Many people think it seems harder to stop the pounds piling on as they age and they might be right. According to one exercise expert it is natural for your metabolic rate to slow down as you get older.
However Gavin Cowper, exercise expert and owner of Exersci, says there are ways you can naturally increase your metabolism, leading to better weight management and overall health. And he has explained four ways people can boost their metabolism.
Incorporate more protein into your diet
Eating protein-rich foods is one of the most effective ways to speed up your metabolism. By incorporating lean meats, eggs, legumes, and dairy into your meals, you can increase your metabolism by up to 15-30% for a few hours after eating.
Get moving with regular exercise
It’s also well-known that physical activity is key to boosting your metabolism, particularly strength training. Lifting weights helps build muscle, and since muscle burns more calories than fat even at rest, this can significantly increase your metabolic rate.
Gavin adds: “If you prefer to do cardio workouts, then I recommend doing high-intensity interval training (HIIT) to keep your metabolism elevated as it does so even after your workout has finished.”
Stay hydrated with water
Studies have shown that drinking water can temporarily boost your metabolism by 24-30%, and it’s particularly effective to drink cold water, as your body uses extra energy to heat it to body temperature. Staying hydrated also helps with overall energy levels, making you more inclined to stay active, further benefiting your metabolic rate.
Prioritise sleep and stress management
Gavin says: “Many people aren’t aware of this, but a lack of sleep and high stress levels can wreak havoc on your metabolism. Poor sleep can reduce the number of calories your body burns and increase cravings for unhealthy foods.
“Prioritising 7-9 hours of quality sleep per night, along with practising stress management techniques such as meditation or yoga, can keep your metabolism running smoothly.”
