Your metabolism slows down as you age, which can significantly impact your health.
Slower metabolism leads to weight gain and other metabolic issues.
Fortunately, there are several lifestyle changes you can make that will help increase your metabolism after the age of 40 years old.
This drop in metabolic rate is known as the aged metabolic rate or simply the slowing down of the metabolic rate as we age.
In some cases, it’s unavoidable.
But there are many things you can do to increase your metabolism after 40 and keep the extra pounds at bay longer.
Read on to learn more about how to boost your metabolism.
1) Get Moving!
Movement is key to maintaining a healthy metabolism and boosting your metabolism after 40.
Whether walking around the neighborhood, taking a yoga class, or even doing light household chores, being active is one of the best ways to boost your metabolism.
Even 10 minutes of activity can boost your metabolism and repel weight gain in the form of body fat.
You might be surprised to see how many calories you burn during everyday activities like walking, vacuuming, and eating.
If you’re inactive, you might be reluctant to start moving, but that can lead to rapid weight gain as you get older.
Plus, there are so many benefits to being active.
It will boost metabolism, reduce fat cells, and help you develop lean muscle mass. It will also decrease your risk of developing many diseases and conditions, including type 2 diabetes, heart disease, and some cancers.
The CDC recommends regular physical activity for your overall physical and mental health, as it can decrease your risk of developing depression.
The more you move, the more calories you burn.
2) Eat Hearty Meals
Eating a healthy, balanced diet is essential for anyone looking to boost their metabolism.
Healthy, well-balanced diets are key for boosting metabolism because it helps you to get the most out of your food and stay energized.
Healthy, well-balanced diets are also rich in fiber, vitamins, and minerals, which are important to maintaining a healthy metabolism and keeping you energized.
If you consume fewer calories, you will have less energy to get active to lose weight.
Be mindful of your calorie intake, as there is a difference between eating lots of food, even those with empty calories, and eating from healthy food sources, such as whole grains and greek yogurt.
The former will certainly cause you to develop a slow metabolism and gain weight.
If you’re looking to boost your metabolism after 40, it’s important to eat a healthy diet rich in fiber, protein, vitamins, and minerals.
Healthy diets are also rich in complex carbs, and filling and don’t give you energy highs or lows.
A healthy diet can help you to stay energized and boost your metabolism.
Avoid junk food, especially those with plenty of additives and artificial sweeteners.
3) Get More Sleep
Research shows that a lack of sleep can cause your metabolism to slow down, so it’s important to get enough sleep, as this aids in burning calories and replenishing your energy levels for the next day.
A 2014 study from the University of Houston looked at the sleep habits of more than 100 men and women between the ages of 18 and 80.
They found that sleep habits were more common in older people than younger people.
People who slept less than seven hours per night were more likely to be obese than those who slept longer than seven hours.
It’s also important to maintain a healthy sleeping schedule as you age to help you have more energy.
Research has shown that sleeping six to eight hours per night can decrease your metabolic rate by as much as 10%.
It’s important to get enough rest throughout the day so that your body can function at its highest potential.
If you have difficulty sleeping, there are many things that you can do to fall asleep much faster.
4) Drink More Water
As you age, you tend to lose muscle mass.
This muscle loss can affect your metabolism, and one way to combat this is to drink more water.
Water is essential for metabolism and is used to clean your body, help you get rid of toxins, and regulate your body temperature.
It is also used for digestion and is required for regulating your basal metabolic rate, and contributes to your overall health and wellness.
When you’re not getting enough water, your metabolism is slowed because your body is not functioning as efficiently, which can hinder weight loss.
Furthermore, a lack of water can lead to constipation, hurting your metabolism.
To boost your metabolism after 40, drinking water throughout the day is best.
Even small changes in your water intake can positively affect your metabolic level.
5) Combat Stress With Exercise
Stress can also cause your metabolism to slow down, so it’s best to try to combat it with exercise. Plus, it helps you increase your calorie burn and energy levels.
There are many other benefits to working out during stressful times in your life.
Exercise has been shown to decrease the levels of the stress hormone cortisol, which can help to decrease your stress levels.
Some people even find that their stress levels decrease when they start working out.
Exercise promotes healthy weight loss, helps to prevent depression, strengthens your bones and muscles, helps to improve your mood, and much more.
Working out has many benefits, so it’s best to try incorporating strength and interval training into your workout routine.
Interval training will help your body to burn more calories, reduce fat storage, and increase muscle mass.
Always speak with your primary healthcare provider before undertaking any new workout regime.
6) Increase your Protein Intake
A diet rich in high-quality protein can help you maintain muscle mass as you age, which can boost your metabolism after age 40.
A diet that is high in protein is considered to be a healthy diet and provides your body with essential nutrients.
You might be surprised to learn that protein is not only essential for muscle repair but it plays a critical role in metabolism.
Your muscle cells use protein to produce energy, so eating a high-protein diet, particularly animal protein, can help to boost your metabolism.
You should try consuming protein in small amounts throughout the day to help you maintain a healthy metabolism.
Protein sources can be plant-based as well, and protein shakes are a good way to both hydrate and get more calories to help repair and rebuild muscle tissue.
7) Drink Coffee
Coffee is known to have many positive effects on our bodies.
Coffee contains caffeine, a natural stimulant that increases alertness and concentration.
Caffeine helps increase blood flow throughout the body, including the brain. It also boosts metabolism, meaning coffee can help burn calories faster.
In addition, coffee contains antioxidants called polyphenols, which may protect the heart and reduce the risk of certain types of cancer.
8) Drink Green Tea
Green tea contains antioxidants and polyphenols, which help fight free radicals and reduce inflammation.
Antioxidants have been shown to protect cells from damage caused by toxins, radiation, and environmental pollutants.
Green tea also boosts metabolism, aids fat loss, and increases energy levels.
9) Eat More Frequent But Smaller Meals
Eating smaller, more frequent meals throughout the day is an important way to boost your metabolism after 40.
After 40, your estrogen levels fall, and this causes your insulin levels to rise while your thyroid levels go down. This results in increased hunger.
By eating small, frequent meals throughout the day, your metabolism will stay high, and you will be able to burn calories quickly.
This might be tricky for busy moms, so we recommend meal prep whenever possible.
Some people find that they are most productive and feel energized when they eat smaller, more frequent meals throughout the day.
You should also avoid over-snacking throughout the day because it will only slow your metabolism.
10) Reduce Alcohol Intake
Alcohol consumption has been shown to decrease the rate of metabolism and may have an impact on your metabolism after 40, so it’s best to try to avoid it.
It’s best to avoid consuming alcohol, especially when you are trying to boost your metabolism after 40.
Additionally, alcohol causes the liver to work overtime, which can slow your metabolism.
11) Do Strength Training Exercises
Strength training exercises can help to boost your metabolism after 40.
Strength training exercises are recommended for people of all ages because they help to build muscles and increase metabolism.
Try to strength train at least twice a week for 30 minutes.
Your metabolism will slow down naturally as you age.
Unfortunately, a slow metabolism can lead to several health and wellness issues.
One of which is rapid weight gain, which can lead to obesity.
Thankfully, there are many things you can do to boost your metabolism after 40 and keep the extra pounds at bay.
Whether you’re looking to lose weight or gain muscle, simply be mindful of your food intake, exercise, rest up, drink lots of water, increase your protein intake, try some green, and eat smaller but more frequent meals.
You should be on your way to boosting your metabolism after 40.
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