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While it’s true your metabolism naturally slows down by about 2 to 5% per decade after age 40, there are plenty of things you can do to fight back.
Exercise is key for immediate - and lasting - benefits.
Engage in aerobic exercise 4 to 5 days a week: It’s obvious that aerobic activities like running, brisk walking, swimming, and bike riding burna calories and increase metabolism while you’re working out. But interestingly enough, several studies show that aerobic activities cause your metabolism to stay increased for a period of time after exercising.
Work your muscles:Lifting weights and/or other strengthening activities like push-ups and crunches on a regular basis (at least 2 to 3 times each week) will boost your resting metabolism 24/7. That’s because these activities build muscle, and muscle burns more calories than body fat. In fact, if you have more muscle, you burn more calories - even sitting still.
When it comes to food, keep your metabolism revved with these 3 tips:
Eat enough food - at least 1,000 calories: Your body and metabolism thrive on food, so when you fast, crash-diet, or restrict calories below 1,000, your metabolism will slow down in a response to conserve energy.
Eat every 4 to 5 hours: Because our bodies work hard to digest and absorb the foods we eat, your metabolism revs in response. This is called the thermic effect of food. Take full advantage and schedule meals and snacks every 4 to 5 hours.
Incorporate lean protein with every meal: Eating any food creates a thermic effect and boosts metabolism after consumption. However, the consumption of protein has the absolute greatest metabolic boost when compared to carbohydrate and fat. Plus, eating the appropriate amount of protein will ensure you’re able to maintain and build muscle mass (the more muscle mass you have, the greater your metabolism).
The Daily Protein Requirements in grams for the average healthy person is approximately 50% of your weight in pounds (for example, if you weigh 140 pounds, you’ll need 70 grams protein each day). Some of the best protein sources include: fish, chicken, turkey, lean sirloin steak, skim milk, nonfat yogurt, eggs and egg substitutes, tofu, lentils, and beans.
Fresh and crunchy with a mild fragrant flavour, the rose apple is a small pinkish-red, pear-shaped fruit. Although a juicy thirst-quencher, it does not have much flavour of its own and is mainly used in dishes to absorb and complement other flavours. Traditionally in Indochina it is used to make a cooling drink, administered for fevers
Serves 4 Calories: 97.96 Fat: 3.78g
4 tbsp fresh orange juice
2 tbsp lime juice
2 tbsp soy sauce
1/2 tbsp honey
2 cloves garlic, chopped
2 bird’s eye chillies, chopped
120g (4 1/4 oz) red apple, diced
120g (4 1/4 oz) rose apple, diced
100g (3 1/2 oz) green apple, diced
60g (2 1/4 oz) cherry tomatoes, seeded and sliced
60g (2 1/4 oz) guava, diced
40g (1 1/2 oz) grapes, halved lengthways
40g (1 1/2 oz) string beans, cut into 2.5cm (1 inch) lengths and crushed
80g (2 2/3 oz) green mango, julienned
30g (1 oz) carrot, julienned
8 tbsp roasted ground almonds
To prepare dressing, mix orange juice, lime juice, soy sauce, honey, garlic and chillies in a large bowl. Add red apple, rose apple, and green apple, cherry tomatoes, guava, grapes and string beans to the dressing. Mix well, and then add green mango and carrot. Sprinkle with roasted ground almonds and serve.
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Keep your metabolism revved 
