After thirty years, many notice: jeans sit denser and decreases - although eating habits and lifestyles have not changed. Why is this happening? The fault of everything is the slow extinction of metabolism, which begins unnoticed, but affects almost everything: from body weight to well -being.
But you should not despair. Metabolism is not a "age", but a system that can be supported and even activated. How exactly? Everything is simple - with the help of healthy habits and basic knowledge of your body.
After 30, the body gradually loses muscle mass - this process is called sarcopy. It is the muscles that are responsible for how many calories we spend even at rest. Less muscles are less energy, even if we don't eat anything.
Therefore, strength training 2-3 times a week is no longer advice, but a vital need. This is not necessary about the bar in the hall: exercises with your own weight, expander or dumbbells will fit. The main thing is regularity.
And for the muscles to grow, they need protein. High quality, varied and daily. It should be included in every meal. Focus on:
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Chicken, turkey, beef;
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Fish, seafood;
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Eggs, cheese, yogurt;
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Legumes, chickpeas, lentils, tofu.
Protein also has a thermal effect - the body consumes more energy on its absorption than on carbohydrates or fats.
In order for metabolism to work on full, the body needs water. Even slight dehydration slows metabolism. A glass of water before eating is a simple and effective technique for hydration and appetite control.
Another bonus is hot pepper. Capsaicin temporarily activates thermogenesis - the body begins to burn more calories. And green tea or coffee (without sugar) stimulate metabolism due to caffeine.
It is also important to give up ultra -treated products - the body spends much less effort on their assimilation. Choose whole cereals, vegetables, fruits, quality proteins - everything that requires real body work.
Chronic stress and lack of sleep are two main enemies of your metabolism. The high level of cortisol causes the body to accumulate fat, especially in the abdomen. Therefore, quality sleep (at least 7 hours) and stress management skills are real metabolic investments.
Your body after 30 is not an "old motor", but an experienced mechanism that needs a little more care. Power loads, protein, water, healthy eating and sleep are a simple recipe for high energy and good metabolism without diets and extremes. Do not fight with age - work with him.
