The human metabolism consists of a multitude of chemical reactions that take place in our body to generate energy, process nutrients and eliminate waste products. The basal metabolic rate describes the amount of energy that a resting body needs to maintain vital functions such as breathing, circulation and cell repair. Muscles are known to burn more calories than fat tissue, so consumption increases proportionally.
Men should ensure that they eat a balanced diet rich in proteins, healthy fats, fiber, and vitamins and minerals. Protein supports the development and maintenance of muscle mass, while healthy fats and fiber are crucial for good digestion. Regular exercise through strength training, endurance sports or a physically demanding daily routine can boost the metabolism and help maintain a healthy body weight.
Unfortunately, this is far too often underestimated: Regular and sufficient fluid intake is crucial for maintaining an efficient metabolism. Dehydration can slow down metabolic processes unnecessarily. Lack of or incorrect stress management also leads to hormonal changes that negatively affect metabolism and may subsequently cause health problems.
How the body changes
As men get older, their metabolism changes. A key aspect is the loss of muscle mass (sarcopenia), which inevitably leads to a decrease in the basal metabolic rate. In men, testosterone levels will usually slowly but surely decrease from the age of 30, which also affects muscle mass and metabolism. More and more belly fat due to persistent lack of discipline then promotes an unbalanced metabolism and at the same time increases the risk of serious metabolic diseases.
In addition to the basal metabolic rate, there is also the activity metabolic rate and a thermic effect of food. Many people tend to be less active as they age, which also contributes to a loss of muscle mass while reducing calorie consumption. A combination of the factors mentioned makes middle-aged men in particular more susceptible to weight gain, even though they do not change their eating habits or even consume less. It is also important to stay active and eat a balanced diet, especially as you get older.
Strategies for natural increase
There are various strategies to effectively boost your metabolism and maintain a healthy body weight. One important component is, of course, your diet. Make sure you include plenty of protein-rich foods in your meals. Proteins have a higher thermic effect than fats or carbohydrates. Ultimately, this means that the human body needs more energy to process them. Excellent sources of protein are lean meat, fish, eggs, legumes and dairy products.
In addition, it is advisable to rely on a balanced intake of fiber, which stabilizes blood sugar levels and prolongs the feeling of satiety. Strength training has always proven to be a particularly effective physical activity. In addition to specifically exercising your muscles, you should also include jogging, cycling or swimming as aerobic training in your weekly plan to improve general fitness and burn calories sustainably.
Adequate and high-quality sleep is crucial for hormonal balance and general health. A long-term lack or deliberate sleep deprivation has a negative effect on the metabolism. Chronic stress in everyday life leads to unhealthy eating habits and increases cortisol levels, which poses various health risks. Yoga, meditation or simply taking regular breaks can help to stabilize hormone levels.
Dietary supplements for a balanced metabolism
In combination with a healthy diet and regular exercise, there are various notable aids to avoid a sluggish metabolism. However, a doctor or nutritionist should be consulted before taking them to ensure that they do not cause any harm if taken incorrectly in your individual life situation.
1. Green tea extract is known for its metabolism-stimulating properties. Caffeine and catechins, as the main ingredients, can help increase energy consumption and promote fat burning.
2. Caffeinated drinks can boost metabolism in the short term, but in this context the sugar content should always be kept in mind for a reasonable result.
3. L-carnitine is a popular dietary supplement. It is considered a practical support for fat burning because it improves the transport function of fatty acids into the mitochondria.
4. Omega-3 fatty acids are contained in fish oil or algae oil and also have positive effects on metabolism. They can also have an anti-inflammatory effect and improve insulin sensitivity.
5. Probiotics are also often used to support your own intestinal health. This influences the metabolism and optimizes nutrient absorption, which guarantees a better overall energy balance.
6. Vitamin D is essential for the body to maintain various biochemical processes. A deficiency causes reduced performance, immune deficiency and depressive moods, as well as reduced metabolic activity.
