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Metabolic Rate Changes with
Age:
How to Keep Your Metabolism
Fired-Up as You Age
Your basal metabolic rate,
or BMR, is the term used to denote the total
energy that your body burns up
in a given day. It considers the energy that you use to think, walk,
breathe, digest your foods, work and even sleep. In other words, your BMR is
the total amount of energy that you use every day to stay alive and
function. Everyone desires to have a high metabolic rate because that means
that they use their foods more efficiently, maintain healthy weight levels
longer, fell better, think clearer and live healthier lives overall. It is
traditionally considered normal for your BMR to decrease with
age, but there
are several lifestyle modifications that you can embrace to at least
partially negate this effect.
You see, BMR decreases are heavily associated with the reduction of
lean
muscle tissue. Muscle tissue uses energy to support, even when the body is
asleep, than does fat tissue. Muscle tissue undergoes
atrophy (diminishing)
as we age because, frankly, we tend to move less with aging. So, that's the
first big clue as to how to maintain your metabolic rate with
aging: you
need to maintain your muscle mass with regular
physical activity!
Let's take a closer look at some of the lifestyle modifications that may be
necessary for you in order to keep your metabolic rate fired-up - regardless
of your age.
What are the physical signs of a
faster metabolism, how do I know if my metabolism has risen?
What can I do to increase or maintain my metabolic rate as I age?
Well, for starters, you can:
-
Ensure that you engage in
at least 20 to 25 minutes of moderately-stressful physical activity each and
every day.
-
Begin eating more
small
meals throughout the days instead of just 1 or 2 larger meals. When you eat,
digestion immediately begins. Digestion uses up a lot of
energy and
increases your metabolic rate.
-
Look for other small ways
to stay more active. For instance, stop waiting for those optimal parking
spots. Take the spots at the back of the lot and
walk to the door. Likewise,
take the steps instead of the elevator. Give the
dog an extra walk each day.
Get the picture?
-
Put down the coffee,
alcohol and
soft drinks and drink more cold water instead. Water is the
essence of life – and it increases your metabolic rate.
-
Avoid saturated fats and
trans fats like the plagues that they are. Plan your
meals with whole-grain
foods, vegetables, fruits, non-fat dairy products and only the very leanest
cuts of meat (if any at all!).
-
Learn effective methods to
manage your stress levels like Yoga, meditation,
Pilates and Tai Chi.
-
Plan, prepare and eat your
daily meals at roughly the same times each day. Train your mind, and hence
your body, to anticipate the process of digestion and assimilation.
Your metabolic rate has always been, and will always be, a result of a
combination of your activity levels,
caloric intake, and the
types of foods
that you consume. Some foods (like vegetables) are simply easier for the
body to make efficient use of. It's very important for all of us, regardless
of our ages, to eat the proper foods, in the proper manners, at the proper
times – and to always maintain regular levels of physical activity. Your
metabolic rate is yours to control. By implementing some healthy and
enjoyable lifestyle modifications, you will find that your body will respond
very favorably and will reward you with increased longevity and vitality.
How to increase your metabolism for effective weight loss
What are the physical signs of a
faster metabolism, how do I know if my metabolism has risen?
You must seek approval from your doctor
before starting any new diet.
Please read our
Terms!
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