If you’re trying to lose weight, you’ve probably bemoaned your slow metabolism at some point. This is particularly true as we grow older, because our basal (resting) metabolism tends to slow with age. If you understand the factors that affect your metabolism, you can take positive steps to boost it – even as you pass a few more birthdays.
Your basal metabolic rate (BMR) is determined by a number of factors such as age, gender, muscle mass, genes, and health factors. Obviously, there is nothing you can do about your age, but there are ways to boost your metabolism even if nature wants to dictate otherwise.
Strength training. Adding a few pounds of muscle to your frame is the best way to increase your BMR. (Remember, men have a higher BMR than women, and one primary reason for that is muscle tissue) Even when you’re resting, you will burn more calories. So add two to three strength training workouts to your exercise regimen each week. Just remember to challenge yourself gradually; you don’t want to risk an injury.
Eat more protein. Protein provides the essential amino acids that your muscles need to repair themselves and grow. If you’re trying to add muscle mass, support your muscles by giving them the fuel they need.
Increase the intensity of your aerobic workouts. If your heart is pumping hard and it’s difficult to talk, you’re exercising in the “calorie burning” zone. This will increase your after-burn, a phenomena that helps you burn more calories even after the workout has ended. Try to push yourself a bit harder during aerobic workouts. Do this for a few minutes at first, and add time each week.
Stay hydrated. Your body needs water in order for your metabolism to function properly. Keep a water bottle nearby at all times, and sip water throughout the day.
Don’t crash diet. Starving yourself will only confuse your body and slow your metabolism. And since you can’t follow an extreme diet forever, you will begin to eat normally again and rapidly regain weight click this. Aim to lose weight gradually and healthfully by following a healthy eating plan prescribed by a weight loss physician. Call us for an appointment, and we can help you put together a program that is right for your body type and health goals.