By Jasmin Waldmann
Once you’re over 40, it’s a lot easier to gain a few pounds than it is to drop them. I’m often asked about the best ways to improve your metabolism after 40.
As the body and mind are programmed to survive, it stores extra calories whenever possible. The main reason why the metabolism decreases over time is because of the loss of muscles after the age of 25 to 30 years. If you don’t work out, the muscles atrophy slowly and continuously. Here are the best ways to improve or maintain a high metabolism:
- Lift heavy weights. With the right posture and technique, women should do this at least three times a week and men, minimum twice a week.
- Keep moving. Use stairs instead of lift; go to your co-worker instead of calling out or sending a message.
- Eat well. Make sure to have at least two good meals a day.
- Eat right. Have enough good protein. An average person needs 0.9 gram/kg of the body weight every day. If you work out frequently and heavily enough, this goes even higher. Choose the right sources. Have more protein from vegetables than animals
- Laugh! This is good not only for your emotional fitness; laughter also burns calories and is a good training for the belly muscles.
- Try fasting. Intermediate fasting for 17-20 hours, two to three times a week, can stimulate the metabolism. This fast involves drinking only water and herbal tea – without sugar and milk. The most beneficial time to do it is after lunch and then directly have breakfast the next morning. However, this is tough for a lot of people and so I advice them to stop eating after dinner and then have lunch directly the next day.
- Sleep well. Make sure you get sound sleep every night. There is a very close connection between sleep deprivation and appetite. When you’re sleep-deprived, your metabolic system goes out of balance, which affects your choices of food. You will end up eating carbs, salty and fatty food.
- Take popular tips with a pinch of salt. Drinking ice-cold water to increase your metabolism, or drinking green tea and black coffee, are a part of popular advice but please take this with a pinch of salt. They have their side effects.
Following these tips will not only keep your metabolism high and your body in good shape, it will also protect you from a disease like osteoporosis. Along with a fit body, you will also have a fit brain all your life.
Jasmin Waldmann is an international Mind & Body Transformation Expert. She is the author of the book ‘Change Me’. Visit www.jasminwaldmann.com to know more. Book available on amazon.