How can men improve their metabolism after 30? Nutriciologist named 5 rules

It is generally believed that metabolism is an indicator that is completely determined by heredity. And those who are lucky, can lead absolutely any lifestyle, without worrying about excess weight, staying slim always. The rest are supposedly forced to control their diet all their lives in order not to gain extra pounds.

Contrary to this popular belief, metabolism is nothing more than a reflection of our lifestyle. And heredity does matter, but less than many of us imagine. It depends on how much energy the body has to spend both to maintain performance and to perform various human activities.

The more we move, load the body, make it spend energy to digest food, choosing the right products, the higher the metabolic rate. And vice versa: by reducing energy expenditure, we slow it down.

In other words, everyone plays with this indicator as he wants, and there is no “motor” inside us that would work fast or slow from birth.

But there are two features of metabolism that we are not able to influence.

• The first one is not very happy for everyone. It is that as we age, our metabolic rate decreases by 5% every 10 years, starting when we reach the age of 40.

• The second one carries a more positive meaning, but only for men. The fact is that they initially have more muscle mass and less fat mass than women. Therefore, their metabolic rate is also higher.

Fortunately, there are simple ways that can help speed up the metabolism of the male body at any age.

Motor activity

The best way to increase energy expenditure is to incorporate regular exercise into your regimen, three to four times a week. This can be both aerobic and strength training.

The former help to burn calories faster, the latter create conditions for building muscle mass, which requires the necessary amount of incoming energy. In addition, it is very important to control the level of your daily activity.

We live in a time when we have to try to do something by ourselves: we are surrounded by transportation, delivery services, elevators. All this has a negative impact on the body: endurance suffers, the percentage of muscle mass decreases, and there are many other consequences of a sedentary lifestyle.

Therefore, you should try to use every opportunity to move. For example, go up not on the elevator, but on foot, go out in the evening for a walk for as long as your time allows, leave the car farther from work and the remaining distance to walk on your own.

In addition to additional calorie expenditure, there are many other benefits: beneficial effects on the cardiovascular system, improved well-being and mood. And exercise can also help you cope with stress.

Gaining muscle mass

Strength training is the best choice for boosting metabolism for a reason: muscles at rest use more energy than fat mass.

Thus, a person who has sufficient lean body mass should have a more nutritious and calorie-dense diet to provide the body with the conditions to preserve muscle.

Protein foods

Our body expends energy to digest food, and all nutrients differ in the complexity of this process. Protein uses the most energy to digest compared to fats and carbohydrates.

Consuming enough protein foods not only affects calorie expenditure, but also helps in gaining muscle mass. But you should not make it the basis of your diet: protein diets lead to negative health consequences, so make sure you consume all nutrients in moderation.

As sources of animal protein, choose lean meat and poultry, dairy products of moderate fat content, cheese, eggs.

Caffeine

This substance, contained in coffee and tea, is able to enhance the breakdown of fat. By the way, green tea contains many substances, among which the most important for energy expenditure are caffeine and catechin. The combination of these substances is a good combination to increase metabolism. But you should not abuse the invigorating drinks.

Regimen

Both eating and sleeping regimen is very important. When it comes to eating, many people make the common mistake of skipping lunch or dinner, thinking that this will help speed up metabolism.

But the opposite is true. In this way, its speed is only slowed down, and it increases if you eat healthy meals and foods at the same time.

If we talk about the importance of sleep for calorie consumption, it is due to the fact that lack of sleep affects the production of hormones responsible for appetite. Therefore, try to get a steady seven to nine hours of sleep.

By following these simple rules, you can not only speed up your metabolism, but also have a positive impact on your health. The combination of exercise, nutritious diet and quality sleep will improve your quality of life, mood, well-being and energy.