Outsmarting your metabolism to lose weight as a senior seems like a farfetched dream, but it isn’t! You can change your metabolism by making simple lifestyle switches. Learn how to trick your body into operating more efficiently with these small steps:
1. Strength Training Can Change Your Life
Keeping a healthy amount of muscle tone on your body is going to be burning more calories constantly. In this case, starting a strength training program can help in increasing your basal metabolic rate – the number of calories required to keep your body functioning at rest.
An added benefit of strength training is that it’s a great way to lose belly fat. Overall, weight loss and maintaining a healthy weight has many health benefits for your whole body. Also, a routine in strength training isn’t time consuming for the rewards you get.
It’s best to create a training agenda with your doctor, starting with simple exercises to get you comfortable. You’re never too old to improve your muscle tone. You can definitely build muscle after 60 by doing strength-training exercises. In fact, it’s possible to strengthen your muscles well into your 90s.
2. No Excuses
Maybe the gym isn’t your favorite place, so there’s other alternatives to get your body moving. Just because you’re getting older doesn’t mean the day needs to be spent sedentary. Even light amounts of activity can help your metabolic and cardiovascular systems. Every chance you get, try to get your body moving, whether it’s spending time gardening or managing the household.
Try increasing the number of steps you take everyday, every little bit counts! If you want to keep track you can get a fitness watch to see how many steps you take a day – that little walk to the mailbox and back or to a friend that lives close by is getting those steps in.
3. Eat For Muscles
The best way to build healthy muscle is to increase your intake of protein. Eating lean protein takes longer to digest, boosting your metabolism and it prevents muscle loss. Seniors who eat higher levels of protein are less likely to lose the ability of everyday functional activities.
Even though it’s advertised as a healthy option, try to avoid processed protein shakes. It’s better to eat whole unprocessed sources of protein, such as:
4. Eating Enough Calories
There’s many fad diets out there, but the best way to stay fit and lean is to eat whole and unprocessed foods. Seniors need the proper amount of calories to make sure their metabolism keeps burning. Cutting yourself short of calories won’t give you the right level of energy and lower your metabolism. Without the right amount of calories your body will start losing muscle mass and not maintain a healthy metabolism. It can be a struggle to eat balanced meals as a senior, but you can get plenty of tips from your doctor to succeed in this.
5. Reduce your stress level
When you’re under chronic pressure, your body can interpret your stressed-out state as a sign to conserve energy. The “flight or fight” response created by stress hormones like cortisol can trigger glucose production because our bodies think we might need the energy. The results can impact your metabolism, in addition to triggering cravings for sweets. Although more research is needed, some studies suggest that relaxation activities such as meditation can help metabolism.
The Victorian Assisted Living and Retirement Community
The Victorian is an assisted living and retirement community that makes living independently, while at the same time feeling safe and secure, a reality. We strive to provide the best quality of life for all residents including those suffering from loneliness and depression.
We offer a comprehensive activity program that includes both physical and social activities to encourage emotional well-being. Our staff is trained to assist those with depression. If you or a loved one are considering assisted living, contact The Victorian today to learn more about our services or tour our community.