You may already suspect your metabolism slows as you age. In a review of data on energy expenditure, researchers found simply getting older is associated with progressive declines in basal metabolic rate. On top of that, there are many daily habits that can drain your metabolism even further. But you can beat the decline by cutting out the below habits and watch your metabolism and energy levels improve.
Your metabolism slows down during sleep, eating breakfast can fire up your metabolism and help you burn more calories throughout the day. According to Rush University Medical Center, “When you eat breakfast, you’re telling your body that there are plenty of calories to be had for the day. When you skip breakfast, the message your body gets is that it needs to conserve rather than burn any incoming calories.”
If you grab a sugary donut or eat a muffin in the car, you’re setting yourself up to crash later. Instead, choose something with filling protein and high in fiber like eggs, yogurt and berries, oatmeal or whole-wheat toast topped with peanut butter.
Did you know sitting for extended periods puts your body into energy-conservation mode, which means your metabolism can suffer. According to the UK’s National Health Service, “Sitting for long periods is thought to slow metabolism, which affects the body’s ability to regulate blood sugar, blood pressure and break down body fat.” So get up out of your chair all throughout the day.
Accounrding to the American Council on Exercise (ACE): “Strength training is a key component of metabolism because it is directly linked to muscle mass. The more active muscle tissue you have, the higher your metabolic rate.” And, according to ACE, a pound of muscle burns an additional 4–6 calories each day compared to a pound of fat.
Protein feeds your muscles. Eat too little, and you may have trouble building or maintaining muscle mass. Muscle is importance to boost your metabolism. Protein requires more energy to break down than carbs or fat, so you’ll actually burn more calories during digestion.
The lack of a good night sleep will decrease metabolism and hormonal imbalances. Science shows that sleep is intricately connected to various hormonal and metabolic processes in the body and is important in maintaining metabolic homeostasis. Research shows that sleep deprivation and sleep disorders may have profound metabolic and cardiovascular implications.
Staying hydrated will help to boosted metabolism. Drinking water will increases metabolic rate by 30%. Drinking water can also boost your body’s ability to burn fat. Studies also suggest that drinking one or two glasses of water before a meal can fill you up so you naturally eat less
When stress levels increase, your body produces a hormone called cortisol. Cortisol leads to increased appetite, increase food cravings, decreases our desire to exercise and reduces sleep quality. These habits create a negative impact on your metabolism. We can’t always control our stress levels, but managing stress can go a long way.
On the show, we discuss fitness, nutrition, and how to find a work life balance for the working professional. We interview other influencers and wellness pros that share powerful motivation and inspiration so you can hustle and achieve your goals! But most importantly we keep things real and we'll make you laugh so you can stay sane in the process.