Aging cannot be avoided; even the fittest and a health-conscious person cannot hide. From the age of 20, your metabolism starts to decrease every decade. After the age of 30, irreversible changes take place in the body. And after 40-50, he seems to lose himself. There are many reasons behind weight gain but the biggest culprit is decreased metabolism. It is true that speed up metabolism after 50 is not an easy task.
But that doesn’t mean all expectations are gone right now. There are still many ways that you can speed up your metabolism after 50 even if lose weight fast.
If you need to know how to speed up metabolism after 50 then read this article you will get so many helpful tips here.
- What Is Metabolism?
- 13 Best Tips To Speed Up Metabolism After 50
- 1. Don’t skip your morning coffee
- 2. Eat on time
- 3. Don’t skip small meals
- 4. Get enough sleep
- 5. Drink enough fluids
- 6. Drink cold water
- 7. Eat enough protein, but in moderation
- 8. Add physical activity
- 9. Work on multiple muscle groups at once
- 10. Whenever possible, stand up instead of sitting down
- 11. Eat more eggs
- 12. Take a sip of green tea
- 13. Get enough zinc in your diet
- Bottom Line
What Is Metabolism?
When food is digested, a person emits the energy needed to survive. The process involves the breakdown and consolidation of lipids, complex sugars, proteins, fats. These ingredients contribute to the normal construction and regeneration of tissues, hair, nails. This chemical reaction is called metabolism.
The energy released during metabolism is called calories. These are necessary to maintain body temperature, vital functions in the heart, lungs, and other organs. The rate of metabolism is not the same for everyone. With the same load, nutrition, one person can burn more calories and stay lean, but the other is gaining weight.
13 Best Tips To Speed Up Metabolism After 50
1. Don’t skip your morning coffee
Coffee is a favorite drink among people over 50 because it makes them happy. There is good news for you if you can put 1 cup on your daily breakfast list. Because coffee can increase your metabolism in the short term.
But make sure you don’t add extra cream or sugar to your coffee; it can add extra calories to your food. Just having a plain coffee can boost your energy a bit.
2. Eat on time
After 50, the body needs regular nutrition to make enzymes and hormones, and when it is disrupted, metabolic disorders occur. Therefore, taking food on time is very important for the body.
You can have breakfast 30 minutes after waking up. Breakfast is good for the body with whole grains, fruits, vegetables, nuts.
Lunch should never be avoided. It should be rich in protein, fat, and sugar. It is best to eat between 13:00 and 14:30. If you don’t eat lunch or just eat a snack, the body will expect a lot in the evening, looking for sweets.
Don’t miss dinner even if it’s light. For rest, it is recommended to wait at least 2 hours before going to bed after eating.
3. Don’t skip small meals
You should spread snacks and meals and take small snacks every 2 to 3 hours to help restore your metabolism. Frequent eating helps to eat fewer large meals. Bad news for your metabolism, especially if you eat less at breakfast.
After a heavy breakfast in the morning, divide the next meal into smaller pieces. You will have fullness in it. You will eat fewer calories the next time, but you can speed up your metabolism even after 50.
4. Get enough sleep
Lack of sleep often develops in the desire to eat sweets: chocolate, cookies, cocoa, and cakes. The pleasure of sweet food releases the hormone dopamine, makes us feel warmth and comfort, calms and relaxes. But as a result, we get extra pounds.
Remember that the sleeping body goes into survival mode, as it feels extreme stress. Poor sleep can lead to catastrophic consequences: loss of intelligence and memory, heart attack, stroke, diabetes, decreased libido, weight gain, depression, and other illnesses.
5. Drink enough fluids
Lack of moisture in the body severely impairs the functioning of all systems. Dizziness, headaches, absent-mindedness. When you are thirsty, this is the first sign of dehydration, which means that the body is already very deficient in the fluid.
The desire to eat something sweet with a large meal is the result of cellular greed and the brain perceives it as a craving for sweets.
Your intake of at least 2-3 liters of fluid per day can be good for the body. This may include water, fresh raw juices, herbal teas, as well as juicy salads and soups. The important thing to remember is that 50% of this liquid should be occupied by clean drinking water.
6. Drink cold water
If you have a habit of drinking water at room temperature, you can add a few ice cubes to your glass. Doing so can benefit you.
One study found that drinking 48 ounces of cold water per day can significantly increase your metabolism to burn an extra 50 calories. At first glance, it may not seem like much but with very little effort it can certainly make a difference next time.
7. Eat enough protein, but in moderation
It is known that excess protein will be stored in your body not as muscle, but as fat, so it should be eaten according to the needs of the body. So your quantity has to be smart.
However, this does not mean that you have to fill everything with meat. Remember, plants and legumes contain a lot of protein. You can add beans, broccoli, and asparagus to your diet.
Also, a good diet of plants provides the necessary fiber to your body so that your system runs efficiently. Taking protein at the beginning of the day will help you balance your hormones and blood sugar levels.
8. Add physical activity
No diet, detox, and other fancy techniques will work without movement. Metabolism is increased swimming, gymnastics, dancing, and yoga. Even in the fresh air, you have to walk regularly. The main thing here is that the activity should be enjoyable!
Many of us exercise once in the morning or after work. If you do heavy exercise in the morning, do a little activity in the evening. Some activity of 10 to 15 minutes will help keep your metabolism in motion.
9. Work on multiple muscle groups at once
The leaner your muscles are, the speed up your metabolism will be. However, due to repeated practice if only a few muscles in your body are super-lean you will not get the maximum results.
You will engage in activities that strengthen multiple muscle groups at once. Working out for multiple muscle groups at once will increase calorie expenditure.
It also translates into more muscle fibers when working with more muscle groups. This will allow you to burn more calories and increase your lean muscle mass.
10. Whenever possible, stand up instead of sitting down
You don’t really need to practice hard to continue your metabolism. Standing for a few hours every day can give you multiple health benefits. Standing for some time can increase your metabolism.
For those who feel pain in the joints and do not want to take part in a very difficult workout, standing up is beneficial.
11. Eat more eggs
If eggs are your favorite protein then your luck. Not only do eggs fill you up, but they also contain ingredients that can help keep your metabolism moving.
Also, a diet rich in protein boosts your metabolism to 100 calories a day as proteins carry more energy to break down the body. The 100 calories burned in a day after 50 can make a huge difference.
12. Take a sip of green tea
Green tea is the key to speed up metabolism after 50. In addition to cold water, take a few cups of green tea for yourself than usual.
Self-analyzed studies have shown that green tea drinkers can burn an additional 100 calories per day. Because of these catechins, green tea is rich in antioxidants that can support your metabolic health.
It is said that green tea drinkers are active in their lives, and more likely to be self-sufficient.
13. Get enough zinc in your diet
A catch-all multivitamin is not working well enough for your body. Zinc is essentially essential for your thyroid, as it helps regulate your metabolism and make hormones that maintain energy levels. It can also help keep appetite levels in balance.
People with zinc deficiency should eat shellfish, dark poultry meat, or beef at once to get their fullness.
My expectation is that if you follow these 13 simple tips, it is possible to speed up metabolism even after 50. Although not a very easy task but some of your small habits will make a big difference later.