As you age, metabolism slows down, muscle mass decreases, and fat increases. As a result, the calorie-burning process also slows. According to research, higher body fat levels are associated with an increased risk of death. In this regard, Newsweek in the United States summarized lifestyle habits that help boost metabolism and effectively burn fat, based on expert opinions.

 

"Try to walk whenever possible."

 

Fitness experts say, "Walking is one of the best ways to burn calories and improve metabolism," and "People training to reduce fat should walk consistently." According to research, walking makes a significant contribution to daily energy expenditure.

"Sleep well"

 

Obesity specialists say that "getting 7 to 8 hours of quality sleep every night is one of the simple yet important lifestyle changes that help improve metabolism and reduce fat." Quality sleep is essential for regulating metabolism.

According to research, people who do not get enough sleep regularly tend to feel less full after meals and metabolize fats in food differently. Both of these conditions can lead to greater weight gain.

Experts point out that "short sleep (less than 6 hours every night) is associated with increased body mass index and weight gain," and that "short sleep duration increases the risk of obesity by more than 40% in both children and adults."

 

Eat plenty of protein-rich foods.

 

Proteins stimulate metabolism. Experts advise, "Certain food groups can increase total daily energy expenditure," and recommend making lean meats like chicken and fish the main components of your diet to boost metabolism.

About 20% of protein calories are consumed during digestion, and eating high-protein foods causes chemical reactions that break down the food, leading to an increase in internal body temperature.

According to research, consuming more protein than the recommended dietary allowance not only leads to weight loss but also reduces body fat while preserving muscle mass in both low-calorie and standard-calorie diets, thereby improving body composition.

 

Lift dumbbells whenever you have a chance.

 

Weight training using heavy equipment greatly helps improve metabolism because muscles have a more active metabolism than fat. This means that as muscle mass increases, more calories are burned.

 

Drink plenty of water

 

Nutrition experts explain that drinking enough water helps eliminate toxins, reduces brain fog (lack of concentration and decreased focus), and helps maintain a sense of fullness and energy.

After drinking water, metabolism can be increased by up to 30% for about an hour. Dehydration can slow down metabolism, so it is important to ensure you are drinking enough water throughout the day.

 

==========

Body fat sticking all over the body

Removing things is also relevant in real life.

There are no difficulties.

 

Taking action is the hardest part.