If you’re over 40 and struggling with your weight, I don’t have to tell you that your metabolism is slowing down. Our calorie converting engines are at their highest until we reach 20, and then they gradually slow as we age.

The main reason for the deceleration is simple: We lose muscle and we decrease our levels of physical activity. This occurs mostly because life takes over and zaps us of our energy. I don’t know about you, but I crave carbs and sugar when I am tired, and sugar becomes a source of fun when everything else gets busy. But this only adds to the problem: We turn ourselves into metabolic disasters. Too many carbs and too little activity result in a slow metabolism and—you know where this is going—an excess of body fat.

The goods news is that you have far more control over this process than you think. Gaining weight as you age really is avoidable. There are lots of things you can do to turn your sleeping metabolism into a fat-melting fireball. Here are a few to get you started.

1. Drink a whey protein shake every day for breakfast and boost your metabolism by 25%.
This is one of the best things you can do to give their metabolism a boost. It not only nourishes the body, but it also allows you to begin losing weight while you’re learning how to eat for fat loss. Shakes make breakfast easy. The calories that you save by drinking one when you wake up allow a cushion for those food slips-ups that happen to all of us, usually later in the day. Some celebrities do this to maintain their hard-earned physiques.

Caution: Not all protein shakes are created equal. Get familiar with labels, and look for low-carb and low-fat whey proteins with almost no sugar. Whey protein is the best option, as soy or milk-based proteins are inferior sources that don’t boost your energy-burning capabilities in the same way.

Next: Another good reason to lift weights


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