People over 30 tend to put on weight more quickly, since your metabolism slows down around that age. That being said, it isn’t all bad news for weight loss.

After 30, your body usually has even more strength, endurance and coordination which helps you optimize performance in physical activities.

In addition to that, oxygen efficiency often improves over time, which gives you an edge in high-intensity training situations and running.

Even though it is true that the metabolism tends to slow after age 30, you can slow down those effects and even reverse the decline in your organism by adopting a more active lifestyle and balancing your diet.

Contrary to what some people believe, a good workout is not necessarily a long workout, but far more importantly, it’s an intense workout.

Adding 3 to 5 extra sets of intense, 30 seconds cardio exercises can make all the difference in speeding up your metabolism.

A less common strategy you can also use is lower your consumption of sodium and caffeine, since both of them promote bone mass.

The recommended maximum intake for sodium is 1,300 milligrams per day and for 200-300 milligrams of caffeine.

Fasting for a day (on occasion) also helps speed up the metabolism because it gives the body a chance to rebalance itself more quickly.

Something to keep in mind if you’re on a workout schedule is that according to studies, muscle mass loss tends to happen more quickly in our lower body than in the upper part of the body.

Therefore, it’s a good idea to include exercises such as squats at least twice a week to prevent that loss from happening.