Real health and wellness wins
and how to achieve them yourself
9 ways to Boost Metabolism After 40
- Reviewed by: Dr. Sean Preuss Ed.D, M.S
Metabolism is the process by which your body converts food into energy. It is a complex process that involves several chemical reactions, and it plays a crucial role in maintaining your overall health and well-being.
However, as you age, your metabolism tends to slow down, which can lead to weight gain, fatigue, and other health issues. If you're over age 40, you may have noticed that it's harder to lose weight than it used to be, despite eating a healthy diet and exercising regularly.
But don't worry, there are several ways to boost your metabolism and improve your overall health, even after 40!
In this article, we'll discuss metabolism and cover evidence-based strategies to improve your metabolism and achieve optimal health and well-being, no matter your age!
1. Eating More Protein Speeds Up Your Metabolism
Protein is an essential nutrient that plays a crucial role in building and repairing muscle tissue. It is also a key factor in boosting your metabolism. Studies have shown that consuming a high-protein diet can help you gain muscle, which increases your metabolism.
To get the most out of your protein intake, aim to consume around 1 gram of protein per pound of body weight per day. Good sources of protein include lean meats, fish, poultry, eggs, dairy products, and plant-based sources such as beans, lentils, and tofu.
2. Green Tea Boosts Metabolism
Green tea contains a potent antioxidant called EGCG, which has been shown to boost metabolism. Drinking green tea regularly can help increase your metabolic rate and contribute to weight loss.
In one study, participants who drank green tea for 12 weeks saw a significant increase in their metabolic rate compared to those who drank a placebo. To get the most out of your green tea intake, aim to consume around 2-3 cups per day.
3. Get Enough Sleep
Lack of sleep has been linked to a slow metabolism and increased risk of weight gain. Aim to get at least 7-8 hours of sleep each night to help boost your metabolism.
In one study, participants who slept for only 5 hours per night for 5 nights saw a significant decrease in their metabolic rate compared to those who slept for 9 hours per night. To improve your sleep quality, try to establish a regular sleep schedule, avoid caffeine and alcohol before bedtime, and create a relaxing sleep environment.
4. Resistance Training Increases Metabolism
Resistance training, such as weightlifting or bodyweight exercises, has been shown to increase metabolism by building muscle mass. The more muscle mass you have, the more calories you burn, even when you're at rest.
In one study, participants who engaged in a resistance training program for 24 weeks saw a significant increase in their metabolic rate compared to those who did not engage in any exercise. To get the most out of your resistance training, aim to incorporate it into your workout routine two times per week.
5. High Intensity Training
High-Intensity Training (HIT) is the ideal method of resistance training to increase your metabolism.
HIT gets you great results while avoiding overtraining. This is due to training harder but less often, or a “quality over quantity” approach. This manifests in both the workout frequency and execution.
With high-intensity training, only one set is performed per exercise. Each repetition is executed with a high focus on form, moving the weight through a full-range of motion with a slow and controlled tempo.
Each exercise is performed to “Muscle Success,” when the muscle reaches a point where it can no longer move the weight on the lifting phase of the repetition – aka. muscle failure.
Training to Muscle Success ensures that the maximum amount of muscle fibers are trained and stimulated. In other words, your muscles get the most benefit out of a single set.
Muscles continue to become stronger over time through progressive overload. This involves a perpetual increase in the demand placed on muscles during training. HIT achieves this through frequent weight increases, even if the weight increase is a small amount (e.g. 2 lbs.).
6. Drink Cold Water
Drinking enough water is essential for a healthy metabolism, as it helps regulate body temperature and digestion. Cold water specifically enhances metabolism since our body needs to heat the water. Aim to drink at least 8 glasses of water per day to keep your metabolism functioning optimally.
In one study, participants who drank 500 ml of cold water saw a significant increase in their metabolic rate compared to those who did not. To get the most out of your hydration, aim to drink cooler water throughout the day and consume water-rich foods such as fruits and vegetables.
7. Reduce Stress
Chronic stress can lead to increased cortisol levels, which can slow down metabolism and contribute to weight gain. Practice stress-reducing techniques, such as meditation, yoga, or deep breathing, to help reduce stress and boost metabolism.
In one study, participants who engaged in a mindfulness-based stress reduction program saw a significant increase in their metabolic rate compared to those who did not. To reduce stress, try to incorporate stress-reducing techniques into your daily routine and prioritize self-care activities such as getting enough sleep and exercise.
8. Add Spices to Your Diet
Certain spices, such as cayenne pepper, ginger, and turmeric, have been shown to have a thermogenic effect and increase metabolism. Try adding these spices to your meals to boost your metabolism.
In one study, participants who consumed a meal containing cayenne pepper saw a significant increase in their metabolic rate compared to those who did not. To get the most out of your spice intake, aim to incorporate spices into your meals regularly.
9. Alcohol Slows Metabolism
Alcohol has a negative effect on metabolism and can slow down the fat-burning process. Limit your alcohol intake to reduce the risk of slowing down your metabolism.
In one study, participants who consumed alcohol saw a significant decrease in their metabolic rate compared to those who did not. To reduce your alcohol intake, try to limit your consumption to special occasions and opt for lower-calorie, lower-alcohol options such as light beer or wine.
Summary
Although it may feel like a struggle at times, boosting metabolism over 40 is possible with a combination of lifestyle changes and habits. Eating enough protein, drinking green tea, getting enough sleep, and engaging in resistance and high-intensity training are all effective ways to increase metabolic rate.
Staying hydrated, and reducing stress are also helpful in boosting metabolism. Additionally, adding spices to your diet and limiting alcohol intake can help optimize metabolic function.
Incorporating these habits into your daily routine can have a significant impact on your overall health and well-being. By making these changes, you can increase your energy levels, burn more calories, and maintain a healthy weight, making it easier to enjoy life to the fullest at any age!
- Westerterp-Plantenga, M. S., Lemmens, S. G., & Westerterp, K. R. (2012). Dietary protein – its role in satiety, energetics, weight loss and health. British Journal of Nutrition, 108(S2), S105-S112. doi: 10.1017/S0007114512002589
- Dulloo, A. G., Seydoux, J., Girardier, L., Chantre, P., & Vandermander, J. (2000). Green tea and thermogenesis: interactions between catechin-polyphenols, caffeine and sympathetic activity. International Journal of Obesity, 24(2), 252-258. doi: 10.1038/sj.ijo.0801101
- Beccuti, G., & Pannain, S. (2011). Sleep and obesity. Current Opinion in Clinical Nutrition and Metabolic Care, 14(4), 402-412. doi: 10.1097/MCO.0b013e3283479109
- Hunter, G. R., Byrne, N. M., Sirikul, B., Fernandez, J. R., Zuckerman, P. A., & Darnell, B. E. (2008). Resistance training conserves fat-free mass and resting energy expenditure following weight loss. Obesity, 16(5), 1045-1051. doi: 10.1038/oby.2008.38
- Baye, D. (n.d.). What is high-intensity training (HIT)? Drew Baye’s high-intensity Training. Retrieved from https://baye.com/what-is-high-intensity-training/
- Farshchi, H. R., Taylor, M. A., & Macdonald, I. A. (2004). Decreased thermic effect of food after an irregular compared with a regular meal pattern in healthy lean women. International Journal of Obesity, 28(5), 653-660. doi: 10.1038/sj.ijo.0802621
- Boschmann, M., Steiniger, J., Hille, U., Tank, J., Adams, F., Sharma, A. M.,… Jordan, J. (2003). Water-induced thermogenesis. The Journal of Clinical Endocrinology and Metabolism, 88(12), 6015-6019. doi: 10.1210/jc.2003-030780
- Epel, E. S., McEwen, B., Seeman, T., Matthews, K., Castellazzo, G., Brownell, K. D.,… Ickovics, J. R. (2000). Stress and body shape: stress-induced cortisol secretion is consistently greater among women with central fat. Psychosomatic Medicine, 62(5), 623-632. doi: 10.1097/00006842-200009000-00010
- Ludy, M. J., Moore, G. E., & Mattes, R. D. (2012). The effects of capsaicin and capsiate on energy balance: critical review and meta-analyses of studies in humans. Chemical Senses, 37(2), 103-121. doi: 10.
- Tipton, Kevin D., et al. “Nutritional and physiological responses to alcohol ingestion in healthy adult men: effects of prior lean body mass.” Metabolism 49.5 (2000): 608-615.
Why Killing Yourself in the Gym Could Be Doing more Harm Than Good
Living with elevated cortisol levels can feel like a battle against your own body…
Exercise for Gut Health: The Link Between Exercise and Digestive Disorders
Did you know, your gut is home to over 1,000 bacterial species…
Your Virtual Trainer For Fitness & Mindset Mastery
Certified in group fitness, functional training, & Slow Motion Strength Training…
