Metabolism is the process that turns food into energy. It refers to a series of chemical processes in each cell that turn the calories you eat into fuel to support all bodily processes.

As you get older, your metabolism slows. Why? As you age, you lose muscle mass and burn calories at a lower rate. Gender and genes also play a role. Men typically have a faster metabolism as compared to women since, on average, they have more muscle mass, heavier bones and less body fat. In addition, many people are less physically active when they get older.

There are proven ways to reverse a sluggish metabolism (and lose the excess weight that often accompanies it). Keep in mind that it's not just about cutting calories. If you simply cut calories, you may slow your metabolism further! Here are eight ways to increase your fat-burning potential and burn more calories.

No. 1: Do aerobic exercise five days per week. Aerobic exercise helps you to burn calories and boosts your metabolism. The Department of Health and Human Services offers these exercise guidelines: Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. It's best to break up the exercise sessions and do 30 minutes of aerobic exercise five days per week. Great (and fun) aerobic exercises include running, hiking, walking, cycling and swimming. Choose exercises that you enjoy so that you are more likely to keep them up.

No. 2: Strength train. Building muscle mass by lifting weights helps you burn more calories when you're at rest. More muscle mass leads to a higher metabolism. Do strength training exercises for all major muscle groups at least two times per week.

No. 3: Don't skip meals. Skipping meals can make your body sense it's starving, so it stores extra calories instead of burning them. Eat up to six small meals per day to fend off hunger and maintain steady blood sugar levels.

No. 4: Eat enough calories. It's best to eat a nutrient-dense, whole food diet that includes adequate lean protein. When you eat fewer than 1,000 calories a day, your body works to preserve its resources by going into "starvation mode," which is basically a slowdown in metabolism. The Department of Agriculture's current dietary guidelines estimate calorie needs per day for moderately active adults over 30 years of age at 2,600 calories for men and 2,000 calories for women. For most older adults, metabolism slows and daily calorie needs are about 200 calories lower after age 50. However, it's important to keep in mind that caloric intake is not one-size-fits-all. An individual's needs each day vary depending on age, sex, height, weight, level of physical activity and pregnancy or lactation status.

No. 5: Drink plenty of water. Drinking enough water is crucial for your metabolism. Our bodies need water to process calories. Even mild dehydration can lead to a slowed metabolism.

No. 6: Eat a balanced breakfast. Breakfast is literally breaking the overnight fast. Eating a balanced breakfast every day stimulates your metabolism. It's best to eat within one hour of awakening. Skipping breakfast can slow down your body's ability to burn fat as it tries to conserve energy.

No. 7: Add spice to your meals. Spicy foods have natural chemicals that can increase your metabolism. For example, cayenne pepper helps to increase your body's ability to burn fat and calories by stimulating body heat. This effect is due to capsaicin. Another great spice is cinnamon. Adding cinnamon to your food boosts your metabolism and can also help to improve digestion and regulate blood sugar levels.

No. 8: Reduce sitting. The longer you sit each day, the higher your risk of metabolic problems. Sitting too much can negatively impact your health and longevity (even if you get the recommended amount of daily exercise).

To find out more about Julie Rosenberg and read features by other Creators Syndicate writers and cartoonists, visit the Creators website at www.creators.com.

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