How to Lower Your Metabolic Age Naturally

Metabolic age is about how many calories your body’s burns at rest (or how much energy your body needs to keep itself going) and how that compares with other people in your age range. The following article is a look at what metabolic age is, how it’s defined, and what methods can be employed to minimize its progress.

The Relationship Between Your Metabolic Age and Your Health

If your metabolic age is higher than your age, it could indicate that you have health problems or need to change your eating habits. Once you find out that you have high metabolic age, you can take small actions that make a big difference in improving your metabolic rate, such as improving your eating habits, evaluating workouts, or scheduling a checkup with your doctor.

Body composition technology is safer and more reliable when you calculate your metabolic age by using your height, weight, and age. To measure your metabolic age, use a body composition analyzer to get precise measurements from lean muscle mass to visceral fat.

How To Stay Healthy and Improve Your Metabolic Age

Add More Protein to Your Diet

Protein is an essential part of any healthy diet. Also, protein-dense foods will aid in the reduction of that rapidly increasing metabolic age.

When you eat foods high in protein, your body burns more calories than foods high in fat. Include at least one source of protein in your daily diet to increase the number of calories you burn and aid your weight loss efforts to lose body fat.

Try to Build Lean Body Mass

Lean body mass, also known as fat-free mass, refers to all body components except fat, including bones, organs, muscles, and skin. Developing a lean bulk will help you lose weight faster and prevent metabolic aging.

Because your resting metabolic rate is inversely related to your fat-free body mass, muscle burns many calories. In contrast, fat, as inactive tissue, burns a few, boosting your metabolic rate (and thus your metabolic age) and decreasing your metabolic rate.

metabolic age

Get Enough Sleep

Studies have shown that sleep has been linked to a slower metabolism. Getting enough sleep will help you slow down the aging process.

A scientific study has found that sleep is essential for your body’s energy metabolism, and not sleeping enough causes weight gain.

Reduce Your Calorie & Refined Carbs Intake

Reducing your calorie consumption will help you lower your metabolic age. Your metabolism slows down when you eat too many calories, resulting in a higher metabolic age. Cutting back on processed carbs or simple carbs will aid in the reduction of metabolic age. They have been depleted of nearly all nutrients, including fiber, vitamins, and minerals.

Therefore, they are referred to as “empty calories” by nutritionists. They’re also simple to digest, resulting in a surge in blood sugar and insulin levels after meals.

Stay Hydrated & Reduce Food Portions

Water is needed for a smooth and efficient metabolism. Drinking enough water will help you to prevent metabolic aging.

Increased portion sizes contribute to overeating and unwanted weight gain. Reducing food portions and carb intake will help lower your metabolic age.

Consider Seeking Professional Help

If you’re not sure what to eat to lower your metabolic age, a nutritionist or dietitian can help you learn how to prepare them correctly. Also, it is essential to get an exercise plan from a professional trainer to increase your lean body mass. 


Exercise will help you build lean body mass and increase your basal metabolic rate (BMR). Try to cut back on the amount of time spent sitting. Consider trying strength training and aerobic exercises as metabolic training. If you don’t enjoy exercising, take a walk while listening to your favourite podcast.

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