This article originally appeared on Live in the Now.
Put simply, metabolism is the rate at which your body burns calories. Men tend to burn through calories faster than women due to having more muscle, but everyone’s metabolism tends to slow down with age. We lose muscle little by little, we move less, and we eat the same as (or perhaps more than) we used to. Sometimes we eat less, but still put on pounds, due to factors of aging and hormonal changes.
If you want to lose weight, finding ways to increase your metabolism can help you slim down more quickly, without cutting calories. Here are 10 things you can do every day to speed up your metabolism and hopefully ward off midlife weight gain.
1. Eat breakfast
It gets your metabolism going early and tends to help people eat less during the day. (See: 5 Reasons Skipping Breakfast is a Bad Idea.)
2. Exercise for a minimum of 30 minutes daily
Both aerobic and resistance exercise, even doing stretches, can boost metabolism and burn calories. You can break that up into 10-minute segments if necessary. (See: Break Up Your Workout to Burn More Fat.)
3. Sit less
Sitting still at a computer and watching TV can really keep your metabolism in a lull. Get up and move around often. Set a timer for 30 minute intervals to remind yourself you’re due for a quick stretch or walk.
4. Eat smaller, more frequent meals
It revs your metabolism and helps fight cravings.
5. Build muscle
Muscle burns more calories than fat per minute. Weight training is essential to preserving muscle mass as you age. There are many books and videos on strength training and you may want to work with a trainer two to three days a week. Or you can work on rotating specific exercises so that you do something every day without over working certain areas.
6. Drink more water
It may speed up metabolism by as much as 28 percent in an hour. Drink it cold for the best results. (See: An Effortless Way to Lose More Weight.)
7. Take CoQ10
CoQ10 will boost your energy levels and helps you exercise longer and with more vitality. (If you are looking for a high-quality CoQ10 supplement, click here.)
8. Eat a little protein with every meal
It helps build muscle and can also stabilize your blood sugar and control hunger.
9. Take green tea extract or drink green tea
Green tea boosts metabolism both with compounds called catechins and with caffeine. It takes about four cups of green tea to increase calorie burn by about 50 calories a day. A standardized green tea extract can deliver more catechins, with no caffeine.
10. Take CLA
CLA (conjugated linoleic acid) helps build muscle even when you’re on the couch.
The Anti-Aging Bottom Line
Weight gain can have a serious negative impact on your health and well-being, especially as you get older. These suggestions address one important factor in weight gain — slowed metabolism.
Use these tips to speed up your metabolism and prevent the weight gain so many people encounter with age.