Boost your metabolism after 35
After the age of 25, metabolism slows due to the loss of muscle tissue, also due to hormonal and neurological changes. After 40 your metabolism decelerates by about 5% for every decade. The good news you can still revamp your metabolism. You just need to be consistent in following the metabolism boost protocol.
Metabolism is the chemical process going on continuously inside your body that allows life and normal functioning by which your body converts food into energy. Building and repairing the body requires energy that ultimately comes from your food. The amount of energy, measured in kilojoules (kj) aka calories, that your body burns at any given time is affected by your metabolism. Basal Metabolic Rate / BMR ( total energy expenditure) is the rate at which your body burns calories or the number of calories you burn at rest. A higher metabolic rate means your body burns calories faster. This makes it easier to burn calories, maintain high energy levels, and improve fitness performance. Many factors can affect your metabolism, including age, diet, sex, body size, and health status.
There are several evidence-based strategies that will improve your metabolism. The following protocol focuses on behavioral changes, nutrition, and fitness. As you implement these new habits your body will start working more efficiently, your energy levels will increase, and you will lose any excess fat.
Here are the steps to increase your metabolism.
Food is fuel, and our bodies need macros such as protein, fiber, and healthy fats. Life can get busy and planning or prepping meals might be the last thing on our minds. But when we skip meals, do crash diets, or eat too few kilojoules, encourages the body to slow the metabolism to conserve energy. BMR can drop by 15 percent and if lean muscle tissue is also lost, this further reduces BMR.
Don’t skip meals Plan your meals well-spaced (3-4hrs) at the same time it lets your body know to expect regular fuel at regular intervals and prevents it from conserving calories and adding to fat stores.
Eat breakfast. When you wake up your blood sugar and energy levels are low and in need of a metabolic boost. Fueling your body will help you start your day with energy. Every meal should have enough Protein, Carbohydrates, and fats. Carbohydrates, which provide energy, should come from fruits, vegetables, whole grains, or starchy vegetables. Proteins take longer to digest, which keeps you fuller for longer and slows the rise in blood sugar from carbohydrates, giving you a steady stream of energy. Healthy fats, which also provide energy and take longer to digest, are important to provide your essential fatty acids and promote satiety.
Eat your protein. Increasing muscle mass can boost your metabolism, (determine how much your body needs/ day/meal)
Key Micronutrients you need now:
Calcium: Bone-building estrogen starts to decline and your body absorbs less because your stomach doesn’t make as much of the acid necessary for absorption. Aim for 1000 milligrams a day from low sugar-dairy, and/or supplements.
Vitamin D: It helps you absorb calcium, and keeps your immune and digestive systems strong. Aim for 600 to 1000 IU/day.
Fiber: It makes you feel fuller and supports your digestion. Eat a mix of soluble (from fruits, vegetables, barley, and oats) and insoluble (from whole-wheat bread and bran) fiber daily.
Hard-working muscles need plenty of energy to burn. Regular exercise increases muscle mass and teaches the body to burn calories at a faster rate, even when at rest.
The more muscle you have, the more kilojoules you will burn. Research has shown that strength and resistance training can reduce or prevent muscle loss.
Plan your workouts- here is a full library of full body and targeted muscle groups specific muscle workout sessions.
Dehydration can lead to a 2 percent drop in the number of calories burned. Try to drink between half an ounce and an ounce of water for each pound you weigh, every day.” For example, if you weigh 150 pounds, that would be 75 to 150 ounces of water a day.
Start your day with 16 oz of water. It hydrates your body and your brain and starts the digestive juices
For Physical exertion/ exercise follow The Galpin Equation = bodyweight in pounds divided by 30 = the number of ounces of water to ingest per 15 of exertion.
Limit drinking alcohol. It increases your BMR, and affects your hormonal system, and quality of sleep. Also, processing alcohol diverts the liver from burning fat.
Aiming for seven hours of sleep at night can help keep the hormones that regulate hunger and fullness in check. Otherwise, you may crave sugary, fatty, and starchy foods.
Avoid food or liquids 3 hours before sleep
Put electronics away about an hour before bed
Improve your sleep quality by using your bed to sleep, have sex, and maybe read print books.
When you’re stressed, your body goes into “fight or flight” mode. Your body starts releasing hormones such as adrenaline and cortisol. Adrenaline prepares your body for vigorous activity, but it can also minimize your desire to eat. Meanwhile, cortisol signals for your body to temporarily suppress functions that are nonessential during a crisis. This includes your digestive, immune, and reproductive system responses.
Stress can have a detrimental effect on your body. The key is to learn how to manage your stress. There are plenty of techniques to lower your stress. Exercising, doing yoga, meditation, breath work, journaling, walking outdoors, kissing, hugging, talking to a loved one, etc. You just need to find what it is that makes you feel calm (that is also good for you) and doing consistently. Here is some food that will help you relieve stress naturally.
Now is the time to review your current habits. See what areas of your life need focus: Nutrition, Exercise, Sleep, Hydration, and or Stress Management. Follow the protocol and boost your metabolism. If you are having a hard time following the protocol. Reach out to me, I’m always happy to help.
Let me know how it goes, I know I will be focusing on it too.
Diana Lozada
