The 40th birthday is a significant milestone for a large number of people. What you’ve seen is the struggle to lose weight. The process of maintaining your weight can appear like a huge effort even though you’re not doing anything different. The cause? Metabolism. Obviously!
It’s the method which your body uses to transform the food you consume in the energy you need. As you age, your metabolism slows down, which can result in weight gain.
Jaclyn Reutens who is a dietician at Aptima Nutrition & Sports Consultants and explains the reasons for this. “People generally be slower to exercise as they grow older, resulting in losing muscle, and consequently the metabolism slows down. The reason is that muscles help you to be more active metabolically even when you’re in a state of in a state of rest. “
It’s good to know that there is no need to lose everything. There are some things you can do to boost your metabolism once you’re over the age of 40. This is all in having an appropriate diet, regularly exercising and getting sleeping well.
We spoke with a Singaporean aged in the late 40s, to talk about her personal story about the slowing of her metabolism. We also sought suggestions from Ms. Reutens on how to accelerate the process.
Increase the intensity of your activities
Jill Seetoh entered her 40s, she began see her metabolism slowed when she struggled to maintain her weight in check, despite exercise.
Jill isn’t a person who isn’t a fan of fitness. She was active throughout her 20s. She was active in yoga, kickboxing along with the running. However, her fitness level dropped off in her later 20s as she was pregnant with children and was unable to find time for other pursuits. She started increasing her activity a year ago after the birth of a lively puppy which was a fantastic incentive to exercise for a while. She now walks for at least an hour every day and is a runner. she runs every day and spends at least a half hour at night together with her puppy.
While Jill initially had a difficult time pushing her workouts to the limit, her determination and perseverance helped her through and she has greater energetic throughout her day, and an improved sleep at night. Jill said “I think my metabolism has grown more vigorous, because I’m losing weight without making any changes in my diet. There weren’t any noticeable change in my walking habits before however, my metabolism has gotten stronger because of my current exercise level. “
Jill’s experiences are in line with the advice of experts that being active is an excellent way to increase the metabolism of your body. Actually, regular exercise boosts your metabolism and not only when you’re active, but it also increases throughout the remainder of the day too. While exercises such as biking, walking or jogging are recommended but you can also do other activities that are less strenuous for instance, using stairs instead using the elevator, or walking after eating to. Every little amount of exercise will boost your metabolism after 40, in contrast to a lazy day.
Eat a balanced diet
Ms Reutens also mentions that the rate at which we burn calories can be influenced by other factors that are not related to age or the factor of activity. This includes our diet, which is a major reason why the food we eat and drink is crucial.
She advises on to find the perfect balance between
- Carbs with a low glycemic index, such as brown rice, sweet potatoes from Basmati rice bread, rice multigrain bread bee hoon made of all-grain quinoa.
- Lean proteins include include skinless poultry beans, tofu, beans meat lean from lentils, beef Lean Seafood, dairy with low fat yogurt and cheese.
- Healthy fats are avocado seeds, olive oil as well as nuts.
- Dietary fibre comprises a variety of fresh fruits and vegetables.
“From a diet perspective, do not focus on a particular food or nutrient to rev up your metabolism,” suggests Dietician. “Make sure you’re not overindulging. This is something that most of us do and we don’t even realize. It’s not possible to get rid of a bad diet. Review the nutrition facts of your meals. “
“If you are unsure of your nutritional balance of meals, see a dietitian to determine if you are on track,” she states.
Get enough rest
When you’re working or tending to your loved ones can be exhausting, don’t allow that to hinder your ability to get regular sleeping patterns. Sleep is a vital element that shouldn’t be neglected.
A night of rest lets your body cut down on calories more efficiently by repairing hormones that regulate appetite. This means you’re more able to make better choices regarding food when you’re awake. Lack of sleep can cause you to feel exhausted and less physically able to do any task. Keep in your mind that it’sn’t just the amount of sleep you get that is important, but also the quality of sleep.
In keeping in this way, Jill strives to get between six to seven hours of sleep each at night. She suggests having a set time to go to bed, not taking afternoon naps, and having a room that is clean and free of clutter will help to enforce that. In the occasion of not getting enough sleep She admits to eating and snacks frequently.
Be vigilant about your routine each throughout the day
While you’re going about every day activities, it’s important to be secure especially in the case of a fitness or sports avid. PA Assurance is an insurance policy that covers personal accidents that protects the health of your family from injury resulting due to accidents. If you’re injured during an accident while working out, you could be eligible for the reimbursement of medical bills each time you visit a Chinese doctor or a chiropractor.
By combining regular exercise, a balanced diet, and an ongoing schedule of sleep, you can boost your metabolism well into your 40s. To find out more about PA Assurance, connect with an advisor today.
No comments yet