As we age, our metabolism tends to slow down, making it more challenging to maintain a healthy weight and energy levels. For women over 40, this metabolic shift can be particularly noticeable. However, with a few lifestyle adjustments, it’s possible to rev up your metabolism and keep feeling vibrant and healthy. Here are seven effective strategies to help boost your metabolism after 40.
1. Strength Training
Building muscle is one of the most effective ways to boost metabolism. Muscle tissue burns more calories at rest compared to fat tissue. Incorporate strength training exercises such as weight lifting, resistance band workouts, or bodyweight exercises like push-ups and squats into your routine at least two to three times a week.
2. Stay Hydrated
Hydration is crucial for maintaining metabolic function. Water aids in the digestion and absorption of nutrients and can help you feel more energized. Aim to drink at least 8 glasses of water a day. Consider starting your day with a glass of water to kickstart your metabolism in the morning.
Some foods also offer effective sources for hydration. Hydrating foods are those that have high water content and can help keep the body hydrated. They are so perfect for those of us who find it difficult to drink enough water throughout the day. Here are some examples of hydrating food sources:
- Fruits:
- Watermelon : About 92% water
- Strawberries: About 91% water
- Cantaloupe: About 89% water
- Oranges: About 86% water
- Pineapple: About 86% water
- Vegetables:
- Cucumber: About 95% water
- Lettuce: About 95% water
- Zucchini: About 94% water
- Celery: About 95% water
- Tomato: About 94% water
- Bell Peppers: About 92% water
- Diary:
- Skim milk: About 90% water
- Yogurt: About 85% water
3. Eat Enough Protein
Protein is essential for repairing and building muscle, and it also has a higher thermic effect compared to fats and carbohydrates, meaning your body burns more calories digesting protein. Be sure to add leon protein to each meal. Common or more well known sources of lean protein are chicken, fish, tofu, legumes, or Greek yogurt. A few uncommon or lesser known sources are Tempeh, Hemp seeds, Chia seeds, Pumpkin seeds, Black turtle beans, Jackfruit or Black rice.
4. Prioritize Sleep
Lack of sleep can disrupt your metabolism and contribute to weight gain. Aim for 7-9 hours of quality sleep per night. Establish a calming bedtime routine, avoid screens at least an hour before bed, and create a comfortable sleep environment to improve your sleep quality.
In additon to the above, be mindful of the food and drinks you consume before bed. Avoid large meals, caffeine and alcohol close to bedtime. If you have persistent sleep problems, consider consulting a healthcare provider or sleep specialist.
5. Incorporate High-Intensity Interval Training (HIIT)
HIIT workouts involve short bursts of intense exercise followed by periods of rest or lower-intensity exercise. This type of training can boost your metabolism and keep it elevated even after the workout is finished. Try incorporating HIIT sessions a couple of times a week to see improvements. Here are some examples of HIIT workouts you can try:
Bodyweight HIIT Workout
20-Minute Full-Body HIIT:
- 30 seconds of burpees
- 30 seconds rest
- 30 seconds of mountain climbers
- 30 seconds rest
- 30 seconds of jump squats
- 30 seconds rest
- 30 seconds of push-ups
- 30 seconds rest
- Repeat 4 times
Equipment-Based HIIT Workout
Dumbbell HIIT:
- 30 seconds of dumbbell thrusters
- 15 seconds rest
- 30 seconds of dumbbell renegade rows
- 15 seconds rest
- 30 seconds of dumbbell snatches
- 15 seconds rest
- 30 seconds of dumbbell burpees
- 15 seconds rest
- Repeat 4 times
Mixed HIIT Workout
Running HIIT:
- 1 minute sprint
- 1 minute walking/jogging
- Repeat for 20-30 minutes
6. Manage Stress
Chronic stress can negatively impact your metabolism by increasing cortisol levels, which can lead to weight gain, especially around the abdomen. Practice stress management techniques such as :
- meditation
- deep breathing exercises
- yoga
- spending time in nature
Meditation and yoga can be practiced using Youtube videos or in person via free classes provided by your local library or city government. Deep breating exercise routines can also be found on Youtube. My favorite channel for deep breathing exercises right now is Take A Deep Breath.
7. Eat Small, Frequent Meals
Eating small, frequent meals can help keep your metabolism active throughout the day. Instead of three large meals, try eating five to six smaller meals or snacks that include a balance of protein, healthy fats, and complex carbohydrates. This approach can help stabilize blood sugar levels and prevent overeating.
Be sure to include foods that contain the following elements into your diet.
Protein: Protein helps increase the thermic effect of food (TEF), meaning your body uses more energy to digest it.
Healthy Fats: Incorporate healthy fats like avocados, nuts, and olive oil to support metabolism.
Fiber-Rich Foods: Fiber helps keep you full longer and supports a healthy digestive system.
Conclusion
Boosting your metabolism after 40 doesn’t have to be an uphill battle. By incorporating strength training, staying hydrated, eating enough protein, prioritizing sleep, trying HIIT workouts, managing stress, and eating small, frequent meals, you can keep your metabolism functioning efficiently. These lifest
