Have you ever said to yourself…
“I don’t know why I can’t lose any weight!”?
“I was able to do that earlier, but not so now!”
Maybe it’s a slowed down metabolism. As we get older, especially after the age of 40 our metabolism slows down. You can’t change your chronological age, or your gender or genetics, but you can take steps to boost your metabolism.
Table of Contents
1. BE ACTIVE THROUGHOUT THE DAY
It’s not enough to workout for an hour, while being sedentary for the rest of the time.
Lack of sufficient activity throughout the day lowers our metabolism, which leads to fat deposition.
Increasing our N.E. A. T. (non exercise activity thermogenesis) activity is essential for increasing our metabolism and maintaining a healthy weight.
“Continuous bouts of sedentary behavior are associated with increased risk of diseases, even in individuals achieving recommended amounts of daily physical activity. Therefore, it is beneficial to break up sedentary activities with short spurts of movement including light or moderate activity, such as standing up, dancing, or taking a 1-3 minute walk.z, E.
Starkoff, B. and Lenz, E.(ACSM’s Health & Fitness Journal Mar/Apr 2015)“
What are ways you try to be active throughout the day?
For ideas of how to stay active during the day, check out my post 20 WAYS TO BE MORE ACTIVE
2. AVOID CRASH DIETS
Crash diets which involve eating fewer than 1,200 calories a day — are bad for anyone hoping to increase their metabolism. Although these diets may help you drop pounds, that will come at the expense of good nutrition. Also, you could lose muscle, which in turn would slow down your metabolism. Finally, your body will burn fewer calories and gain weight faster than before you went on this calorie restrictive diet.
Are you on a crash diet?
3. GET ENOUGH QUALITY SLEEP & MANAGE STRESS BETTER
Not getting enough quality sleep or stress management, chronically increases our cortisol levels, which signals to our body to hold on to fat.
For various reasons, women in their 50s (and middle years) often struggle to sleep well.
We are also burdened with lots of responsibilities at home and work and are often also caring for aging parents.
So what can you do to manage your stress and sleep better?
4. AVOID DOING TOO MUCH CARDIO
Too much cardio can increase your cortisol levels and make your body hold onto fat. Do cardio for general health, and not excessively.
Instead, do HIIT workouts or strength training a few times a week. Building muscle will improve your metabolism, help you burn more fat and keep it off!
5. DRINK MORE WATER
Being well hydrated keeps our systems functioning better, which also improves our metabolism. So drink up!
If you would like to more about the benefits of drinking water and how much you should, check out my post
HYDRATION: WHY AND HOW MUCH SHOULD YOU DRINK
The above are some ways you can boost your metabolism. Which of these are you doing?
Have you been struggling with not being able to lose that weight you gained over the past several years?
If you are overwhelmed, and would like someone to guide and coach you through the process so that you can get results faster, and live a life of more freedom and confidence, click on the link below to schedule a free strategy call.
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Thanks so much for this great post!! I have been on a journey toward a healthier lifestyle over the past 4 months and I am always looking for ways to boost my very low metabolism!! So of which you mentioned, I have already done!!
Hugs,
Deb
Hi Debbie. I’m so glad you found this post useful. Are you doing all of those things? Where are you on your journey? Are you looking to lose weight or just maintain it?