Metabolism is a critical component of weight management, and it slows down as you age. But that doesn't mean you're doomed to gain weight as time passes—you can do plenty to speed up your metabolism. Here are three ways to boost your metabolism after age 30:

If you want to maintain a healthy metabolism and keep body fat low, weight training should be your top priority after 30. One of the best ways to increase your metabolism is through strength training. Your muscle decreases after age 30 and rapidly after age 60. The more power you have, the higher your basal metabolic rate (BMR). This means that at rest, you burn more calories than someone with less muscle mass-and it requires less energy for that person to move around as well!

Muscle takes up less space than fat tissue does; even if you're not losing weight overall but gaining muscle mass instead, this can still lead to improvements in body composition (less fat and lean tissue).

As we age, most of us are busier than ever with our careers or raising children. As a result, our daily lives become more sedentary. Sitting for several hours a day harms our health - it's been proven that sitting increases your risk of diabetes, heart disease, and cancer. If you don't have time for the gym or know where to start, try increasing your step count and see the impact that will have on your weight!

I lost 20 pounds in 4 months upon moving from Winnipeg to Montreal, with no changes made to my diet. I increased my steps from 3000 per day to well over 10,000. Of course, this is challenging when you don't live in a pedestrian-friendly city or rely on your vehicle as a means of transportation. In this case, I recommend you get your steps in on a treadmill or aim for 30 minutes of cardio per day.

Eat more whole grains instead of refined ones like white bread, pasta, and cereals. These foods do not spike your blood sugar as much and leave you fuller for much longer. In addition, I recommend eating more foods high in calcium, such as leafy greens, dates, broccoli, and Greek yogurt, for increased calcium intake. Not only do we start losing muscle after age 30, but we also stop gaining bone mass. More importantly, eat more protein to preserve and build muscle mass. (Protein also helps keep you full for a more extended period.)

If you haven't yet, getting your yearly checkup is essential. After age 30, health conditions in our family can come out if we do not manage our stress or follow a nutritious diet. Health conditions such as hypothyroidism, insulin resistance, and sleep apnea can make it challenging to manage your weight. The earlier you catch these conditions, the more manageable they will be.