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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.

What is Metabolic Age?

Metabolic age can provide valuable insights into our overall health and wellness. It compares our basal metabolic rate (BMR), which represents the number of calories our body burns at rest and the average BMR for individuals of the same chronological age within the general population.

Understanding our metabolic age can help us gauge the efficiency of our metabolism and potentially identify areas where we may need to make adjustments to improve our overall health. By comparing our BMR with that of individuals in our age group, we can better understand whether our metabolism is functioning optimally or if there are factors contributing to a higher or lower metabolic age.

How Does Your Metabolism Work?

Metabolism is a fascinating and intricate biochemical process that plays an important role in converting the food we eat into the energy our bodies need to perform various functions. It involves a series of enzymatic reactions within our cells that break down the nutrients we consume, transforming them into usable energy.

The efficiency and speed at which our metabolism operates can significantly impact our overall energy levels and weight management. A faster metabolism means that our bodies can efficiently convert food into energy, allowing us to feel more energetic throughout the day and potentially aiding in weight loss or maintenance.

How to Calculate Your Metabolic Age

You can calculate your metabolic age by determining your Basal Metabolic Rate (BMR), a foundation for understanding your body’s energy needs.

To give you an idea of how to calculate your BMR, the commonly used formula for women is BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161. For men, the formula is: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5.

Using these formulas, you can estimate your BMR, which represents the calories your body requires at rest.

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.

7 Ways to Improve Your Metabolism

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.

If want to learn more intermittent fasting, an effective way of reducing average daily caloric intake, you can download our Intermittent Fasting Guide for beginners.

Stay Hydrated

Water is needed for a smooth and efficient metabolism. Water acts as a lubricant, helping enzymes break down food and convert it into energy. These enzymatic reactions can slow down without proper hydration, leading to a sluggish metabolism. Drinking enough water will help you to prevent metabolic aging.

Reduce Food Portions

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

By consciously reducing food portions, you can take control of your eating habits and support a healthier metabolism. It allows you to better align your calorie intake with your energy expenditure, preventing excess energy from being stored as fat. This, in turn, can help maintain a healthy weight and reduce the risk of metabolic disorders.

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. 

Get Regular Exercise

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.

Frequently Asked Questions About Metabolic Age

Our metabolism gradually slows down as we get older, resulting in a 10 percent decrease in the rate of food breakdown per decade after reaching 20 years of age.

Our metabolism starts to slow down per decade after reaching 20 years of age.
Metabolic age is determined by comparing an individual’s basal metabolic rate (BMR), which reflects the calories burned at rest, to the average BMR of people of the same age in the general population.

The commonly used formula for women is Basal Metabolic Rate (BMR) = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161. For men, the formula is: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5.

Here are some effective strategies to lower your metabolic age:

  1. Increase Protein Intake
  2. Build Lean Body Mass
  3. Prioritize Sleep
  4. Reduce Calorie and Refined Carbohydrate Intake
  5. Stay Hydrated and Control Food Portions
  6. Consider Professional Help
  7. Get Regular Exercise