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After 30, changes start taking place in the body and it definitely affects the metabolism. It works to convert food into energy and uses it for functions like breathing, thinking and growing. At this age, metabolism begins to weaken, due to which weight begins to increase and digestion deteriorates. If your metabolism is also becoming weak then take these steps for health.
Increase protein intake
You should increase the amount of protein in your diet to restore weak metabolism. By doing this the body will spend more energy breaking down proteins than carbs and fats. This will strengthen the metabolism through the thermic effect of food (TEF). Eating more protein will help your body burn excess calories and reduce muscle loss. You can get protein through cheese, tofu, lentils, chickpeas and dairy products.
drink enough water
Water is important for every function of the body, even metabolism. If you drink 500 ml of water your metabolism can temporarily increase by 10-30 percent for up to an hour. Besides, drinking water increases energy and digestive health also remains healthy. It has a direct impact on our metabolism. Try to drink at least 8 glasses of water throughout the day.
don’t skip any miles
People think that if they eat one meal less, they will lose weight quickly. However, skipping meals weakens the metabolism and leads to weight gain. Skipping food signals the body to conserve energy, which slows down metabolism and leads to fat accumulation. This also increases the possibility of overeating later. In such a situation, take all your miles on time without fail.
do strength training exercises
After the age of 30, people naturally lose 3-8 percent muscle mass every decade. Less muscle means slower metabolism. In such a situation, you should do strength training exercises. Doing these exercises 2 to 3 times a week helps in keeping the muscles healthy, which improves metabolism. Strength training includes exercises like weight lifting and push-ups.
avoid stress
The metabolism of people living under stress is badly affected. Because of this, not only does weight gain begin, but cortisol also increases. Due to increased levels of cortisol, excess fat starts accumulating in the body and the problem of hormonal imbalance arises. In such a situation, one should try to reduce stress. For this, do activities of your choice, meet friends and take help of yoga.
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