Engage in resistance or strength training exercises. Building muscle mass can help increase your metabolism, as muscles burn more calories than fat. Focus on exercises that target major muscle groups, such as squats, lunges, push-ups, and weightlifting.
Incorporate HIIT workouts into your routine. These short bursts of intense exercise followed by brief recovery periods have been shown to be effective in burning calories and improving overall fitness.
Include regular cardiovascular workouts in your routine. Activities like jogging, swimming, cycling, brisk walking, or dancing can help burn calories and improve heart health.
Stay active throughout the day by increasing your NEAT. This includes activities like taking the stairs instead of the elevator, walking or biking to nearby places, doing household chores, or simply standing instead of sitting whenever possible.
Pay attention to your diet. As you age, it becomes more important to maintain a balanced diet to support your metabolism. Eat plenty of whole foods, including lean protein, fruits, vegetables, whole grains, and healthy fats.
Prioritize quality sleep as it plays a crucial role in regulating hormones that control appetite and metabolism. Aim for 7-9 hours of sleep per night to support overall health and optimize calorie burning.
Drink an adequate amount of water throughout the day. Sometimes thirst can be mistaken for hunger, leading to unnecessary snacking. Water can also help boost metabolism temporarily.
Chronic stress can impact hormone levels and contribute to weight gain. Practice stress-reducing activities such as yoga, meditation, deep breathing exercises, or hobbies that help you relax and unwind.