Studies have shown that your metabolism slows down with age, and this can make it harder to lose weight.
Metabolism is the rate at which your body burns calories for energy. It can be affected by a multitude of factors, including age, sex, body fat, muscle mass, activity level, and genetics.
Although some of it is out of your hands, there are some things you can do to speed up your metabolism:
1. Add more protein to your diet
Studies have shown that protein takes more energy to digest, and this can increase your metabolism for a few hours.
A high-protein diet could boost your metabolism, and it’s also helpful for weight loss as it helps you feel fuller for longer so you’re less likely to overeat.
2. Increase your muscle mass
People with more muscle mass tend to have a higher metabolism because it takes more energy to maintain muscles than fat, even when resting.
Regular strength training like lifting weights or using resistance bands can help to speed up your metabolism in the long term.
3. Eat frequently at regular times
Eating little and often, and at the same time every day can help to maintain a healthy metabolism.
Although it’s tempting to skip meals if you’re trying to lose weight, waiting longer can mean the body starts to burn calories more slowly and it stores more fat.
Instead of having big meals, have small, healthy meals and snacks throughout the day, no more than a few hours apart.
4. High-intensity workouts (HIIT)
High-intensity interval training (HIIT) alternates quick bursts of intense energy and resting. This can increase your metabolism more than continuous cardio, like cycling or running.
5. Drink more water
If you don’t drink enough water, it could slow down your metabolism.. To be healthy, you should aim for at least two litres of water a day.
Drinking water is good for general weight loss as, unlike sugary drinks, it doesn’t have any calories. It can also help you feel fuller for longer.