improve metabolic age

How to improve your metabolic age

September 21. 2021

Have you heard that you burn calories while just lying on the bed? Through breathing, digestion, and blood circulation, we burn calories without even lifting our fingers. Find out about your BMR (basal metabolic rate); if you want to know how many calories you burn while completely resting. When you estimate your BMR, you can calculate your metabolic age too. Continue reading if you want to discover what metabolic age is, how to calculate it, improve it, and why it is important. 

What is metabolic age?

We assume that you all know your chronological age, but anyway, let’s explain it. Your chronological age is how many years you have been alive. Knowing this is important for calculating your metabolic age. Because your metabolic age refers to comparing the average BMR of people your age to BMR, you can use it to check your health and fitness; of course, it can’t be used as the only measure of fitness and health. If your metabolic age is higher than your chronological age, you should try adopting healthier diet habits and figure out how to improve metabolic age. If your metabolic age is lower than your chronological age, you don’t have to worry; that’s excellent.. 

How to calculate your metabolic age?

You can calculate your BMR at home using your age, sex, height, and weight information. But you can’t calculate your metabolic age at home; you have to visit a dietitian, weight loss clinic, or fitness expert to find out your metabolic age. A body composition analyzer will also give accurate readings on everything from your muscle mass to how much visceral fat you have. 

How to improve metabolic age?

  • Reduce your weight

You have to know that all things that contribute to weight gain are bad for metabolic age. So if you are overweight, losing weight will help you improve your metabolic age, and you have to achieve a healthy weight to have a healthy metabolic age. You have to stop binge eating and start losing weight, also stop procrastinating, so you can achieve a healthy weight sooner.

  • Eat healthily

Unhealthy nutrition is one of the main factors that contribute to obesity. To improve our metabolic age, we have to cure obesity. Try to burn more calories than you take, and this will lead to weight loss. Eat healthy, nutritious food, increase protein intake, and decrease sugar intake. Cut down portion size. If you find it hard to give up food, try eating smaller portions, it’s better to start small than not start at all. Choose healthier options for your favorite food; that way, you can continue eating food you like.

  • Exercise and be more active during the day

Exercising will help you lose weight, but you will achieve your results slower if you don’t change your diet. Mixing exercise and a healthy diet will help you lose weight faster, which means you will improve your metabolic age more quickly. Don’t sit too long during the day; studies show that people who sit more than seven hours a day risk getting many health issues. Use your free time to ride a bike, walk, run or practice any other sport you find interesting.  

  • Drink more water

Drinking water can be beneficial to weight loss; it can boost your metabolism. Some research is showing that cold water can be even more helpful to your weight loss. Try drinking water before bed, and let that be the first thing you take in the morning. That’s how you will detoxify your body.

  • Take small steps

If you cannot change a lot, start with some minor changes in your daily routine. Choose to walk whenever you can, if you are using public transport don’t sit, stand while you arrive at your destination. Because even standing is burning calories. Try inserting some simple weight loss habits into your routine; it will be easier for you to stick to your plan.  

  • Build muscle

By lifting weights, you can build muscle and speed up your metabolism. Muscle helps you burn fat, and that’s why It’s easier for you to improve metabolic age by lifting weights.

  • Improve your metabolic health

Metabolic age is related to metabolic health, and metabolic health isn’t just about BMR. It depends on things such as waist circumference, blood sugar, triglyceride and cholesterol levels, and blood pressure. Do your blood tests regularly, because that could be a very important indicator of your health.  

  • Avoid stress

We often hear that stress contributes to many diseases, mostly heart issues. We know it’s hard to avoid stress because most people come through a lot at home, school or work, and it can be difficult to avoid stressful situations. But by controlling your stress level, you can improve your organism’s state, which will lead to improving your metabolic age.

Why is metabolic age essential for us?

Metabolic age shows how hardworking your organism is, and it’s one of the factors that define your fitness, but not the only factor. Hormones and gender affect your metabolic age as well. As we age, our metabolism will become slower, and we gain weight easier. So as we get older, we have to worry more about improving metabolic age. It will be more challenging to lose kilograms as we get older. Scientists say that the speed of our metabolism drops after you turn 25 years, but don’t take this too seriously; it doesn’t have to be accurate for everyone. It depends a lot on your habits before you turn 25, and also genetics and gender play an important role.   

The flaws of BMR

There is an opinion that you can’t compare your BMR to others because we are not all the same. Many factors influence how many calories you burn while resting, such as genetics, ethnicity, or your body shape. For example, you can compare a bodybuilder to a man his age, who never ventured to the gym but has a healthy weight and metabolic age. Anyway, your goal should always be a healthy diet and more activity level, which will benefit you. Following, already mentioned tips on how to improve metabolic age will keep you healthy, and that’s what is the most important thing. 

Final thoughts

Metabolic age shouldn’t be the only thing you rely on when you want to find out about your overall health. Focus on a healthy lifestyle, and you will improve your metabolic age. There is numerous research on how to improve metabolic age, but reading that isn’t enough for you. Do you want to know more about it? Get in touch with experts. Better Weigh Medical is always there for you if you have any doubts about BMR, metabolic age, and weight loss in general.

Nurse Walton


Nurse Walton

Born and raised in Chicago, IL, Chanay received her Practical Nurse licensure and went to work in clinical specialties such as Home Health, Assisted Living, Long-Term Care and Dialysis Centers. Through this work, she realized the importance of diet, nutrition and weight loss among her patients. This led her to open A Better Weigh, Inc. Medical Weight Loss Center in 2009.

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