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The older you get, the slower your metabolism. This a general rule for everyone (of course you may be the exception). Because your metabolism slows down, you also won’t need to eat as much because you won’t be burning as many calories, and you’ll probably also won’t be as active as you once were (though we hope you’ll maintain your fitness levels!).

If you’re a senior in your late sixties or above, you only need about 10% less calories than someone who’s younger, let’s say in their thirties. The Washington-based U.S. Institute of Medicine at the National Academy of Sciences says that while 1,800 calories is ideal for a sedentary 31 year old woman, a 70 year old who leads a sedentary lifestyle only requires about 1,600 calories – a 200 calorie decrease to compensate for a slower metabolism. It is best to reduce the amount of food you eat not by skipping meals, but to just eat smaller portions and cut out snacking or beverages that contain a lot of fat or sugar.

But decreasing your caloric intake is not the only thing you should do to prevent an increase in fatty tissue and maintain good health in your latter years. Dietitians recommend that while you may have to eat less, you’ll have to eat more nutritious food, including sources of Vitamin D. Levels of Vitamin D in the body tend to dwindle with age, and lower levels have been found to be a potential factor contributing to the development of cancer in such areas as the breast and prostate.

You can boost Vitamin D levels by taking a daily supplement or multivitamin. However, before you commit to any changes to your diet or start taking supplements, everyone should talk to a medical professional.

Admit it – when you’re stressed out, tired, sad, or in a bad mood, you eat. You reach for those snacks stashed away in the back of your cupboard for times like this. The fattier and more sugar laden, the better.

Eating junk at the low points in our lives is only natural. After all, stress makes the body release cortisol, a hormone that stimulates the metabolism of fat and carbs for energy, promotes the release of insulin and maintains blood sugar levels. By doing all of this, it tells our brains that we’re hungry, and only fatty and sweet food that is calorically rich will satiate our appetite. Cortisol is also nicknamed the stress hormone, and with a name like that, it’s no wonder that everybody is inherently programmed to eat when they’re down, and gain weight since the number of calories coming in aren’t being balanced out with the number burned for energy. Researchers have proven time and time again that people gain weight more easily when they’re stressed, but we know scientific studies are unnecessary to support this well known fact.

To avoid stress eating and maintain your weight loss efforts, you can do four things.

1. Clean out your cupboards and secret hiding spots and replace all of that junk with healthier alternatives. Vegetables, fruit, nuts and whole grain cereals with little or no added sweeteners are great snacks. When it’s time to eat, you’ll have no choice but to munch away on those. While you’re eating, chew slowly.

2. Add more protein to your daily meals. True hunger can aggravate mood swings, and the long lasting energy protein provides can help fight hunger. Low fat protein, like skinless chicken breast, is your best source.

3. Exercise, or at least take a walk. Stressful situations will only get worse if you can’t immediately address the cause, so before it builds up and explodes, get away. Take a break by walking around the block, running up a flight of stairs, or stretching. Moving your body does wonders for tension. And while we’re talking about exercise, follow a fitness training regimen more regularly since it can positively affect how your body deals with stress and is a natural anti-depressant.

4. Concentrate. If you must eat, then do it but with the concentration it deserves. Don’t mindlessly shove food into your mouth – pick up each piece, place it into your mouth and concentrate on chewing and swallowing. You’ll find that taking time to savour each bite will slow you down. You’ll probably also find that you’ll eat less.

So how do you boost your metabolism, you ask? It’s all about a healthy diet and exercise regimen. Here are 6 things that you can do:

1. Don’t Starve
Starving is one of the worst things you can do to your body. It messes up your metabolism, causing it to do the opposite of what you want: slow down. Because you aren’t eating enough, your body tries to hang on to fat reserves that can be used as energy later on, making your body burn fewer calories at all times.

That’s why you must eat enough, even if you’re on a “diet”. Some experts recommend eating several smaller meals throughout the day (roughly every 3-4 hours), so your body never goes into starvation mode.

2. Start Your Day Right With A Great Breakfast
Another cardinal rule. Your metabolism is generally at its highest in the morning. If you skip breakfast, you’re doing your body a disservice by depriving it of energy that it requires. As a result, your blood level sugar drops and your metabolism slows down. You need breakfast to give it that much needed boost and keep it revving throughout the day. You’ll also be providing your body with something at the right time so that you won’t be starving hungry a couple of hours later, when your blood sugar level is so low that you’ll be easily tempted by high-glycemic index foods like cookies and chocolate.

3. Build Muscle
Muscle burns more than twice as many kilocalories per day than the same amount in weight as fat. Muscle is also denser, so a pound of it takes up less space than a pound of fat. Build more muscle, and you’ll boost your metabolism because it’ll need more energy for maintenance. Plain and simple.

And since we’re on the topic of muscle, don’t forget to eat a sufficient amount of protein, since protein not only plays a vital role in building and maintaining muscle, it also can help release glucagon, a hormone that is instrumental in stimulating the burning of fat for energy and boosting the metabolism.

4. Enjoy the Cold
Colder days are soon to come, which is a good thing for your metabolism! Shivering helps the body stay warm and keeps the metabolism going.

5. Stop Drinking Alcohol
When you drink alcohol, your body processes it first, ignoring everything else consumed. That means that all the other calories you consume will be stored as fat rather than being burned. And because alcohol has absolutely no nutritional benefits but is still loaded with calories, avoid it like the plague if you’re trying to boost your metabolism and improve your fitness.

6. Drink Some Green Tea
Research has shown that green tea can have a positive effect on the metabolism, indirectly promoting the burning of fat.You’ll probably need at least 3 cups a day to take advantage of the benefits, though.

Who wouldn’t be in this day and age? We all know that a healthy exercise regimen monitored by your Toronto Personal Trainer and gentle movements designed to stretch the muscles are both great to reduce stress levels, but they’re not the only things that you can do to help deal with your stress. Nutrition is a vital component to a healthy mind and body, so what you put in your mouth can also help.

Enrich your diet with these 3 stress busting foods:

1. Oats. The FDA thinks that oats are great – so much so that they’ve even declared that the humble oat is the only whole grain that has been clinically proven to reduce cholesterol and the risk of heart disease (due to being packed full of soluble and insoluble fibre). The body takes a while to process oats, which means that you’ll feel full for a longer time, lasting until lunch so you won’t get that cranky-because-I’m-hungry feeling. Eating a bowl of oatmeal will aid in the release of serotonin, a “relaxing” chemical vital in reducing stress levels. This mighty grain also helps by improving and maintaining a healthy nervous system. Some medical practitioners even recommend eating oats as part of a treatment for depression and insomnia.

But remember: to take advantage of the health benefits of oats, you’ve got to eat the whole grain. Your best bet is to choose plain organic rolled or steel cut oats. Avoid quick cooking oats or preflavoured types, since their nutritional value is quite different (for the worse).

2. Dark chocolate. Yup, chocolate has been found by researchers to reduce the number of stress hormones in our bodies, as long as it’s at least 70% cocoa. Packed full of antioxidants, you can feel comfortable knowing that the chocolate you eat is actually “good” for you!

3. Salmon. Low levels of serotonin can lead to higher levels of stress, and since eating foods rich in Omega 3 can help increase serotonin production, it’s time you start eating fatty fish like salmon! Salmon is a great source of Omega 3 fatty acids, vital for good mental health. It can also help keep cortisol, the hormone connected to stress, in check.

High blood pressure is dangerous because it has been related to a slew of medical problems, from heart disease to eye damage. One or two blood pressure readings over 120/80 (considered normal) may not indicate you have hypertension – which is why your doctor takes a number of readings before determining your state. If the average is over 140/90, then you’ll most likely be diagnosed as having hypertension, and you’ll have to start making some lifestyle changes to control it.

One of the best ways to lower high blood pressure is through exercise. Most experts believe that gentle exercise that’s at a low intensity and performed on a routine basis is much more effective and safer than sessions of prolonged hard core aerobic and anaerobic activity.

So does that mean you have to give up weightlifting and strength training if you’ve got hypertension?

Absolutely not. You’ll just have to change how you do it.

Blood measure readings can go through the roof when powerlifting, especially when holding the weight above your head for sustained periods of time. Plus, readings can continue to teeter on the edge well after you’ve finished.

To keep readings manageable and do something that actually helps rather than harms, you’ll have to reduce the weight low enough that allows you to do about 12-15 for each set without seriously straining or holding your breath. Unfortunately, this may not achieve the bloated muscle popular with bodybuilders, but it can still build some serious strength and power when performed correctly. Don’t know how to do it correctly? Talk to a Personal Trainer Toronto for more info.

Before beginning any fitness program, always consult your physician. This is particularly important for those suffering from hypertension.