Boosting your metabolism and losing weight can always be a daunting journey, but it may seem especially difficult as you age. Several factors play into our weight and metabolism as we get older, from hormones to activity levels to plain old genetics. Luckily, there are a few healthy habits you can incorporate into your life in order to maintain a faster metabolism even over 50.
To discover the best tips and tricks for keeping your metabolism up and losing weight as you reach middle age, we spoke to health expert Amy Shapiro, MS, RD. She told us that her top three recommendations are to keep up with weight training, eat enough protein, and drink green tea. Read on to learn more!
Weight training
While you may think that cardio should be the main priority in your workout routine as you try to lose weight, Shapiro stresses the importance of weight training, especially for those over 50. This is because, as she notes, "As we age our muscles slowly begin to deteriorate. This is called sarcopenia and after 50 we lose about 15% of our muscle per decade."
So, what does that mean for your metabolism, though? Shapiro explains that maintaining muscle mass is vital for your overall health, and it can also play a major role in your metabolism. "The more muscle one has the higher their metabolism is since muscle burns more calories at rest than fat," she says. Of course, the best way to maintain and boost your muscle mass is to hit the gym and get lifting—your metabolism will thank you for it!
Eating enough protein
Despite what the media often leads us to believe, weight loss isn't all about cutting calories. In fact, ensuring you're properly nourishing your body with ample amounts of food (especially protein) is an essential part of maintaining and boosting your metabolism as you grow older. "As you age, increasing protein is important to maintain and support muscle mass, growth and strength along with bone health and other bodily functions," Shapiro states. She says you should be eating about 1 to 1.5 grams of protein for every kilogram of your body weight each day. "Eating protein also keeps us full and balances our blood sugar levels, which can assist with weight management," she reminds us.
Drinking green tea
Believe it or not, one of the best things you can do every day to kick your metabolism up a notch is to drink a cup of green tea. It's a simple habit that can really pay off over time! This is because tea (namely green tea) has significant amounts of a catechin called ECGC, which, according to Shapiro, has been shown by research to boost metabolism. The health benefits of this hot drink don't stop there, though. Shapiro notes that it's "also rich in antioxidants which can promote optimal health as well." All those antioxidants can do wonders for your body—and can even promote healthier skin as just another added bonus. Sign us up!
At the end of the day, boosting your metabolism is all about keeping up with a great workout routine and, of course, maintaining a nutritious, balanced diet. If you do all of that and keep Shapiro's tips in mind, you should be well on your way to your weight loss goals!
