By Seun Sowemimo, MD, FACS, FASMBS
Whether you’re young in years or young-at-heart, there are a few key steps you can take to keep your metabolism motor humming so you are blasting away calories at the highest rate possible.
As you age, your metabolism slows down. Older people also tend to have less muscle mass, which also reduces metabolic rate. This is why we encourage older patients to add light weight-bearing exercise to their fitness routines.
So where do you start to ignite that metabolism match?
Here are four proven tools to help keep your metabolic rate up, regardless of your age:
Come On–You Already Know This is #1
Exercising (yes, even walking!) is key to maintaining and increasing metabolism.
Seniors, take note−The Centers for Disease Control and Prevention (CDC) recommends people 65 and older get 2.5 hours of moderate-intensity aerobic activity every week and perform weight-bearing exercises on all the body’s major muscle groups at least twice a week.
At any age, indoctrinate a 30-minute daily workout, just like brushing your teeth and eating lunch, into your daily routine.
The benefits extend way beyond the calorie-burning benefits–moving your body also helps offset depression, increase flexibility and help you far better than any medication.
ZZZZZZZZs and Then Some
To increase the chances of boosting metabolism, adults should get seven to nine hours of sleep each night.
Getting too little shut-eye can significantly alter your body’s processes enough to predispose you to gain weight. (Do you ever feel hungry for no reason when you’re exhausted and then reach for the wrong foods to boot?)
Decompress
When you’re tense, your body releases cortisol, a hormone produced by the adrenal system that is linked to weight gain. It can also significantly weaken your immune system and open the door to acute and chronic illnesses. Turn to regular physical activity, deep breathing, a quiet evening stroll, or professional help from a psychologist or counselor if you are experiencing chronic stress.
Eat and Drink
Eating real whole foods−clean proteins, fruits and vegetables−fuels metabolism. As soon as you awaken, charge-up those calorie burners by feeding them a protein and a fruit (think omelette with feta cheese, spinach and veggies and a cup of berries).
Transform what you eat and you will transform your life.
Dr. Seun Explains How You Can Say Goodbye to Bad Food
Staying hydrated is key to maintaining good health.
Keep a glass or refillable water bottle with you throughout the day.
How can you keep tabs on your hydration level?
You are properly hydrated if your urine is nearly clear.
Other than choosing the right foods to eat and finding spiritual solace in your life, these tools serve as a roadmap to good health, including maintaining a healthy weight.
Best of all, once you’ve adopted these tips, you will look and feel better sooner than you think.
Who is Prime Surgicare?
Since 2010, my metabolic and bariatric team and I have been helping people who live in New Jersey and New York to overcome the constraints of obesity and become as healthy as possible. Through our expertise in obesity medicine, we use bariatric weight loss surgery to jumpstart weight loss for people debilitated by type 2 diabetes and others who have more than 100 pounds to lose.
We welcome an opportunity to talk with you about your weight loss challenges and, more importantly, your weight loss goals. Call our friendly team at 732-210-0702 to schedule a consultation soon.