Whether you’re young in age or young-at-heart, there are a few key steps you can take to keep your metabolism motor humming so you are blasting away calories at the highest rate possible.

As you age, your metabolism slows down. Older people also tend to have less muscle mass than younger people, which also reduces metabolic rate. This is why we encourage older patients to add light weight-bearing exercise to their fitness routines.

So how do you keep that furnace burning in order to burn calories, even if you’re already achieved your goal weight?

There are many simple tools to accomplish this task. I’ve outlined my favorites below:

Exercise

This weapon is key to maintaining and increasing metabolism. Seniors, take note−The Centers for Disease Control and Prevention (CDC) recommends people 65 and older get 2.5 hours of moderate-intensity aerobic activity every week and perform weight-bearing exercises on all the body’s major muscle groups at least twice a week.

At any age, indoctrinate a 30-minute daily work-out, just like brushing your teeth and eating lunch, into your daily routine.

Sleep

To increase the chances of boosting metabolism, adults should get seven to nine hours of sleep each night. Getting too little shut-eye can significantly alter your body’s processes enough to predispose you to gain weight.

(Do you ever feel hungry for no reason when you’re exhausted and then reach for the wrong foods to boot?)

De-Stress

When you’re tense, your body releases cortisol, a hormone produced by the adrenal system that is linked to weight gain. It can also significantly weaken your immune system and open the door to acute and chronic illnesses.

Turn to regular physical activity, deep breathing, a quiet evening stroll, or professional help from a psychologist or counselor if you are experiencing chronic stress.

Eat and Drink

(First and foremost, follow your bariatric practice's instructions on post-op nutrition.)

Eating the right foods−clean proteins, fruits and vegetables−fuels your metabolism firing on all cylinders. As soon as you awaken, charge-up those calorie burners by feeding them a protein and a fruit (think omelette with feta cheese, spinach and veggies and a cup of berries).

Eat small meals throughout the day but stop by around 7 p.m.

Staying hydrated is key to maintaining good health. Keep a glass or refillable water bottle with you throughout the day. You are properly hydrated if your urine is nearly clear.

Other than choosing the right foods to eat and finding spiritual solace in your life, these tools serve as a roadmap to good health, including maintaining a healthy weight.

Best of all, once you’ve adopted these tips, you will look and feel better--sooner than you think.

Great advice.

Thanks for the great tips! Why is it that we should stop eating by 7pm to boost metabolism?

Dr. Adeyeri,

Here’s a topic we’re all interested in! Weight loss surgery patients especially are known to have slower metabolisms because of so much weight loss and the fast rate of weight loss.

You have some great tips here. Another one might be to take regular breaks during the day. When you break up long periods of sitting, you can improve metabolism. All it takes is a minute or two every hour.

Thanks so much for bringing it up and sharing your tips.