Blowing out the candles on your birthday cake can feel like you’re snuffing out the last vestiges of a powerful metabolism. But there’s good news if you’re worried about extinguishing the burn as you get older: studies suggest your metabolism won’t slow down significantly through the decades.
The study combed through data from more than 6 000 people from infants to guys in their 90s. What they found was that your energy expenditure will go through a few distinct stages as you age, but it won’t necessarily slow down as drastically as you might expect.
READ MORE: Fill Your Fridge With These 5 Metabolism Boosters
From the age of one, your metabolism will slow down by around 3% of year, but by the time you hit your 20s, that steady decline will plateau. It’s only once you reach your 60s that you’ll experience a notable dip, and even then you’ll only experience around 1% decrease in your metabolic rate per year. (So by the time you reach your 90s, your metabolic rate will only be 26% slower than it was in your younger years.)
So Why Does It Feel Like I’m Burning Less Energy?
There are tons of factors to consider, and few – if any of them – have to do with your age. You might be exercising less, eating more or missing out on vital hydration. The bottom line is that a healthy lifestyle is one of the quickest ways to get your metabolism back to firing on all cylinders.
Need a boost? Here are a few natural ways to rev up your metabolism:
1. Eat on a Schedule
If you’re still eating whenever you feel like it, you could be messing with your metabolism. Studies have found that sticking to a regular eating pattern can not only help spark your digestive system but may also help build up your tolerance to stress and reduce inflammation. Skipped breakfast this morning? It’s time to pencil in meals tomorrow.
2. Raise the Intensity
High-Intensity Interval Training is all the rage, but if you haven’t hopped on the bandwagon just yet, we might have something that could convince you to bridge the circuit. Research at the Baylor College of Medicine found that an intensive cycling circuit can ramp up your calorie burn for up to 24 hours after you exercise.
READ MORE: Research Reveals How Diet Cooldrinks Can Affect Your Metabolism
3. Get Your Eight Hours
Still pulling all-nighters? Your metabolism could be sputtering out. One study looked at how sleep can affect metabolic rate, and the findings revealed that those getting less than the daily recommended tended to have the least burn. Hack your bedtimes by setting a strict bedtime and take a few of the steps listed below to make sure you get to sleep fast:
- Limit Screen Time: Avoid screens (phones, tablets, computers) at least 30 minutes before bed to reduce blue light exposure that can interfere with sleep.
- Create a Relaxing Environment: Keep your bedroom cool, dark and quiet. Consider using blackout curtains, earplugs, or a white noise machine.
- Wind Down: Engage in calming activities such as reading, taking a warm bath or practising deep-breathing exercises to signal to your body that it’s time to relax.
- Avoid Stimulants: Steer clear of caffeine and nicotine in the evening, as they can disrupt your ability to fall asleep.
- Limit Heavy Meals and Alcohol: Avoid large meals and alcohol close to bedtime, as they can affect the quality of your sleep and digestion.
4. Load Up the Protein
One study found that guys who get a higher proportion of their energy from healthy protein sources were able to torch more calories than those wolfing down carbs. If you’re not keen to tuck into chicken breasts tonight, try decking out your morning outs with a healthy portion of protein powder, feast on dinners with a side of beans or garnish your salads with a few boiled eggs.
5. Brew Up a Solution
Tea is a great source of prebiotics which fuel micro-organisms in your gut. Try a brew like black tea which will also increase levels of fat-burning bacteria.
READ MORE: How to Burn More Calories During Your Walks
6. Raise a Glass
Staying on top of your hydration needs can be tough, especially if you’re more inclined to reach for a cool drink rather than something on tap. However, if you’re skipping H2O, you could be missing out on some serious metabolic perks: just 500ml of water can ramp up your metabolism by 30% within the next hour, according to research published in the Journal of Clinical Endocrinology & Metabolism.
7. Sprinkle on Some Cinnamon
Remember that aforementioned bowl of oats? Protein powder isn’t the only secret ingredient in your arsenal. One study found that chowing down on this tasty spice can send a signal to your fat cells to start torching calories. Cinnamon also works well in smoothies, protein shakes, curries and even some teas.
8. Eat a Sweet Treat
Researchers at the University of California discovered that eating chocolate that packs 70% or more cocoa can help spike your metabolic rate. Dark chocolate contains an abundance of theobromine, a compound that stimulates adrenaline which can help ramp up the burn.
