Metabolism After forty, he no longer works as efficiently as he did in his youth. It slows down, the body burns fewer calories, and if we don’t help it, it can mean gaining weight even with the same diet. Fortunately, there are proven ways to by adjusting metabolism and the right habits to maintain the figure even at this age. Let’s take a look at them!
Why does metabolism slow down after 40?
- Muscle mass is dwindling – As you get older, muscles naturally decline if you don’t train them. Less muscle means less resting energy expenditure.
- Hormonal changes – In women approaching menopause, which can affect the ability to burn fat. In men, testosterone levels decline.
- Slowing down cellular processes – The body regenerates more slowly and energy processes slow down.
- Lifestyle – Often less exercise, more stress and less quality sleep – all Metabolism slows down.
How to kick-start metabolism after 40?
The good news is that even if your metabolism naturally slows down, you can kick it back up again with the right steps.
1. Bet on strength training
Forget artificial fat burners, muscle is the best metabolism accelerators. The more of them you have, the more calories you burn even at rest. Strength training at least 2-3 times a week helps maintain muscle mass and promotes weight loss.
2. Increase protein intake
Proteins promote muscle recovery and have a higher thermic effect – the body burns more calories to digest them. Include good quality protein sources such as eggs, chicken, fish, tofu and Greek yoghurt in your diet.
3. Give the body enough sleep
Lack of sleep disrupts levels of hunger and satiety hormones, leading to overeating. At the same time, it reduces the body’s ability to burn calories efficiently. 7-9 hours of quality sleep a day is essential.
4. Take advantage of natural metabolism accelerators
Some foods can metabolism boost:
- Green tea and coffee – They contain caffeine and antioxidants that stimulate fat burning.
- Capsaicin (chili peppers) – Increases body temperature and accelerates calorie burning.
- Ginger – Helps the body process fats and sugars better.
- Proteins – Their digestion requires more energy.
5. Enough water = better metabolism
Drinking is often underestimated. Water helps the body burn fat and get rid of toxins more efficiently. Drinking cold water can slightly increase energy expenditure because the body has to expend energy to warm it up.
6. Beware of “miracle” diet pills
There are many products on the market promising fast results, but the truth is that diet pills, when you don’t move, don’t choose what you put on your plate, don’t sleep enough and neglect your drinking regime, they don’t have a miraculous effect. Some may curb your appetite or slightly increase your energy expenditure in the short term, but it’s a healthy lifestyle that determines whether you’ll be successful in optimising your weight.
7. Eat regularly
Extreme diets metabolism are slowing down. Instead of drastic restrictions, focus on a balanced diet with plenty of fibre, healthy fats and complex carbohydrates.
Make changes gradually but consistently
If you want to maintain your weight and feel good after forty, Metabolism needs your help. The power is in your hands – incorporate exercise, proper food, enough sleep and try to avoid stress. It’s not about drastic changes, it’s about long-term habits that will help you stay fit after 40!
