The article, published in the peer-reviewed journal Science, analyzed data from nearly 6,500 people aged from infancy to the elderly, and determined that resting metabolism was maintained for 20 to 60 years before d ‘record a decrease of less than 1% per year thereafter, according to a CNN report.
The article also found no real difference between resting metabolic rates of men and women, even for postmenopausal women, when controlling for other influences.
This means that the generally accepted belief that humans’ resting metabolism slows down with age is not true.
But those who feel like their bodies aren’t burning calories like they used to can boost their metabolism by changing their lifestyle, regardless of their age. Here are some tips, backed by science:
BE ACTIVE EVERYDAY AND THROUGHOUT THE DAY
Our metabolism can slow down when our daily activity level has slowed down. Along with other health risks associated with prolonged sitting, experts indicate that constant inactivity is the number one reason that slows down our metabolism.
“Being sedentary most of the day significantly reduces fat metabolism,” Edward Coyle, professor of kinesiology and health education at the University of Texas at Austin, told CNN.
Fat metabolism refers to the type of fuel we burn during resting metabolism.
Coyle, who is also the director of the school’s Human Performance Laboratory, said his research found that it is necessary to take at least 8,500 steps a day – throughout the day, rather than a single shot – in order to maintain adequate fat. metabolism.
Even if we don’t have the time or the ability to do intense workouts, just getting up and moving around for a few minutes an hour can make a difference, he said.
Additionally, in his lab, Coyle found that just five to four seconds of full-effort exercise every hour throughout the day can dramatically increase fat metabolism by up to 49%.
DO EXERCISES THAT BOOST METABOLISM
High Intensity Interval Training (HIIT) and Strength Training have both been shown to have statistically significant impacts on metabolism.
HIIT basically consists of periods of intense exercise mixed with periods of recovery. It has been shown to increase our metabolic rate, especially for fat burning, long after training is over. One study found that after 12 weeks of HIIT, overweight men reduced their belly fat by 17% and their overall body fat by two kilograms, which is comparatively more than other forms of exercise.
On the other hand, with strength training, one can increase the muscle mass of the body, which helps in increasing the metabolic rate.
Building muscle through strength training will continue to burn caloric energy no matter how often we exercise, as long as we exercise enough to maintain muscle mass.
Strength training also helps decrease metabolism associated with weight loss diets. In a study of 48 overweight women dieting just 800 calories per day, strength training was shown to help them maintain muscle mass and metabolism, while those in the study who did that aerobic exercise or no exercise lost muscle and exhibited decreased metabolism. .
Mixing weekly workout routines to include both strength training and HIIT workouts maximizes our metabolic acceleration through exercise.
EAT PROTEIN AND WATER
Because it takes energy to process the food you eat, digestion actually increases your metabolism for a few hours. This is called the thermal effect of food, or TEF.
But that doesn’t mean you should eat more. It does mean, however, that you should be eating more protein. Protein causes the greatest increase in TEF, increasing your overall metabolic rate by 15-30%.
Eating protein is essential for building and repairing muscle, which as noted above boosts metabolism. Plus, eating protein helps you avoid muscle loss and the resulting decrease in metabolism that can accompany dieting.
Angie Asche, registered dietitian and owner of Eleat Sports Nutrition, advised eating 20 to 25 grams of protein within an hour of training.
This equates to a 3-ounce chicken breast (24 grams of protein), a 7-ounce container of 2% Greek yogurt (20 grams), or a scoop of whey or vegetable protein powder (grams of protein vary depending on the brand) .
Drinking more water can also briefly increase metabolism. Research shows that drinking 0.5 liters of water can increase resting metabolism by 24% for about an hour. Drinking cold water can lead to a greater increase in metabolism, as energy is used to bring it up to body temperature.
GET THE REST YOU NEED
Sleep is essential for recovering and restoring your body.
Sleeping less than seven hours on a regular basis can have many negative health consequences such as weight gain, diabetes, high blood pressure, heart disease and stroke, depression, impaired immune function, pain increased, impaired performance and an increased risk of death, according to the American Academy of Sleep Medicine and Sleep Research Society.
Research published in the International Journal of Endocrinology indicates that sleep deprivation and reduced sleep quality negatively impact metabolism.
To get what you need, it’s important to create a nighttime routine that includes strategies that make it easier to rest, such as breathing exercises to help calm your nervous system. You can also practice yoga to prepare your body for sleep.