercises a few days per week. That could mean walking around your neighborhood, swimming laps, or taking a beginner aerobics class at the gym. No matter how you get your cardio, it’s important to incorporate it into your lifestyle, and gradually build up from there.
Tip 3: Visit your doctor. A medical expert can rule out any health conditions that could add to a sluggish metabolism. For example, thyroid problems in women can often lead to a slower metabolism and weight gain. Regular physicals can help to ensure that your health is on the right track.
Tip 4: Invest in a healthy digestive system. Before you increase your intake of yogurt and yogurt-based foods such as smoothies, it may be worth a conversation with your doctor if you have experienced stomach pain or digestive issues. Lactose intolerance can impact your body’s ability to effectively process these foods and can derail other healthy lifestyle choices.
Tip 5: Take time for you. Stress could put a damper on your body’s ability to efficiently burn weight, and dealing with divorce or a separation is often stressful. Find what helps you stay relaxed, such as reading, practicing yoga, or writing in a journal, and try to incorporate some “me-time” every day.
Tip 6: Up your fiber intake. Soluble fiber fills you up, and may help you stay satisfied for longer periods of time. Foods that are naturally high in fiber include steel-cut oats, bran cereal, whole-wheat pasta, raspberries, avocados, pears, berries, broccoli, Brussels sprouts, popcorn, and beans.
Tip 7: Pepper your meals. In addition to adding flavor, certain spices are known to help boost your metabolism. Consider adding ginger, turmeric, cinnamon, cayenne, chili or black pepper to your meal.
Getting older doesn’t mean we must sit back and accept a sluggish metabolism. Even small changes could make a big difference over time. Hopefully these tips will help bring positive results you can feel good about as you go forward in life.
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