Have you found it difficult to keep the weight off after 40? Well, you’re not crazy. Metabolism slows after 40. Think of your body as an engine; it’s not revving as high as it used to. That’s why it’s so difficult to maintain weight—even if you’re eating the same way you did in your 20s and 30s. The good news is that there are many options available to jump start your metabolism at any real age.
Your 40th birthday does not have to limit a lagging process. Metabolism can be increased by minimal, helpful lifestyle changes. Yet hardcore workouts or extreme dieting is not necessary; working smart instead of hard to facilitate awareness of how your body sustains its potential for caloric expenditure is all that’s needed. Therefore, from my perspective, I’m going to provide Five Ways to Increase Your Metabolism After 40 without disrupting a busy lifestyle and none of them are overly complicated or life-changing. Let’s go so you can feel sexy and younger again!
Eat More Protein
The simplest way to jumpstart your metabolism is by consuming protein. Protein is like gasoline to that calorie burning vehicle. It takes more energy to process protein than it does carbohydrate and fat, so by simply having it, you’re burning extra calories. In addition, protein keeps you fuller longer, so you’re less inclined to snack on mindless carbs and fattening fare.
Consider what you are eating. Is your plate filled with a mound of pasta or a giant piece of bread? Reverse some of that and fill it with protein instead. Chicken, fish, eggs, beans, and Greek yogurt are all excellent sources of protein. For breakfast, instead of that bagel with cream cheese, have scrambled eggs with vegetables. At lunch, throw some grilled chicken on your salad. You can snack on protein, too—nuts or a hard-boiled egg will do the trick.
Protein also helps maintain muscle mass, which is vital for women over 40. As we age, we lose muscle, and less muscle means a slower metabolism. However, when you get adequate protein, it helps your body keep its muscle, which equates to more toned and tighter muscle.
You should eat protein at every meal. Ideally, this is an effortless entry because you won’t even realize you’re doing it over time. You don’t have to count how much protein you’re getting in grams; instead, focus on making protein the priority of at least two meals a day, and your body will adjust. You may find that you’re full quicker than you usually are.
Build Muscle with Strength Training
You don’t need to become a bodybuilder or spend hours in the gym. At home, you can engage in strength training with little equipment. Use your body for basic movements—push-ups, squats, planks—and if you have access to some dumbbells or resistance bands, even better. Aim for two to three weeks of 20 minutes each. Lift what feels challenging but manageable for all sets and reps. You will become stronger little by little, and before you know it, those clothes you’re wearing will fit a little better.
You’ll also benefit from “afterburn,” meaning, after your workout is complete, the body is still in a calorie-burning state while it repairs and builds muscle. You’re giving yourself extra metabolic time on your side. You’ll feel stronger and sexier, and who doesn’t want that?
If you worry about injury, concern yourself with starting off properly—especially if you haven’t strength trained before. Research form on the internet or go to the gym for a trainer to give you a session on the basics. It’s better to maintain safe standards and repetition than to burst with excitement and intensity. Your metabolism will thank you for keeping it consistent as opposed to an overwhelming one time shock to the system.
Drink Water
Another great way to boost your metabolism naturally is to drink. The more hydrated you are, the better. If you’re dehydrated, your body’s operations slow down—and that includes calorie burning. Even functioning at a dehydrated level slightly impairs such natural occurrences. When someone over 40 is busy or doesn’t feel thirsty as often, they may forget to drink.
Water helps the body break down food and convert it to energy. It helps your organs function properly, promoting a healthy metabolism. Make sure you drink water throughout the day—even if you’re not thirsty. It’s a good habit to drink water with meals and to tote a reusable bottle around, whether it’s on your desk or in your hand for easy sips.
If you find plain water boring, squeeze some lemon or add slices of cucumber. Herbal tea and flavored water qualify, too. Steer clear of soda and juice; they come packed with excess calories that won’t do anything in your favor for increasing metabolism.
So how much water should you drink? It varies from person to person, but eight glasses a day should do for the average healthy adult. If you’re overly active or live in a warm climate, you’ll need more. Pay attention to your body’s cues; if you’re sluggish or suffering from headaches, it might be because your hydration levels are low.
You’ll stay accountable with water in your hands. When it’s habitual, you’ll find yourself more energized with a more responsive metabolism.
Get Enough Sleep
While it might not immediately appear that getting enough sleep relates to metabolism in any way, it does. When you don’t get your fair share of shut-eye, your body fails to regulate the hormones responsible for stimulating hunger and burning energy. Have you ever questioned why after a terrible night’s sleep, you feel like you want to binge on junk? Your body is searching for instant energy sources that ultimately thwart your metabolic abilities.
After 40, it can be harder to get sleep. Whether it’s stress, hormones, or a busy schedule, you might find yourself up all night tossing and turning. But improved sleep is one of the healthiest things you can achieve. Aim for seven to eight hours nightly with a consistent bedtime schedule—go to bed and wake up simultaneously every day, including on weekends.
Keep your room a serene environment. It should be dark, cool, and quiet. Don’t use screens—phones, laptops, televisions—before bed because the blue light interferes with sleep hormones. Instead, invest in a nice book and read, or listen to calming music before bed.
If you sleep better, you’ll have a steady metabolism, lower cravings, and more energy. Better sleep also helps you recover from workouts—which relates to muscle gain—and if sleep doesn’t come naturally, avoid caffeine in the afternoon or try a warm soak before bed.
Sleep gives you the energy to feel good and maintain that busy metabolism.
Move More Throughout the Day
You won’t necessarily need to spend hours in the gym to get the exercise you need. Just moving naturally throughout the day can help elevate your metabolism set point even higher and give you an advantage. After 40, people often find themselves sitting too much—in the office, in the car, on the couch. While sitting can slow down the rate at which you burn calories, little bursts of activity can get your engine running again.
Think about your day—where can you move more? Take stairs. Walk around the block on your lunch hour. Stand and stretch every hour you’re at your desk. Even fidgeting—tapping that toe, pacing while on hold—burns extra calories.
Consider short walks as well. Try to accomplish 10-minute strolls after eating to improve digestion and keep the metabolism going. If you have a dog, give them an extra walk. If you’re home, dance in your kitchen while preparing dinner. It all counts.
If you like tracking your exercise, activity trackers are excellent for seeing how many steps you’ve taken during the day, but you don’t need a device to remind you to move more—just look for the opportunity to sit less and stand more. Park further from your destination; do some light housework and gardening.
The more you move, the more calories you burn in the moment and maintain a metabolism that burns calories throughout the day, something necessary as you age. If you can make some of this fun, you’ll want to do it all the time.
Conclusion
Increasing metabolism after 40 doesn’t have to be boring and difficult. These five suggestions—increasing protein intake, strength training, drinking more fluids, improving sleep and moving more—help facilitate the body’s ability to burn calories. None of them require gimmicks or drastic lifestyle changes; they’re all natural occurrences with tools and reminders that everyone can fit into their busy lives.
Start small. Select one or two of these changes to adopt this week. For instance, add protein to your morning meal or try that twenty minute strength training video. Once these become second nature, you’ll have more energy and be in a better mood—and maybe your clothes will fit a little better, too. It’s not about perfection, it’s about establishing a routine that lets your body know you care.
Because you will want to for decades down the line. Your 40s and beyond might be the best of your life—so why not feel good doing it? You’re not only making yourself comfortable for changes now and in the future, but also assisting your metabolism with a boost that will last long after changes have been made. So what’s next? Drink that water, lace up your sneakers, or prep that protein packed meal. Your body is ready!