Decreasing Your Metabolic Age – Turning Back Your Biological Clock

Decreasing your metabolic age helps you to look and feel younger than your biological age. What is metabolic age? Metabolic age is how old your body appears to be. It compares Basal Metabolic Rate BMR of similar age groups, and it’s measured using your Basal Metabolic Rate (BMR) fat and muscle mass. A goal to strive for is your metabolic age score to be the same or lower than your actual age. While you can’t turn back time, there are ways to make yourself look and feel younger. By keeping your metabolism high and avoiding certain factors that accelerate aging, you can lower your metabolic age and appear years younger than your biological age.

Calculating Your Metabolic Age

The first thing you need to do when thinking about decreasing your metabolic age is to calculate your BMR; Basal Metabolic Rate. Your BMR is the rate your body uses energy when you are inactive or resting. A way to calculate your BMR is by using a formula known as the Mifflin – St Jeor formula, created in 1990, which uses your weight, height, gender, and age. Here is an example of the Mifflin – St Jeor formula: BMR for men = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5 BMR for women = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161 An example of this using my weight, height, and age: 10 x 66.82 + 6.25 x 65 – 5×60 – 161 = 1239.2 Your BMR increases until the age of 20; after that, it decreases by 100 calories per decade. Your Metabolic Age compares your BMR to the average BMR for people of a particular age. This figure serves as a benchmark to determine your body’s overall efficiency. Therefore, your metabolic age can be drastically different from your biological age. While the Mifflin – St Jeor formula is one of the most widely used Basal Metabolic Rate formulas and is believed to give the most accurate results, there is currently no standardized way to calculate your metabolic age. However, some personal trainers registered dietitians, and other medical professionals use bioelectrical impedance scales to calculate metabolic age. You can also purchase a bioelectrical impedance scale for home use. I use FitTrack smart scale

Ways to Turn Back your Biological Clock

  • Eat Right
You can decrease your metabolic age by eating right. Calories are a measurement of energy. Our body uses calories from carbohydrates, fats, and proteins for fuel. When we consume more calories than our body uses for energy, the excess is stored as fat for later use. Some people have faster metabolisms than others; these individuals tend to stay thinner and healthier throughout their lives by simply eating less or exercising more often. Do not obsess over your number on the scale because it doesn’t necessarily mean you’re unhealthy. Just like with your BMI, body mass index, your body composition may be heavier due to additional muscle mass rather than fat. And remember, being in shape is not just about how we look.  It’s about having stronger muscles, being flexible and having a good range of motion, lack of injury, and being healthy overall.
  • Exercise More
Decrease your metabolic age by exercising. There’s a reason you feel sluggish when you don’t get enough exercise—exercise helps your body produce more energy and use it more efficiently. In other words, exercise can help keep those metabolic processes ticking at a rate that keeps your weight where you want it. Find ways to be active in your daily life, whether that means going for a walk during your lunch break, taking the stairs instead of the elevator, or parking further away from work, so you have to walk a few extra yards each day. If you are not already, try exercising at least four days a week and build up to 30 minutes per session. I understand that some people just aren’t motivated to exercise. But think of it like this, exercise won’t kill you, but the lack thereof just might. If you want to look and feel good, it’s time to take action.
  • Get Enough Sleep
Getting enough shut-eye every night is one of life’s most straightforward (and most enjoyable) pleasures, but it can also be a powerful tool for staying healthy.  Sleep helps your body rest and recover and can increase your lifespan. A 2011 study from Ohio State University found that people who got less than six hours of sleep per night were 32 percent more likely to die over a 12-year period compared with those who slept seven or eight hours. Going without sleep will raise blood pressure and heart rate while lowering immune response. The result: You’re far more likely to get sick during periods of insufficient sleep. Try getting seven hours on a regular basis; doing so could add two years to your life. If you are having problems getting at least seven hours of sleep or more on a regular basis, take a look at Sleep Help Support.
  • Manage Stress
Stress can slow your metabolism, causing weight gain. It also causes chronic inflammation, which can elevate your risk of developing heart disease and cancer. While you can’t completely eliminate stress from your life, you do have control over how much stress affects you; try meditation or deep breathing exercises when you need a break from it all. For some more suggestions on how to manage stress, take a look at: ME TIME Decreasing your metabolic age helps to improve your quality of life.  As a 60 year old grandmother, I am proud to share that my metabolic age is 52!
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