While you can’t control factors like age or genetics, the good news is that through practicing healthy habits like the ones below, you can improve your metabolism, and your quality of life, to remain healthy at any age.
Metabolism is a word with a negative connotation, but it’s a key player impacting weight loss and overall health. Even the most health conscious among us will fall victim to a decreased metabolism over time. Experts state that even with continuing a regular diet and exercise regime, you’ll still gain two pounds per year. Never fear- check out these tips to help jump-start your metabolism.
1. Check that protein intake.
It’s always beneficial to get more protein into your diet, since it’s a nutrient essential to bodily function and can’t be naturally produced by the body. However, you can have too much of a good thing.
A recent study suggests that excessive consumption of animal-based protein can have adverse effects including weight gain, increased risk of heart disease, and reduced liver and brain function. A good rule of thumb for calculating protein intake is by multiplying body weight by .36, or using an online calculator. Also, try a wider variety of both animal and plant-based protein throughout the day, and fitting in more vegetables at dinner.
2. Work out different muscle groups.
One common mistake made while training is overworking just one set of muscles. Lean muscles drive a healthy metabolism, so in order to maximize each workout, it’s important to do exercises that add variation.
Try incorporating more strength training into your routine, using the guidance and structured training of a workout app, and make sure to block out time to stretch out those muscles. If you don’t feel like making it to the gym, try hopping on a Jumpsport trampoline and experiencing the all-over benefits of a trampoline workout.
3. Get plenty of sleep.
Poor sleep has been linked to two hormones (leptin and ghrelin) that regulate the appetite. Meaning, if you don’t get enough sleep, you could experience cravings, will feel hungrier, and are more likely to choose nutrient-poor foods. Make sure you’re getting enough sleep!
4. Limit screen time.
One major contributor to poor sleep is the time we spend binging T.V. or scrolling on our phones before bed. Experts suggest there may be other health risks associated with staring at artificially lit screens for hours at a time, but it’s safe to say that switching off your phone at least an hour before bed will help you pursue optimal health.
5. Don’t skip meals.
It seems like a no-brainer, but there are way too many people who skip meals (especially breakfast). Missing a balanced breakfast is a missed opportunity to feed your muscles. Keep in mind that your body can only process so much of any given nutrient at once, so “doubling down” at breakfast or lunch isn’t a good backup plan.
Try the tips above for increased metabolism, no matter your age!