How to boost your metabolism after 60? Why is it important to succeed at this age?
Metabolism is the backbone of life. Slow or fast, it is based on the amount of calories needed to run the organism and a person’s body. Since it is purely individual, you can calculate it according to a special formula. Before you go looking for it and get out your mobile calculator, think about it. How old are you: 30, 40 or 60? Your metabolism depends on it. The good news is that you can learn how to boost your metabolism after 60 even if it’s slow. This article will give you some guidelines. Let’s have a look!
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Why is it necessary to boost your metabolism after 60?
Energy, a healthy weight, an inexhaustible dynamism, shiny hair and smooth, hydrated skin, all these signs reveal a good metabolism and guarantee good health. No need to tell you about it in numbers! It is enough it to say that a caloric deficit is essential for weight loss. Less calories to lose weight permanently and boost your metabolism. However, it is classified into three types: cellular, energizing and basic. There are foods that speed it up and activities that burn calories. In another article where we discussed how to lose weight at 70 if you didn’t inherit the right genes, I wrote that a personal trainer will set up your exercise routine, but won’t tell you the crucial foods. At the same time, a dietitian will give you a list of what you should or should not eat without specifying how many steps you should take during your outings. You can see that this sounds complicated! However, do not throw give up if you have decided to boost your metabolism hic et nunc.
Is it easy to stimulate metabolism when you’re in your 60s?
Unfortunately (and you’re not the one to blame) it’s hard to boost metabolism after a certain age. It’s a natural part of the aging process and it’s unavoidable. While hormonal changes don’t work in your favor, and menopause wreaks havoc on your hormonal health, there are other metabolism-slowing factors that can be blamed.
- Certain diabetes medications, steroids, and antidepressants.
- The fats that the body stores.
- Improper thyroid function.
- Stress that spikes insulin levels.
- The lack of physical activity and the small amount of calories burned.
All of this “company” could be a major cause of your metabolism slowing down, which ultimately leads to unexpected weight gain.
How to boost your metabolism after 60?
Moderate sun exposure to get more vitamin D is an idea that will help your metabolism speed up its work. Certain foods like egg yolks, salmon and other fatty fish, and vitamin-enriched cereals should definitely be included in your diet. Supplements are also allowed.
You may think that physical activity stimulates your appetite, but one study shows that a single one-hour workout or three 20-minute sessions can reduce the urge to eat for up to six hours. Even better? This effect lasts even longer with continuous training.
There are solutions that really work. For example, lifting weights has two positive effects on your body. First, strength training restores the muscle loss that accompanies aging. Second, lifting weights increases the amount of calories you burn. How to get more energy? Use free weights in each hand, or (just kidding, of course) bags full of groceries. Do arm raises and bicep curls to increase muscle tone in your back and arms.
Holding these same weights by your side, you can do calf raises, squats, and lunges to build leg muscles. If you put them on your chest, you can do crunches or modified sit-ups to help strengthen the abdominal muscles.
Standing can burn up to 400 extra calories a day! If you must sit for long periods of time, take time every 20-30 minutes to get up and move around. Even better? Consider getting a sit-stand desk. This will get your blood flowing and boost increase your metabolism.
Getting enough sleep, without sleeping in, is a good way to boost your metabolism. Go to bed between 10 p.m. and 11 p.m. and get up at 7 a.m. at the latest. The longer you stay in bed, the lazier you get. Good sleep is guaranteed without the blue screen of TV and computer.
Finally, drink more cold water, because it’s a proven fact that the heavier you are, the more water you should drink per day. Example: 50 kg /1.7 l (110lb/57.4 fl oz); 60kg /2.1L (132 lb/71 fl oz); 70kg/2.4L (154 lb/81 fl oz); 80kg/2.8L (176 lb/95 fl oz).
Cook with coconut oil because your body will burn healthy fats where it tends to store unhealthy fats for later use.