The longer you go between meals, the more your metabolism drops and the hungrier you feel. You can also eat smaller, more frequent meals to avoid a drop in metabolism. Nutrient-dense foods keep your body fueled longer. Eating whole foods can help you get more of the nutritional value, since over time your body becomes less efficient at absorbing nutrients. Most older adults need about 1.0 to 1.5 grams of dietary protein per kilogram of weight, while younger adults need about 0.8 g of protein per kilogram of weight.Īlong with protein-rich foods, you should fill up on more whole grains, fruits, vegetables, and fiber. Older adults have more protein needs to make up for muscle loss and to maintain bone health and other body functions. To boost your metabolism, add more protein to your diet. Water helps keep your skin, hair, and brain healthy. Staying hydrated also helps when you exercise, and it lets your body dissolve important minerals and vitamins. While the process only lasts about an hour, it happens each time you drink water. Using energy to create heat requires burning calories, and this can boost your metabolism by as much as 30%. This is the same process your body uses to metabolize food. When you drink H2O, your body goes through thermogenesis (body heating) to process the liquid and heat it to body temperature. Examples include:ĭrinking water also helps your metabolism. Aerobic or cardio exercise offers benefits like:Īerobic exercises get you moving to improve your metabolism.
You can boost your metabolism by doing more aerobic or cardio exercises.
Weights, resistance bands, and body weight exercises can all help build muscle. Building muscle mass also helps your body burn more calories, so you don’t convert them to fat as easily. To boost your metabolism, try strength training and lifting weights. Metabolism, protein, and muscle are connected, so when muscle mass decreases, so does metabolism. This is also when your metabolism begins to slow down. This loss, called sarcopenia, speeds up after you turn 50, and you can lose as much as 15% muscle mass each decade afterward. You begin losing muscle mass in your 30s - about 3% to 8% each decade. A few simple life changes can help you boost it. The good news is that you don’t need to live with lower metabolism after you’re 50. These changes become more noticeable after 50. But there’s more to your metabolism than that.Īs you get older, your body stores more fat and loses muscle due to hormone shifts. If you use fewer calories, you might gain weight.
If you use more calories than you take in, you might lose weight. Metabolic rate is an umbrella term for all the chemical reactions and processes in your body that turn food into energy. But as you age, your metabolism slows down. Some people have a faster metabolism, and some have a slower one.
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