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While it’s true that our metabolism naturally slows down as we get older, these tips can help people of all ages and sizes optimise their daily calorie burn.
Aerobic exercise is the key!
You probably already know that aerobic exercise helps rev up your metabolism and thus burns calories while you’re doing it. But did you know that aerobic activities also cause your metabolism to stay revved up for a period of time after exercising?
Strength training revs your engine
It’s true what they say about muscle burning more calories than fat: The more muscle you have, the more calories you burn 24/7 – even when you’re sitting still!
Eat at least 1,000 calories each day.
Your body and metabolism thrive on food. When you fast, crash diet, or restrict your intake to 1,000 calories or below, your metabolism will respond by slowing down to conserve energy. Imagine your metabolism as a blazing fire – feed the fire consistently with wood, and it continues to burn at a good rate. If you run out of wood, the fire goes out.
Include lean protein with every meal
Eating all types of food creates a thermic effect and will raise metabolism after consumption. However, protein results in a greater metabolic boost than carbohydrates or fats. Make sure you incorporate lean protein into every meal and get the right amount each day. How much do you need? A simple rule of thumb is 50 percent of your ideal body weight in grams. Therefore, for example, if you want to get down to 140 pounds, aim for 70 grams of protein each day. The best protein sources include skinless poultry, fish and seafood, lean meat, low-fat and nonfat dairy, beans, lentils, and soy.