Your teenage years may not be the high point of your life. However, it is the time when you hit your calorie-burning peak. This boost in metabolism is likely due to your growing body building adult bones and muscles. After you reach your mature size and shape, you may have the same appetite but your metabolism begins to slow down. It might be ever so slightly at first but becomes more significant as you hit your 40’s, 50’s and beyond. This is a major reason why so many of us end up with a diet that puts on extra pounds as we get older.
Now here’s the happy ending to this story: Even as your metabolism slows down, you can still achieve weight loss success. Nutrisystem weight loss plans are designed to ignite your body’s natural fat-burning ability and help you reach your healthy weight at any age. In addition to a healthy diet plan, these 10 simple strategies can help you to boost your metabolism and drop excess weight.
Here are 10 simple tips to help boost a slowing metabolism:
1. Maintain Muscle
Let’s start with a few basic facts. Your basal metabolic rate is the amount of energy (in the form of calories) your body uses to stay alive, says Healthline. According to the National Council on Strength & Fitness, a pound of muscle at rest burns an estimated six calories per day. As people age, they begin to lose muscle mass and naturally burn fewer calories as they go about their day, says Harvard Health. However, they explain that you can maintain your muscle mass with resistance training or weightlifting exercises two to three times a week. Choose between a mix of upper body workouts, ab workouts and even enjoyable home workouts with these 10, 10-minute exercise routines from The Leaf! Bonus: strength-building exercises tone your body, so you look as good as you feel. Always speak with your doctor before starting an exercise regimen.
2. Protein Power
To maintain and build muscle, your body needs protein. The best sources of protein are Nutrisystem PowerFuels, such as chicken breast, eggs and Nutrisystem Protein and Probiotic Shakes. They have all of the muscle-building power you need. These lean proteins also supply you with energy to get you through the day and keep you feeling full long after you’re done eating. Nutrisystem meals are nutritionally balanced so you get just the right amount of protein for you. On days when you are preparing Flex meals and healthy snacks, be sure to include PowerFuels. Find out about a few diet food favorites here. >
3. Drink Up
Your body needs fluids to digest and absorb nutrients in the food you eat. Staying hydrated also plays a major role in your metabolism. According to a report, published in the medical journal Frontiers in Nutrition, chronic mild hypohydration is correlated with obesity, diabetes, cardiovascular disease, cancer and Alzheimer’s disease. But don’t just depend on your sense of thirst to stay adequately hydrated. You can be mildly dehydrated even if you don’t feel thirsty, says Cancer.net. Nutrisystem weight loss experts recommend drinking at least 64 ounces of water each day. If you want a change from plain water, try calorie-free seltzer water, unsweetened herbal tea and black coffee.
4. Portion Control
When your metabolism slows down, you burn fewer calories each day and any that are leftover get stored as fat. You can continue to enjoy satisfying and filling food as you get older. However, you need to adjust the quantities. With Nutrisystem, you get delicious, satisfying meals and snacks in exactly the right portions. Whenever you choose food for yourself, check the serving sizes on package labels and eat just one serving at a time. Learn more expert tips on the difference between serving size versus portion size to improve your weight loss success!
5. Think Nutrient-Dense
Even though you need fewer calories as your metabolism slows down, your body still requires adequate levels of vitamins and minerals. Including more nutrient-dense foods that are high in nutrients and low in calories is essential for your healthy weight loss diet plan. Non-starchy vegetables, such as salad greens, carrots and tomatoes, are some of the most nutrient-dense foods on the market. With your Nutrisystem weight loss plan, you eat four servings of non-starchy vegetables every day. Pick your favorites from a long list of choices and enjoy them raw or cooked, however you like them. Best of all, you can eat as much of them as you want! Learn more about delicious and healthy non-starchy vegetables. >
6. Eat Often
Eating small, frequent meals throughout the day prevents hunger and may boost your metabolism. On Nutrisystem, you keep your metabolism working continuously by feeding it steadily. Skipping Nutrisystem meals and undereating may actually slow your metabolism and hinders your weight loss progress. Your Nutrisystem plan comes with healthy meals and snacks designed to fuel your busy life and keep you satisfied. Enjoy all the recommended diet food and shed extra pounds at the same time.
7. Smarter Snacks
You need to boost your metabolism and keep it active in between meals. However, many popular snack foods are loaded with extra calories, fat and sugar. The best snacks include a PowerFuel, such as peanut butter or string cheese, that is high in protein and low in fat. Add raw vegetables or high-fiber SmartCarbs, such as apple slices or whole grain crackers.
8. Get Spicy
“Capsaicin is the molecule that is responsible for the pungency of hot peppers,” says the International Journal of Obesity. But this spicy compound does more than burn your tongue. In a study, published in Obesity: Open Access, researchers provided participants with a supplement containing capsaicinoids. They found that the supplement increased the metabolic rate in participants for up to three hours after they finished eating. The scientists also discovered that the subjects who took the supplement burned up to 116 more calories per day than the study participants who did not take the capsaicinoids. With a Nutrisystem weight loss plan, hot peppers, garlic and other spices are Free foods, so you can eat as much of them as your taste buds can handle.
9. More Movement
Every step you take burns more calories than when you are sitting still. To activate your metabolism throughout the day, set a reminder on your smart phone to get up and move around every hour, if possible. And add a little extra calorie-burning activity to your daily routine by taking the stairs or walking across a parking lot whenever you can. Start your day with a quick power yoga routine or these five yoga moves to improve flexibility while building strength!
10. Sleep Longer
For so many of us, busy lives can make it hard to get the sleep we need each night. This can leave us hungry for extra calories to keep us alert throughout the day, while also slowing the metabolism we need to burn it off. “Laboratory studies have clearly shown that sleep deprivation can alter the glucose metabolism and hormones involved in regulating metabolism,” says a report in the International Journal of Endocrinology.
According to SleepFoundation.org, the National Sleep Foundation recommends seven to nine hours of sleep for adults (ages 26 to 64) and seven to eight hours for older adults (ages 65+). Get adequate sleep every night, boost your metabolism and rest easy knowing your weight loss program goals are in reach. Can’t sleep? Click here for five reasons why your slumber is suffering >
Looking for more weight loss advice? Check out these Healthy Hacks for Losing Weight in Your 50s. >