Are you a woman over 40 wondering how to increase metabolism over 40? Do you want to get healthier but feel like the weight just won’t come off no matter how hard you try? It’s frustrating, we know!
Don’t give up – there are simple strategies that can help increase your metabolism so you can feel great about yourself again.
And the best part is that it doesn’t require extreme diets or training programs; it just requires small lifestyle changes that will add up and make all the difference.
In this blog post, we’ll be outlining proven strategies on how to increase your metabolism after age 40. So if you’re ready to take charge of your health and restore your body to its optimal metabolism, keep on reading!
What exactly is metabolism?
Metabolism is a word that we hear a lot when it comes to health and fitness. But what exactly does it mean?
Essentially, metabolism refers to all the chemical reactions and processes that occur in our bodies to keep us alive.
It’s how we break down food into energy, how we use that energy to power our bodies, and how we get rid of waste products.
Some people have faster metabolisms, meaning they burn calories more quickly, while others have slower metabolisms.
But regardless of our individual metabolic rates, it’s important to understand and take care of our metabolism to maintain good health and energy levels.
Understanding Metabolism After 40
As you age, your metabolism naturally starts to slow down. This can make it more challenging to maintain a healthy weight and keep off unwanted pounds.
Hormonal changes also play a significant role in your metabolism as you age. For women, these changes can come as a result of menopause where estrogen levels drop and can further slow the metabolic rate.
To combat this, focus on consuming a nutritious diet rich in fruits, vegetables, whole grains, and lean protein. This will help regulate your hormones and provide the necessary nutrients to fuel your metabolism.
Another factor that affects metabolism after 40 is sarcopenia or the natural decline in muscle mass as you age.
Muscle is more metabolically active than fat, which means that losing muscle can lead to a slower metabolism.
To counter sarcopenia and its effects on your metabolism, prioritize strength training exercises that target your major muscle groups.
Doing so will help maintain and build muscle mass, ultimately improving your metabolic rate in the process.
How to Increase Metabolism After 40
Eat More Protein
Protein plays a crucial role in increasing your metabolism. Consuming protein at every meal can temporarily raise your metabolism for a few hours, known as the thermic effect of food (study).
Including high-quality sources of protein such as lean meats, eggs, fish, and dairy products in your diet can help you feel fuller for longer and maintain muscle mass as you age.
Remember to balance your protein intake with a variety of fruits, vegetables, grains, and healthy fats.
Add Fiber-Rich Foods
Increasing your fiber intake is another essential step in boosting metabolism after 40.
Incorporating more whole foods, such as fruits, vegetables, whole grains, beans, nuts, and seeds, into your daily meals can aid digestion and promote a feeling of fullness.
High-fiber foods also help in regulating blood sugar levels, reducing the risk of weight gain and health issues later in life.
- Fruits: Opt for fiber-rich choices like apples, berries, and pears.
- Vegetables: Include a mix of dark green, red, and orange varieties, as well as starchy and non-starchy options.
- Whole grains: Prioritize whole grains over refined grains, with at least half of your daily grain intake coming from whole sources such as brown rice, quinoa, or whole wheat bread.
Incorporate Healthy Fats
Incorporating healthy fats into your diet can also help in boosting metabolism.
Some excellent sources of these fats include olive oil, hemp seeds, nuts, avocados, and fatty fish like salmon or mackerel 2.
Specific supplements, such as gamma-linolenic acid (GLA) derived from black currant oil, may also be beneficial for your metabolism.
Drinking Coffee and Tea
If you’re a coffee lover, caffeine is your friend that can help you boost your metabolism!
This stimulant has been shown to increase the number of calories you burn while at rest and can even enhance your performance during exercise.
If you love tea – green tea and oolong tea contain a class of compounds called catechins, which may help activate fat-burning genes and boost your body’s overall metabolic rate (study).
If you enjoy savory meals, certain spices and herbs are excellent foods that stimulate metabolism and increase your body’s calorie-burning ability!
Cayenne pepper contains a compound called capsaicin, which can help increase the body’s heat production and promote fat burning (study).
Cinnamon has been found to regulate blood sugar levels, which can also contribute to a higher metabolism.
Adding Strength Training
Building strength training into your exercise routine can greatly benefit your metabolism, particularly after 40.
As you age, you naturally lose muscle mass, which can slow down your metabolism. To counteract this, engage in resistance training exercises, such as lifting weights, that help build muscle mass.
Increased muscle mass will help you burn more calories, even at rest. Aim to include strength training sessions two to three times a week.
Incorporating High-Intensity Interval Training
High-Intensity Interval Training (HIIT) is an excellent method for increasing your metabolism after 40 (study).
By incorporating bursts of high-intensity exercise followed by short recovery periods, you’re placing more demands on your body, which in turn, requires more energy to recuperate.
This results in an increased calorie burn, even after the workout has ended. HIIT workouts can be done using a variety of exercises including:
- Jump rope
- Battle ropes
- Bodyweight exercises, such as burpees or push-ups
A sample HIIT workout could include 30 seconds of intense exercise followed by 90 seconds of recovery time. Repeat this cycle for 15-20 minutes. Incorporate HIIT sessions 1-2 times per week for maximum benefits.
Addressing Thyroid Issues
One factor that can affect your metabolism after 40 is your thyroid function.
The thyroid is responsible for regulating your body’s metabolism, and when its function decreases, it can lead to weight gain.
To address potential thyroid issues, it’s essential to monitor any symptoms such as fatigue, hair loss, or sensitivity to cold. Consult your doctor for a proper diagnosis and possible medication adjustments.
Additionally, ensure that your diet includes essential nutrients like iodine, selenium, and zinc to support your thyroid health.
Prioritizing Sleep and Rest
Getting enough sleep and rest is crucial for maintaining a healthy metabolism after 40.
As you age, your body becomes more susceptible to various health issues such as heart disease, diabetes, and imbalanced hormones.
To prevent these problems, ensure that you get at least 7-8 hours of quality sleep every night.
Incorporating relaxation techniques, such as yoga, meditation, or deep breathing, can help combat fatigue and improve your overall wellness.
Not only does adequate sleep support cognitive function, but it also allows your body to repair and regenerate cells while you rest.
Adopting Healthy Eating Patterns
Focusing on your diet is another essential aspect of ensuring metabolic health after 40.
Start by aiming for a regular meal pattern. Eating at the same time every day can actually help boost your metabolism because it allows your body to establish a routine.
By sticking to a schedule, our body knows when it can expect food and therefore doesn’t have to store as much energy.
Also, prioritize consuming foods or supplements that promote gut health and support your digestive system.
Incorporate foods rich in probiotics, antioxidants, and enzymes, like yogurt, berries, and fermented vegetables. You can also try adding a probiotic-rich smoothie to your daily routine for an extra boost.
Mindfully manage your calorie intake and ensure that you’re not consuming excessive amounts.
Opt for nutrient-dense foods, focusing on lean proteins, whole grains, and healthy fats to keep your internal processes running optimally.
Drinking cold water has been shown to increase metabolism slightly, so don’t forget to stay hydrated throughout the day!
Increasing Daily Activity
To keep your metabolism firing after 40, it’s essential to adopt an active lifestyle.
Long periods of sitting can negatively impact your metabolic rate, so try incorporating more daily activity into your routine.
In addition to regular exercise, find ways to increase your movement during the day. Some ideas include:
- Taking short walks during work breaks
- Parking further away from your destination
- Using the stairs instead of the elevator
- Doing light stretches or exercises while watching TV
Staying active helps support various aspects of your health, including your heart, liver, and digestive system.
Final Thoughts on How to Increase Metabolism After 40
Taking care of your health as you get older doesn’t have to be daunting if you’re proactive and take the right steps.
This blog post hopefully provided you with some helpful tips about how to increase your metabolism after 40 and stay active as you age.
Eating a balanced diet, getting regular exercise, ensuring adequate sleep, and developing healthier habits all make a huge difference in terms of boosting your metabolism and revitalizing your energy levels.
Making dietary changes and building healthy habits may be an adjustment at first, but sticking to these strategies can only improve your overall sense of well-being for years to come!