Every once in awhile, you may come across a picture of a man or woman in their fifties looking lean, toned and strong – and you must wonder how lucky they are.
The truth is, it has very little to do with luck. These people have discovered simple habits that keep their metabolism rocketed as they grow older.
Many changes occur in your body after 50. Muscle loss goes through the roof, and this results in slower metabolism and accumulation of fat. This not only triggers weight gain but also puts you at risk of diseases such as diabetes and high blood pressure.
If you want to enjoy a better quality of life you must know how to jumpstart your metabolism after 50 and sustain it, and these are 12 surefire ways of how to achieve that.
How to Jumpstart Your Metabolism After 50
1. Make Healthier Lifestyle Choices
If you got to 50 without ever having to diet or worry about your weight, you must be very lucky. However, your metabolism at 50 is really slow, and this means you will have to make healthier food and lifestyle choices.
Reduce processed foods to the barest minimum because now your health depends on it. Stay away from sugary beverages as well.
2. Eat More Protein
Increase the protein portions in your diet, as you cut out too many carbohydrates. Make sure most of your calories come from protein.
Proteins are metabolically active than their starchy counterparts. They help the body burn more calories than carbs and fats, suppress your appetite by making you feel fuller, and repair worn-out muscles.
3. Get Your Beauty Sleep
This is not the time to be sleep-deprived. Sleep deprivation leads to slow metabolism and it takes so much to get your body on track once it is thrown off. Aim to sleep for at least eight hours for the best results.
If you want to burn fat even as you sleep, follow these bedtime habits. They have been shown to increase the basal metabolic rate ‘even as you sleep.
4. Have an Evening Snack
Not so much if you know the right things to eat. Some foods will actually do you much good than harm if you eat them before bedtime.
Cottage cheese, Greek yogurt, and grapefruit are some of the foods that have been found to actually boost the metabolism if eaten before you sleep.
5. Take Strength Training Seriously
It is never too late to start strength training. It’s actually the only effective defense against muscle loss.
Gaining muscle mass will dramatically jumpstart your metabolism after 50. In fact, lean muscle keeps your metabolism elevated even when you’re not exercising.
You’d be wrong to assume that lifting weights is the only effective way to build muscle. You can build a lean and strong body using short home workouts.
6. Stick to A High-Fiber Diet
Foods contain either soluble or insoluble fiber. The insoluble fiber in food can be particularly hard to digest. It thus gives the body more work to break it down, leading to the burning of more calories and higher metabolism.
Additionally, fiber reduces inflammation and the risk of heart disease. It helps with digestion by adding bulk to food and enabling easier transit through the gut.
Seeds, dark green veggies, whole grains, and fruits are some of the rich sources of fiber you should eat.
7. Take Lots of Water
Water lies at the foundation of every healthy diet, and it is essential in boosting metabolism after 50 too. Resting metabolism is the metabolic rate of the body when it is not active. Having a high resting metabolism is good because you will burn more calories while sitting and sleeping.
Just by taking 500ml of water, your body can increase its resting metabolism by 10-30% for an hour, according to this study.
In yet another study, 500 ml of water was administered to 7 men and 7 women. They registered a 30% increase in metabolism that lasted between 30-40 minutes.
For better results, take the water colder rather than warmer. The logic behind this is simple – the body will have to use more energy to raise the body temperature this way.
8. Eat Your Greens
Vegetables are generally very low in calories and hard to digest. The body uses more energy to break them down.
Eating veggies can make it easier for you to jumpstart your metabolism after 50 and prevent overeating.
9. Add More Spices to Food
If you are a lover of hot food, the good news is that this innocent habit actually boosts your metabolism.
Spices such as cayenne pepper have been shown to boost metabolism. Other spices you must add to your diet include turmeric, cinnamon, ginger, and cinnamon.
10. Stay Active
Besides doing strength training, stay active throughout the day. Take long walks, walk to the grocery shop, walk up and down the stairs, play with the children outside, do some gardening – anything but stay inactive for long periods.
Taking part in these activities daily will quickly jumpstart your metabolism after 50 and allow you to stay lean.
11. Ease into High-Intensity Interval Training (HIIT)
HIIT involves alternating between high-intensity exercises and low-intensity exercises for a certain duration. This type of training raises the heart rate and burns more calories than other workouts.
There is a catch here, however. The probability of getting injured in the course of such training is high, and that has been posited in this research. It is important to only do exercises that fall within your fitness level and only do them once a week.
Start with easier exercises and then advance to more challenging ones as you get fitter.
12. Take Magnesium Supplements
Metabolism involves a variety of chemical reactions in the body, all of which cannot take place in the absence of magnesium. Taking magnesium supplements may jumpstart your metabolism after 50.
Also, take foods rich in magnesium such as nuts and seeds, avocado, and tofu.
Many people accept that gaining weight is inevitable as we age but that doesn’t have to be your truth. You can jumpstart your metabolism after 50, which will allow you to stay lean and strong in your 50s, 60s, and 70s.
Gaining muscle mass will boost your metabolism faster than any other trick. Therefore, start doing these amazing short home workouts to gain muscle rapidly.