In this article, you’ll learn how to boost your metabolism after 40. Learn the best ways to boost your metabolism and burn more fat.
You know that time you were told that your metabolism slows down as you age? You start to believe it and start unpicking your hair slowly, let alone ceasing activity. Let’s rewind on that and fast forward to a new decade, research, and insights. Yes, we’re talking about the benefits of exercise, specifically how you can burn more calories after 40. Regular exercise helps maintain muscle mass and combat age-induced frailty. Even better news is that regular activities help our muscles look their best and increase our metabolic rate—a term used to describe how many calories we burn at rest. So what does this mean for you? Working out will help accelerate your weight loss after 40 by raising your metabolism, so you consume fewer calories. Sounds good, right? And more importantly, are you ready to speed up your weight loss after 40?
How to Boost Your Metabolism After 40?
To increase your metabolism after 40, you should start by making exercise a habit. This starts by incorporating activity into your daily routine; ideally, find time for at least 20 minutes of exercise per day. You can also work on increasing the intensity of your workouts and adding more muscle groups to challenge your body. For example, if you want to tone up your abs, try doing planks or crunches. If you want to gain muscle mass, lift heavier weights or try an interval workout. Other tips include eating more protein-rich foods like chicken and eggs, adding fiber to your diet by drinking plenty of water, and choosing healthy fats like avocados and nuts when possible. As always, consult a dietician specializing in nutrition for new ideas on increasing your metabolism after 40.
Cut the carbs, lower your insulin, and lose weight.
You may have heard that carbohydrates are the enemy, and it’s true that they can cause weight gain if you eat too many. But carbs aren’t all bad—they’re important for health, especially after 40. So don’t worry! If you lose weight, you must cut your carbohydrate intake significantly—but not completely.
There are a few ways to do this:
- Eat more fat.
- Try intermittent fasting (IF).
- Limit processed foods.
Eat foods that turn up your metabolic furnace.
- Eat foods that turn up your metabolic furnace.
- Consume protein and fat every time you eat. This can include a meal or snack of nuts, seeds, avocado on toast, a handful of olives, etc., and an egg-white omelet with vegetables or lean meat (with the fat trimmed off). Fats should be healthy fats such as those found in avocados and nuts/seeds. Protein-rich foods are satiating, keeping you full until your next meal.
- Eat high-fiber carbs like whole grains at every meal to boost your metabolism and keep your blood sugar levels stable throughout the day for energy without cravings for unhealthy snacks between meals.
- Drink plenty of water throughout the day, so your cells stay hydrated and perform at their best. The more efficiently they keep us alive, the faster our metabolism will be!
Don’t skimp on protein.
Protein is a key component of muscle, which gives us the body we want. Protein also helps produce the hormone that burns fat, so it’s essential to get enough protein to lose weight. Another thing that protein does is help build up the immune system, so if you’re feeling run down or tired often and want to boost your energy level, consider adding more protein to your diet!
Protein is also used by almost every part of our bodies—including our brains!
Use caffeine to your advantage.
Caffeine can help you burn calories, build muscle, and lose weight.
Caffeine is so versatile. It’s no wonder people have been using it for centuries. The substance has been used to treat headaches and depression. Still, most of us know caffeine best for its weight loss benefits: boosting metabolism, increasing energy levels, and even helping burn fat.
Lift weights and try high-intensity interval training.
While it’s not a secret that weightlifting is one of the best ways to increase your metabolism, it’s worth mentioning because it has many other benefits. For example, lifting weights can help prevent injuries, improve posture, and increase bone density. While you may be tempted to skip the gym to save time or because you’re too busy trying on different outfits for an upcoming event (or both), doing so will only hurt you in the long run.
So, what exactly should you be doing at the gym? High-Intensity Interval Training (HIIT) is one option that involves short bursts of activity followed by rest periods interspersed throughout your workout sessions—it’s hard work but well worth it! Also known as “Tabata” training (named after Japanese scientist Izumi Tabata), this interval training is highly effective because it helps boost aerobic and anaerobic capacity while burning fatter than longer workouts.
Jump Start Your Weight Loss With Exercise
You don’t have to start a new, intense exercise routine to raise your metabolism. Simply sign up for the gym or take on a new sport you’ve always wanted to try. You can also add cardio moves such as running, swimming, and biking to get your metabolism up and running. And if that is not enough of an incentive to get you off the couch and exercising, then maybe this will work: There are plenty of other benefits that come with exercise after 40, such as increased bone density and a lower risk of heart disease! Put these tips into action, and you will be on your way to losing weight after 40 faster than you ever thought possible!
Incorporate Strength Training to your Exercise Routine
When you’re over 40, fat loss can be tricky. And it’s even harder when you don’t have the motivation to exercise. But there are ways to burn fat and increase your metabolism after 40.
The best way to get lean is to combine cardio and strength training. Studies show that weight-bearing exercises like squats and deadlifts help with weight loss, especially if you incorporate high-intensity interval training (HIIT) and use heavier weights.
A recent study found that women who did 15 minutes of HIIT and strength training twice a week lost more weight than those who did HIIT alone or just strength training. The reason: Strength training helps build muscle, which burns more calories at rest than fat does.
Strength training also helps preserve muscle mass as you age, prevent osteoporosis and balance hormones that affect appetite control and metabolism — all of which contribute to faster fat loss after 40 years old
Drink Green Tea
Drinking green tea can help boost your metabolism and melt fat fast.
Green tea is brewed from the leaves of Camellia sinensis, a plant native to Asia. The leaves are picked and dried, then ground into a fine powder. Green tea contains polyphenols — powerful antioxidants that may help protect against cancer and heart disease — and polysaccharides, which may help prevent obesity by increasing satiety (the feeling of fullness).
Green tea may also increase calorie burning. A study published in the journal Nutrition & Metabolism found that people who drank four cups of green tea each day burned about 70 additional calories a day compared to those who didn’t drink green tea. That’s about 300 calories per week — or 1 pound!
Balance your Calorie Intake
Track what you eat. If you’re eating more calories than burning off, you’ll gain weight. If you’re eating fewer calories than you’re burning off, then you’ll lose weight. So not only should you be tracking how many calories you eat in a day (or week or month), but also what kind of foods those calories come from — protein, carbs and fat. Knowing this information will give you a better idea of whether or not your current diet is working for or against you in terms of weight loss or maintenance.
Increase your activity level by 10%. While it’s true that exercise alone won’t result in fat loss, it’s still essential if you want to achieve your ideal body composition and maintain it long-term. At least 30 minutes of moderate-intensity cardio at least five days per week is recommended for general health purposes — but if your goal is weight loss and/or maintenance, then aim for 60 minutes per day.
Detox your Liver
The liver is the body’s largest organ and plays a vital role in maintaining good health. The liver breaks down nutrients, filters blood, produces bile, and much more.
As we age, our liver becomes less efficient at performing these functions. This can lead to several health problems, such as increased fat storage, inflammation, diabetes, low energy levels, fatigue, etc.
As we get older, toxins build up in our bodies, making us more prone to disease and illness. This is especially true if you have been eating unhealthy foods for years or taking medications that affect your liver function. If you are looking for ways to detoxify your body after 40 then here are some tips:
1) Drink Lemon Water – Studies show that lemon juice has many benefits, including improving digestion, boosting immunity and helping with weight loss by cleansing the body of toxins. Add a teaspoon of lemon juice to water every morning before breakfast for best results!
2) Eat More Leafy Greens – Leafy greens such as kale contain magnesium which helps remove toxins from the body through sweat during exercise or simply walking around town!
Get your Probiotics
You can boost your metabolism, get rid of your belly fat, and lose weight fast.
A study from the University of Nebraska Medical Center found that post-menopausal women who took probiotics lost 5 times more weight than women who didn’t.
The study was done on 40 women between 45 and 65 years old with a BMI over 30 kg / sqm. The participants were divided into 2 groups: one group took a placebo for 6 months, and the other took probiotics for 6 months.
The results showed that those who took probiotics significantly decreased their body fat percentage compared to the placebo group. Moreover, they lost an average of 1 kg per month!
Protect Yourself From Obesity And Build Muscle!
After 40 It’s no surprise that people with a higher metabolic rate are more likely to maintain weight, which is why it’s important to ensure your muscles are intact. Exercise will help you build muscle mass and protect yourself from obesity. It’s also important to keep your body active after 40 to prevent age-related frailty and weakening joints or bones. Regular exercise helps maintain muscle mass and combat age-induced frailty. Even better news is that regular activities help our muscles look their best and increase our metabolic rate—a term used to describe how many calories we burn at rest. So what does this mean for you? Working out will help accelerate your weight loss after 40 by raising your metabolism so you consume fewer calories than before. Sounds good, right? And more importantly, are you ready to speed up your weight loss after 40?
Get More Sleep
Many people think skipping sleep and exercising is a perfect formula for weight loss. Not only does this lead to fatigue, but it also slows your metabolism. How is this possible? Well, it’s the following: if a person isn’t getting enough sleep, their body will force them to dip into stored fat more quickly to provide energy. This means they will be burning fewer calories throughout the day. While exercise is great for weight loss, you must also ensure you get enough sleep. So make sure you don’t skimp on your Zzzs and put in some cardio before bedtime!
Limit sugar, processed foods, and junk food.
The most important step to speed up weight loss after 40 is to limit sugar, processed foods, and junk food. The more sugar, processed food, and junk food you consume, the fewer calories your body will burn at rest. That’s the bottom line. So how do you eat these foods without feeling guilty? Easy! Eat in moderation. Meaning, if it’s a special occasion or if you have a craving for dessert, have one small piece of cake or cookie instead of a whole plateful. It might not be fun, but it’ll save your waistline in the long run.
Watch your alcohol consumption.
A new report from the National Institute on Alcohol Abuse and Alcoholism found that the more frequently older adults drink alcoholic beverages, the less likely they are to exercise. This is because alcohol interferes with our cognitive processing, which can impede our motor skills, coordination, and balance. This is not good news for those of us who want to keep up a running regimen or hit the gym regularly. So if you don’t want your workouts to take a backseat to drinking, it’s time to put down that glass of wine and focus on what’s important—your health and wellness!
Eat whole foods.
Whole foods are foods that haven’t been processed or refined. This includes fruits, vegetables, grains, and legumes (beans). Processed foods have been altered from their natural state, for example, by adding sweeteners or removing nutrients.
For example, whole-wheat bread is a whole food made with whole wheat flour; white bread is not—it’s been stripped of its outer layer (the bran) and added artificial ingredients to make it soft and tasty. So if you’re eating white bread all the time, chances are you’re not getting many of the nutrients found in real 100% whole grain flour.
Don’t eat after 8 p.m.
The most important thing to remember if you want to increase your metabolism after 40 is to be careful about what and when you eat. This means avoiding late-night snacking and sticking to healthy meals only at breakfast, lunch, and dinner, with maybe a snack later on during the day.
Studies have shown that people who eat later than 8 p.m. tend to gain more weight over time than those who don’t. That’s because when we eat too close to bedtime, our bodies aren’t able to process it as well as they do during daylight hours due to circadian rhythms—or our internal body clock—which control things like sleep patterns and how well we metabolize food throughout the day.
Walk more and exercise.
Exercise is an essential part of the equation when it comes to shedding fat and boosting your metabolism. The more you move, the more calories you burn. According to the Mayo Clinic, walking for 30 minutes daily can increase your energy expenditure by 150–250 calories per day.
The best part about exercising after 40? You don’t have to spend hours at the gym or put yourself through grueling workouts; even a short walk around your neighborhood can help boost your metabolism and melt fat fast! Plus, with age comes wisdom—and maybe even comfort—with what works for you. So if you’re like me and don’t enjoy being sweaty all day long, try finding ways to stay active without having to get all hot and bothered in front of strangers at SoulCycle or CrossFit classes (if that’s not too much of a judgment).
Drink more water.
You may not know that drinking more water can help you lose weight and boost your metabolism. Drinking water helps you feel full, making it easier to avoid overeating or snacking throughout the day. It also helps burn calories, so if you drink two cups before every meal and snack, you’ll save around 80–100 calories per day! Plus, staying hydrated keeps your energy levels up and improves digestion by helping food move through your digestive system faster.
Eat foods rich in vitamins and minerals.
The first step to increasing your metabolism is eating various foods. This includes a wide range of fruits, vegetables, whole grains, and lean protein sources.
- Eat nutrient-rich foods: Foods high in vitamins and minerals help your body function at its best by supporting the production of enzymes needed for every metabolic process.
- Load up on fiber: Fiber helps you feel full longer, so you eat less throughout the day (or overindulge later on). This also means fewer calories burned because your body has to work harder to digest them for energy. You can get more than half of your daily recommended intake from just one cup each of raspberries or blackberries!
- Get healthy fats: Healthy fats like avocado and olive oil can boost “good” cholesterol levels while lowering bad cholesterol levels, leading to better heart health and a faster metabolism! A great way to get these fats into your diet is by making sure you cook with them instead of using butter or other oils high in saturated fat content; they’re much more calorie dense, so keep an eye out when cooking if weight loss is one goal you want to achieve ASAP!
Eat fiber-rich foods.
From a health standpoint, the best thing you can do is eat fiber-rich foods. High-fiber diets help you feel full and stay regular, making you less likely to overeat. Fiber also helps lower blood sugar and cholesterol levels, prevent constipation, and keeps your heart healthy by reducing cholesterol absorption in the body. In fact, eating more fiber has been linked to lower rates of obesity, type 2 diabetes, and heart disease. A study from Harvard University found that women who ate 25 grams or more of fiber per day were 46% less likely to have metabolic syndrome—a cluster of conditions that increase your risk for type 2 diabetes and heart disease—than women who ate 10 grams or less per day.
Get enough sleep daily.
Sleep is one of the most important things you can do to help your metabolism and burn fat. Studies have shown that getting enough sleep helps increase your metabolism by as much as 15%. Sleep also improves insulin sensitivity, promotes weight loss, and boosts muscle growth.
Sleep deprivation can lead to increased hunger, cravings for unhealthy foods, reduced concentration levels, and lower performance at work or school. Poor quality sleep can cause memory problems in the brain’s short-term and long-term memory storage systems.
Stress can cause weight gain, overeating, unhealthy eating habits, and a lack of exercise. It can also make you tired, irritable, and less likely to sleep well.
If you’ve ever felt stressed out in the past or currently do so regularly, it’s time to learn how to manage your stress levels as part of your weight loss program.
If you follow the tips above, your metabolism will increase.
Your metabolism will increase if you follow the tips above. A higher metabolism helps you burn more calories at rest and lose weight. It can also help to decrease your risk of developing diabetes or heart disease.
Metabolism is a process that converts food into energy. The body changes what we eat into sugar and fat, stored as fuel in glycogen (in muscles) or triglycerides (in fat tissue). When you need energy, these compounds are released back into circulation, which can be burned for fuel by active tissues such as skeletal muscles and vital organs like the brain. This storage method allows us to save enough fuel for periods when we don’t eat much food—like when we’re asleep—and keep going without worrying about how much fuel is available from day to day until our next meal arrives!
Rev up your metabolism
There are many ways to lose weight, but the best way is to lose weight slowly and sustainably. Lose weight slowly with exercise and by changing your lifestyle to protect yourself from obesity and build muscle. Don’t skimp on sleep, and watch your alcohol consumption.
FAQs about Increasing Your Metabolism After 40
Alex is a passionate fitness enthusiast dedicated to helping people lead healthier, more active lifestyles. He encourages small – sustainable changes over drastic transformations and works with people to create customized wellness plans. His mission is to help others benefit from the most effective methods available, sharing tips, strategies, and health & fitness tools on Gearuptofit.com to inspire people to live their best lives.