- Unlocking the 7 Secrets to Increase Metabolism After 40
- A Toxic Metabolism
- 5 Rules to Boost Metabolism
- Is Your Metabolism Under Toxic Stress?
- Bob Harper and other experts rate top diets on Megyn Kelly TODAY
- 1. Fight the dreaded spread
- 2. Get your biceps back
- 2 exercises for toned arms
- 3. Fall in love with plants
- 4. Find your own “om”
- Try an easy, 5-minute meditation
- 5. Think about your magnesium
- 6. Be less happy about happy hour
- Suzanne Somers Eat Great, Lose Weight
- Suzanne Somers Diet: Pros, Cons, and How It Works
- 18 Ways To Boost Your Metabolism After 40
- What is Metabolism?
- How to Boost Metabolism
- Bump up Protein Intake
- 11. Break Up Your Exercise Routine
- 12. Sweat Out Your PMS
- 13. Get Some Shut-Eye
- 14. Chill Out
- 15. Treat Yourself
- 16. Go Green (Tea)
- 17. Joke Around
- 18. Drink Water — and Lots of It
- 19. Try a Low-Glycemic Diet
- 20. Add Healthy Fats to Your Meals
- 21. Limit How Much You Sit
- 22. Go Organic
- 23. Turn Down the Temperature
- How to Increase Your Metabolism After 40?
- How To Speed Up Your Metabolism After 40
- What Is Metabolism?
- Foods To Cut Back On For Your Metabolism
- The 3-Day Fix to Supercharging Your Metabolism
- 40 Ways to Lose Weight When You’re Over 40
- Watch the Wine
- Get Sufficient Sleep
- Hit the Mat
- Eat Organic
- Change Up Your Exercise
- Slow Down
- Get Creative with Sweets
- Heat Your Home Like Money’s Still Tight
- Set an Alarm to Lace Up Your Sneakers
- Stop Picking at Your Kids’ Leftovers
- Give Your Metabolism a Jolt Before Bedtime
- Be Snack Secure
- Turn off the Tube
- Observe How the Other Half Lifts
- Jump into the Pool
- Detox Your Liver
- Prioritize Sleep
- Eat More Protein
- Eat Your Vegetables First
- Make Time for Sex
- Start Weight Training
- Get Your Thyroid Examined
- Pull Yourself Out of a Funk
- Invest in Light-blocking Curtains
- When Dining Out, Watch Empty Calories
- Increase Fiber
- Stay Active
- Eliminate All Artificial Sweeteners
- Stop Drinking Your Calories
- Don’t Eat Too Late
- Watch Your Portions
- Eat More Real Food
- Get a Green Tea Habit
- Don’t Fear Full-fat Foods
- Try Pilates
- Skip the Entrée
- Drink More Water
- Get Greek Yogurt into Your Daily Routine
- Be Consistent
- Realize That Your Body is Changing
Unlocking the 7 Secrets to Increase Metabolism After 40
by Steward Health May 9, 2019
- Google Plus
If you are over age 40 and eating as you did in your 20s, it may not be a surprise if you find you’re gaining weight. After age 25, a person’s metabolism naturally slows by 5 percent every decade.
Metabolism is the process by which your body converts what you eat and drink into energy. During this process, calories in food and beverages are combined with oxygen to release the energy your body needs to function. Your metabolism rate determines how fast you burn calories, influencing how fast you lose weight as well as how easily you can gain weight.
“Metabolism slowing down is only one factor that contributes to weight gain after 40,” says Francesca Marangell, DO, a Steward Health Care and Steward Medical Group primary care physician. “Men and women also deal with the loss of muscle mass that naturally comes with aging. Additionally, for women, they are experiencing hormonal changes that come with perimenopause and menopause, and many find they gain ‘belly fat.’”
The good news is these seven strategies can help you increase your metabolism to try to ward off those extra pounds.
- Exercise and weight train. Now is not the time of life to become sedentary. Maintain regular exercise and incorporate strength training into your routine to help maintain and build muscle mass.
- Eat at the same time every day. Eating well-spaced meals at the same times lets your body know to expect fuel at regular intervals and prevents it from conserving calories and adding to fat stores.
- Be smart about cutting calories. Did you know that reducing your calorie intake to starvation levels also slows down metabolism? So instead of speeding up weight loss, starvation ultimately slows it.
- Drink eight 8-ounce glasses of H2O daily. Surprisingly, dehydration can lead to a 2 percent drop in the number of calories burned. Maintain your water intake throughout the day and drink even more than the recommended eight glasses of water when you sweat a lot.
- Limit drinking alcohol. The empty calories that alcohol provides don’t aid in weight loss. Also, processing alcohol diverts the liver from burning fat.
- Increase calcium intake. Calcium is a mineral involved in fat metabolism, and dairy products also deliver whey and casein, which are proteins that help build and preserve muscle.
- Sleep more. Getting at least seven hours of sleep a night can help keep the hormones that regulate hunger and fullness in check. Otherwise, you may crave sugary, fatty and starchy foods. Also, if you lack sleep regularly, your body may not burn calories efficiently.
Keeping your weight under control isn’t just important for fitting into your beloved jeans; it’s also important in keeping your risk of developing diseases down.
To find a doctor or schedule an appointment, visit Steward DoctorFinder™.
*Source: Mayo Clinic, mayoclinic.org
*Source: American Council on Exercise, acefitness.org
Q: After I turned 40, it felt like my metabolism and energy slowed a lot, and I developed more digestive issues, food allergies, and psoriasis. The pounds started to creep on, even though I was eating the exact same food. Now that I’m closer to 50, I’ve developed a belly bulge or “menopot.” Plus, key heart-disease risk factors, such as blood pressure and blood sugar levels, are going in unhealthy directions. I tried the Paleo diet and then the ketogenic diet, and neither one worked for me. Is it just normal to have all these different health issues develop and worsen as we age?
—Karen M., Cape May, N.J.
A: The short answer is no. The health issues you describe are typically seen in people over 40, but they don’t have to be. Over time, many people develop a toxic metabolism, and when this occurs, wide-ranging health issues can develop and worsen. Even beneficial diets might not work if your metabolism has turned toxic. Trailblazing nutritionist Ann Louise Gittleman, PhD, CNS, observed that this phenomenon has become so common that she wrote a new book, Radical Metabolism, which delves into how to rescue a stalled metabolism that typically occurs after 40.
A Toxic Metabolism
Metabolism means transforming the food you eat into energy via countless life-sustaining chemical reactions that mostly occur at the cellular level. Our metabolism controls digestion, as well as getting nutrients into the cell and waste products out.
Sometimes, our cells aren’t getting the nutrients they need, aren’t detoxifying well, or both. “Because so many toxins are in our food, water, and air today, toxins progressively accumulate, and the body has a difficult time cleaning them all out,” says Gittleman. “When this happens, metabolism becomes toxic and sluggish, and your ability to control weight and maintain healthy function in organs and systems throughout the body deteriorates.”
5 Rules to Boost Metabolism
To boost your metabolism so that it keeps you lean, healthy, and energized as you get older, try these rules from Radical Metabolism:
1. Change the Fats in Your Diet
To shift your body from sugar-burning mode into fat-burning mode, eat less sugar, and don’t skimp on fats. Cell membranes are made of fat, and to strengthen cell membranes and counter resistance to many different hormones, including insulin, it’s important not to lower fat intake, Gittleman says. Instead, change the fats in your diet.
Eliminate high omega-6 refined vegetable oils (corn, soybean, cottonseed), trans-fats (partially hydrogenated oils found in margarine and butter substitutes), and very-long-chain fatty acids (canola oil, peanut oil, whole peanuts, peanut butter, mustard oil, and borage oil). Instead, eat whole olives and olive oil; avocados and avocado oil; coconut oil; grass-pastured animal products and wild cold-water fish; nuts (organic almonds, Brazil nuts, pistachios, hazelnuts, and pine nuts); seeds (hemp seeds, chia, sunflower, safflower, sesame, flax, pumpkin seeds); and cold-pressed seed oils.
Did You Know?
Whole olives and high-quality olive oil are great sources of metabolism-boosting healthy fats.
If you’re stuck in your weight loss efforts, consider adding hemp seeds and hemp oil to your diet, and possibly a gamma-linolenic acid (GLA) supplement, such as black currant oil. GLA is unparalleled in promoting fat burning by activating a type of fat called brown fat, according to Gittleman.
2. Incorporate More Bitter Foods in Your Diet
Many individuals have difficulty digesting and metabolizing fats. If you have this problem, then simply eating more healthy fats and less sugar is not going to result in the metabolic shift needed for weight loss and optimal health—and popular higher-fat diets such as Paleo or ketogenic diets may not work for you. To optimize your body’s ability to use healthy fats for your benefit, it’s important to help support the liver to produce adequate, healthy bile. Bile helps your body break down all the fats you eat, which is critical to healthy membranes and healthy hormones. Bile also helps remove toxins so they can be flushed out of your liver. Adequate, healthy bile promotes healthy function of the gallbladder, the organ where bile is stored.
The top strategy to support the production of adequate, healthy bile is to incorporate more bitter foods in your diet, including asparagus, dandelion greens, collards, radicchio, red leaf lettuce, watercress, arugula, broccoli, cabbage, endive, artichoke, cauliflower, kale, Swiss chard, and even coffee and cacao. You could also try an herbal bitters formula. Popular ingredients include barberry bark, dandelion, fennel, gentian root, globe artichoke, milk thistle, wormwood, and yellow dock.
3. Rebuild Your Muscles
Fat gain always accompanies muscle loss, so addressing age-related muscle loss, known as sarcopenia, is another important step in restoring healthy metabolism. To get the essential amino acids your body needs, eat protein daily. But don’t overdo it: The body can utilize only 4–6 ounces of protein at a time, Gittleman says. Also make sure the protein you eat is high- quality. Avoid processed meat products from factory-farmed animals, and instead focus on wild-caught fish and organic and pasture-raised meat, eggs, and dairy.
4. Repair Your Gut
Healthy digestion is key to a robust metabolism, but many people suffer from unhealthy bacterial balance, as well as permeable or “leaky” gut, due to exposure to toxins and allergens. To restore gut health, Gittleman recommends:
- Avoiding sugars and allergenic foods (such as gluten, dairy, and eggs)
- Avoiding refined carbs, processed fats, and factory-farmed meats
- Repopulating your gut with beneficial bacteria by eating more naturally fermented foods, such as sauerkraut and kimchi, and/or by taking probiotic supplements
5. Reduce Your Toxic Load
We’re exposed to toxins that run the gamut from hormone-disrupting chemicals (known as obesogens), which show up in tap water, nonorganic foods, and nonstick cookware, to dangerous pesticides such as glyphosate, which is sprayed on genetically modified corn, soy, sugar, and canola. If the body has a heavy toxic burden, many of its resources are needed just to keep the poisons cleared out, leaving precious few available for fat burning.
To jumpstart your metabolism, you may need a radical lifestyle cleanup. Opt for organic real foods whenever possible. Ditch artificial air “fresheners.” Invest in an air purifier. And improve your body’s detoxification processes by drinking plenty of fresh water, as well as by sweating (a form of detoxification through your skin) by taking infrared saunas or exercising.
Is Your Metabolism Under Toxic Stress?
Think you might be suffering from a toxic metabolism? Here are some of the most common signs:
- Metabolism seems to have slowed since turning 40
- Type 2 diabetes or prediabetes diagnosis
- Suboptimal lipid profile (higher LDL and triglycerides, lower HDL)
- Elevated blood pressure
- Experiencing “menopot” before actual menopause: increased belly fat, higher waist-to-hip ratio
- Craving snacks, such as coffee or candy, throughout the day
- Food allergies or intolerances to gluten and dairy
- History of gallstones or gallbladder surgery
- GI discomfort after eating fatty foods
- Nausea, heartburn, gas, bloating, or other digestive symptoms
Source: Radical Metabolism: A Powerful New Plan to Blast Fat and Reignite Your Energy in Just 21 Days by Ann Louise Gittleman, PhD, CNS
Very soon, I’ll stand up in front of the graduating class of my former high school and give the commencement speech. I’ll focus on the usual “work hard” and “follow your dream” themes, but, in reality, I just want to shout out to all those 17-year-olds — “have that ice cream cone, you’ll still fit into your skinny jeans tomorrow! ” Or “it’s OK to skip a workout, your muscle mass will help you bounce back!”
At 41, these are the things that I notice the most. My body does not bounce back as easily as it once did and I have to work a lot harder to manage my weight. Genetics play a role in the aging process, but our lifestyle choices can help dictate how well our genes treat us as we get older. After turning 40, these are six of the top lifestyle habits to focus on.
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Bob Harper and other experts rate top diets on Megyn Kelly TODAY
Jan. 3, 201809:34
1. Fight the dreaded spread
Fat in the mid-section is metabolically active and we gain more of it as we age. That’s not a good thing. As opposed to the fat we gain in our thighs and rear, abdominal fat can lead to several chronic conditions.
A 2014 study found that the type of fat we consume might make all the difference. Participants in the study were asked to eat 750 extra calories every day for seven weeks. Those having excess calories from saturated fats had activated cells that promoted fat storage in the belly and increased insulin resistance. However, individuals who had a high consumption of polyunsaturated fats found in fatty fish, nuts and seeds, gained less abdominal fat and were more likely to increase muscle mass instead.
Multiple studies have demonstrated this connection between saturated fat intake and belly fat, especially when it is coupled with reduced levels of estrogen.
2. Get your biceps back
Jump off the treadmill, if want to lose weight. If you change nothing about your exercise routine now, it’s almost a guarantee you will find the pounds creeping up. This all boils down to a loss of muscle mass — a condition called sarcopenia that begins at 40.
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In fact, up to 40 percent of muscle mass is lost between the ages of 40 and 80. This alone is the kiss of death to your metabolism. Muscle weighs more than fat making it a metabolically superior calorie burner.
So, the more we lose, the more we gain.
Additionally, attempts to lose weight on low-calorie diets can lead to even more lost muscle. Studies have found that regular resistance or strength training may be a better alternative than your daily runs to preserve and gain muscle — even when coupled with a low-calorie diet. Aerobic exercise is still important, just don’t make it your only form of activity.
2 exercises for toned arms
March 28, 201701:08
3. Fall in love with plants
A study from the Canadian Medical Association Journal found that healthy behaviors, like eating fruits and vegetables daily, significantly improved the odds of successful aging. Plants provide a protective measure against oxidative stress and free radical formation — two things that go hand-in-hand and increase with age.
Oxidative stress occurs when the balance between free radicals in the body and our ability to fight against them is uneven, with free radicals prevailing. Free radicals can cause disease and there is an association with an increased risk of formation of free radicals as we age. That’s why after a certain age, building up our defenses (through having lots of antioxidants in plants) can help reduce this imbalance and stack the cards in our defense system instead.
4. Find your own “om”
The more years we live, the higher our risk of developing a disease, especially heart disease, cancer, stroke and diabetes. All of these conditions are tied, in some way, to inflammation. A 2017 study from Georgetown showed that mindfulness meditation had a significant impact on reducing stress hormones and inflammatory proteins and a 2014 study found that just 25 minutes of meditation a day could alleviate stress levels.
If you don’t have 25 minutes to spare each day, a 5-minute meditation helps. Or 1-minute meditations can calm your mind. It’s that easy.
Try an easy, 5-minute meditation
July 7, 201505:33
5. Think about your magnesium
Even individuals with relatively healthy diets can be deficient in magnesium. Adequate magnesium is important to protect our bones. In addition to promoting bone health, magnesium plays a role in protecting our brain, heart and nervous system. It’s also associated with keeping energy levels up and bathroom habits regular.
Women between ages 31-50 need 320 milligrams daily, according to the National Institutes of Health. Pay special attention to getting plenty of magnesium-rich foods in your diet. Examples include:
- Seeds, especially pumpkin seeds
- Green leafy vegetables like spinach, swiss chard and collard greens
- Beans and legumes
6. Be less happy about happy hour
The American Heart Association found that heavy drinking in middle age — defined as more than two drinks daily — increased the risk of heart attack and stroke more than traditional risk factors such as diabetes and heart disease.
Kristin Kirkpatrick, MS, R.D., manager of wellness nutrition services at the Cleveland Clinic Wellness Institute in Cleveland, Ohio, is the author of “Skinny Liver”. Follow her on Twitter @KristinKirkpat. For more tips on how to lose weight, sign up for our Start TODAY newsletter.
Suzanne Somers Eat Great, Lose Weight
Suzanne Somers Diet: Pros, Cons, and How It Works
I can’t even tell you how many times I’ve tried to lose weight in my lifetime. diet plan, Suzanne Somers’ diet plan, the Eat-For-My-Blood-Type plan, and the honey, lemon, and cayenne fast. In the first few weeks of the program, I felt great. Somersizing – Low Carb Recipes
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Suzanne Somers Quotations (TOP 100 of 109) | QuoteTab Discover 109 Suzanne Somers Quotations: Suzanne Somers: ‘Many When it comes to losing weight, balancing your hormones is absolutely crucial.. It’s always good to leave a little space between eating and lying down in bed at the end CNN Transcript – Larry King Live: Suzanne Somers Reveals … 28 Mar 2001 Suzanne Somers Reveals She Has Breast Cancer. book that you just had come out, “Eat Great, Lose Weight,” that was your earlier book. Bøger af Suzanne Somers – Find Alle bøger hos Saxo
Suzanne Somers is now becoming famous for her diet and fitness contributions with the publication of “Suzanne Somers Diet: Eat Great, Lose Weight” in 1999. Suzanne Somers Diet- Somersize – Freedieting
18 Ways To Boost Your Metabolism After 40
Do you feel like it’s getting harder to lose weight? Your metabolism may be to blame. As we age, metabolism slows down, mostly because we start to lose about 0.5 percent of muscle mass every year, and that mass is responsible for burning calories. But don’t worry: There are ways to boost your metabolism without hitting the gym for hours on end.
What is Metabolism?
Metabolism is the chemical process in which the body converts food into energy. The number of calories a person’s body needs to perform basic functions is called basal metabolic rate (BMR). There are several factors that can influence BMR, including body size and composition (those with more muscle burn more calories), gender (men tend to have less body fat and more muscle), and age (muscle mass decreases with age). Weight gain is the result of taking in more calories than you burn.
A slower metabolism can start as early as your twenties; that’s when bone stops growing. After this age, the metabolic rate decreases by two percent or more per decade, which may be why some of us notice a few extra pounds even though diet and physical activity has been consistent.
Not all weight gain can be attributed to a slow metabolism. It’s a combination of diet, genetics, hormones, physical activity, and stress. But being more active—even if that means just fidgeting more—can help burn more calories and reduce the risk of weight gain.
Remember, in order to maximize your metabolism, it’s important to workout smarter, not harder. The key is interval training. Working out this way means you’ll decrease your fat, increase your muscle, and amplify your energy. It’s simple. It saves time. It’s effective. Check out my favorite interval training workouts here.
How to Boost Metabolism
As BMR decreases each decade, we need to consume fewer calories for energy. But consuming too little can have unintended consequences. If you crash diet and drop a large amount of calories from your usual daily intake, your body assumes you’re starving and will slow down your BMR to preserve energy. Losing any amount of weight, whether intentional or unintentional, slows down metabolism slightly. A crash diet may result in a drop in weight, but it is typically temporary. Decreased calorie intake can lead peoples’ bodies to burn fewer calories and gain weight faster than before a diet.
So how much should you consume?
Though it’s not an exact calculation, you can multiply your current weight by 11 to lose around a half pound to two pounds per week. So a 140-pound person who wants to lose weight should aim for around 1,540 calories a day. Don’t drop below 1,200 calories a day—research shows women who consume less than that had their resting metabolic rate plummet by 45 percent.
Bump up Protein Intake
Protein is the building block of muscle mass so it’s a good idea to eat a variety of protein sources to equal about 20 grams per meal. Digesting protein uses more energy than digesting carbohydrates or fat. Variety is key; research shows animal protein can actually speed muscle loss. Along with lean meat, add legumes and grains, such as beans, lentils, asparagus, quinoa, and buckwheat, into your diet. Eat a protein-packed breakfast such as hard-boiled eggs or Greek yogurt.
Love smoothies? Add a scoop of Kathy Smith whey protein powder to the mix. It increases calorie burn and fat utilization and helps the body maintain muscle. One study shows whey may be the most effective non-meat protein, beating out soy and casein. If you follow a vegetarian or vegan lifestyle, try hemp protein powder for a 100 percent plant-based option that’s high in omega-3 and omega-6 fatty acids. Brown rice protein powder and pea protein powder are two more great options.
11. Break Up Your Exercise Routine
Whenever possible, slice each of your workouts into two smaller sessions. For example, do a 15-minute weight-lifting session in the morning, then do your 30-minute walk on your lunch hour or at night. You’ll burn an extra 100 to 200 calories that day, explains Kelly Tracy, M.A., fitness coordinator at Duke University Diet and Fitness Center. Don’t have time? Just add in some stair climbing or short walks throughout the day. Even small bursts of activity are enough to get your metabolism revved, according to a study in the scientific journal Nature. “I call it the mini stoke: For five minutes out of every hour, get up and do something, even if it’s just walking around your office,” says professor of medicine Peeke. “You can end up burning a couple of hundred extra calories.
12. Sweat Out Your PMS
It’s tempting to curl up on the couch the minute PMS mood swings and bloat strike, but you’ll lose more weight if you exercise during those two weeks before your period, according to a recent study at the University of Adelaide in Australia. “Women burned about 30 percent more fat for the two weeks following ovulation to about two days before menstruating,” says study coauthor Leanne Redman. Here’s why: The reproductive hormones estrogen and progesterone are at their peak then — and because they promote the body’s use of fat as energy, more fat is burned off when you exercise during this time.
13. Get Some Shut-Eye
Skimping on sleep can derail your metabolism. In a study at the University of Chicago, people who got four hours of sleep or less a night had more difficulty processing carbohydrates. “When you’re exhausted, your body lacks the energy to do its normal day-to-day functions, which include burning calories, so your metabolism is automatically lowered,” explains Peeke.
There are easy ways to get a good night’s sleep, according to the National Sleep Foundation. Schedule your workouts earlier in the day; exercising within two to three hours of bedtime can keep sleep at bay. And try soaking in a hot bath, since studies show that warm water makes it easier to fall asleep.
14. Chill Out
Long-term stress can make you fat, studies have found. “When you’re chronically stressed, your body is flooded with stress hormones, which stimulate fat cells deep in the abdomen to increase in size and encourage fat storage,” says Peeke. “I call this toxic weight, because fat deep within your belly is more likely to increase your risk for heart disease, diabetes, and cancer.” And stress hormones spark your appetite, making you likely to overeat.
So what’s a frazzled woman to do? Make a list of all the things that relax you: playing with the dog, writing in your journal, even listening to classical music. Then allow yourself 10 to 15 minutes every day to kick back and enjoy one of these activities.
15. Treat Yourself
If you’re cutting calories to lose weight, add 200-300 to your daily intake once in a while, says Amanda Bonfiglio Cunningham, a senior Yoga Medicine instructor. “The body will get used to a calorie deficit diet, adjusting by slowing the metabolic rate. By allowing yourself a day of indulgence (not overindulgence!), you’re creating a healthy balance,” she explains. “The extra calories raise leptin production, a hormone that regulates appetite and energy. This rise triggers thermogenesis, the body’s natural tendency to create heat, which results in burning calories.” Pass the dessert menu!
16. Go Green (Tea)
Before you throw a French press at someone’s head, read on. You don’t have to eliminate coffee — but throw a few cups of green tea into the rotation and you may find that your pants fit a little looser. “Research shows that the caffeine and catechin in green tea has the ability to increase your metabolic function by 4-5 percent and improve fat oxidation by 10-16 percent,” explains Bonfiglio Cunningham. Green tea comes with an extra perk, too — its antioxidant properties. “The antioxidants found in many teas fight free radicals in the body, improving the aging process and lowering the risk of disease.”
17. Joke Around
Bring on the funny cat videos — they’re good for your health, according to researchers. No, you won’t get the same calorie-burning results as you get from your spin class, but laughing does give your metabolism a small boost. Astudy published in the International Journal of Obesity found that genuine laughter increased both energy expenditure and heart rate by 10-20 percent above resting values. Another study found that watching cat videos in particular can boost your energy level. Guess you know what you’re watching on the treadmill from now on.
18. Drink Water — and Lots of It
Boosting your metabolism by drinking water might seem too easy, but it really does work. In a study published in The Journal of Clinical Endocrinology and Metabolism, researchers found that participants’ metabolisms increased by a whopping 30 percent just 10 minutes after drinking 16 ounces of H20.
19. Try a Low-Glycemic Diet
Instead of ditching carbs or going low-fat, try a diet that’s rich in veggies, beans, and legumes to increase your metabolism — and keep your blood sugar from spiking. “Many people think weight is all about calories in, calories out, but quality also matters,” says Aunna Pourang, M.D. “, low-carb diets showed the most increase in metabolism, but also showed an increase in the stress hormone cortisol. This is why scientists concluded that the low-glycemic diet worked the best.”
20. Add Healthy Fats to Your Meals
When you’re trying to ramp up your metabolism, eating fats might sound scary — but you just have to eat the right kind. Focus on a balanced diet of protein, carbs, and healthy fats like avocados, nuts, and olive oil to see a change. “I told my friend to start her day with high-fiber cereal, plain yogurt, and a handful of walnuts, or a hard-boiled egg and a slice of whole-grain toast topped with avocado. Then eat this same balance of protein, carbs, and fat for lunch and dinner,” says Eugenia Gianos, M.D., co-director of the Center for the Prevention of Cardiovascular Disease at New York University Langone Medical Center. “She felt full between meals, had fewer cravings, and because good fats and fiber work in tandem to boost metabolism, she was able to drop the extra pounds and keep them off. It’s a strategy I’ve seen work over and over again in my practice.”
21. Limit How Much You Sit
We all know sitting around too much is really bad for our health: One meta-analysis reported that prolonged sedentary time was associated with harmful health outcomes, and many other studies have shown it can (obviously!) lead to weight gain. Limiting your time in front of the TV at night and even trying to stand more while you’re at work — perhaps with a standing desk — can increase your metabolism, helping you lose weight with minimal effort.
22. Go Organic
Buying organic fruits and veggies might cost a little bit more, but it’s worth it for your waistline. Researchers in Canada found those with the most organochlorines — AKA pollutants found in pesticides that are stored in fat cells — are more likely to experience a halt in metabolism opposed to those who eat pesticide-free organic produce. To avoid letting what you eat get in the way of burning more calories, try to at least buy organic produce when it comes to the Environmental Working Group’s “Dirty Dozen”: strawberries, spinach, nectarines, apples, peaches, pears, cherries, grapes, celery, tomatoes, sweet bell peppers, and potatoes.
23. Turn Down the Temperature
If you’re someone who loves being cold while they sleep, you might already be doing your metabolism some good. A small study looked at how lowering the temperature while you’re catching some zzzs may increase your levels of “brown fat” — the “good” fat that keeps you warm in cold temps by burning calories to generate heat. When the participants in the study slept at 66 degrees opposed to warmer temperatures, their amount of brown fat increased, while the opposite occurred during the months their sleeping areas were warmer. Turns out blasting the AC can really do you some good.
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How to Increase Your Metabolism After 40?
We all know Metabolism plays a big role in watching our weight. Once we turn forty our body metabolism slows down and it becomes much harder to lose weight. That is the reason people put on weight after a certain age, even when they work hard to burn the calories and become more cautious about their diet.
Here are some tips to increase your metabolism after 40:
Increase your Protein Intake − Research shows that increasing the intake of protein, metabolism increases and appetite will be reduced considerably. This will automatically reduce weight.
Change your Food habits − If you are an avid coffee drinker, start taking black coffee avoiding cream and sugar. Add green tea to your routine. Add more spice to your food, as capsaicin in chilies can boost your metabolism. Drink a lot of water throughout the day. Not only that, reduce your alcohol intake.
Change your Workout Routine − You have to increase muscle mass after 40 which will enhance the body metabolism. To increase the muscle mass, add strength training to your workout routine.
Avoid Stress − Stress triggers the stress hormone which lowers your metabolism. People who have good night sleep are observed to maintain weight.
Increase your Iron intake − This is mostly for women. Postmenopause many women are susceptible to lose iron and suffer from low iron levels. This affects their metabolism adversely. Add more leafy vegetables, kales, and beans to your diet. Take fish oil supplements to boost your metabolism.
Above all try to stay active throughout the day. Either you are working or a homemaker it is very important to keep yourself occupied throughout the day.
You cannot increase metabolism after 40 if you live a sedentary lifestyle.
Published on 24-Dec-2018 09:19:06 Advertisements
How To Speed Up Your Metabolism After 40
If you have turned 40 you most likely would have noticed that your metabolism has started slowing down. This is one of the most dreaded thoughts, especially for women. Most women will notice the slow down between the ages of 35 to 40 years. This is where you need to know how to speed up your metabolism after 40 so you can keep your weight under control.
Everyone’s metabolism is different, unfortunately, the older you get the slower it will become for most people.
What Is Metabolism?
Your metabolism is the set of life-sustaining chemical reactions in organisms.
It consists of anabolism which is the build-up of substances and also catabolism which is the breakdown of substances.
In basic terms, it turns food into energy. As you get older this process slows down and may not be as effective by turning food into energy. This is where some foods turn into fat storage and causing you to put on weight.
Stay Hydrated – Drink Water
Water is one of the most natural and healthiest things on the planet. Drinking water is a great way to flush toxins out of your system and stay hydrated.
Regardless of how active you are, you should drink at least 8 cups of water per day. This will help your metabolism and also burn off calories.
Ice water can be more effective than cold or room temperature. Tap water is expected to burn off around 50 calories per day, whereas ice water can burn off around 70 calories.
Drinking water during meal times are also very effective and should be done with every meal.
Red Tea – Rooibos
Most would have heard of a red tea detox before, also known as ‘Rooibos’.
This is one of the most effective teas for detoxing and has many health benefits. The red tea is full of antioxidants that aid in flushing out bad toxins from your body while boosting your metabolism.
This tea is just like a natural weight loss that has tonnes of health benefits and is scientifically proved to be effective for weight loss.
Eat Spicy Food Types
Now not everyone likes to eat spicy food, but if you do……..get into it!!!
Spicy foods that contain chili peppers will boost your metabolism rate and will help assist in weight loss.
Peppers are known to contain a substance called ‘Capsaicin’. Capsaicin is the compound in chili peppers that make them hot. It is believed that this compound helps with weight loss. This can speed up your metabolism and lower your fat tissue. They say that capsaicin also reduces your appetite.
Try an Anti-Inflammatory Diet
An anti-inflammatory diet is rich in fibers from fruits, vegetables, and whole grain. This is a great way to give your metabolism a huge benefit and ramp things up!!
Always ensure that your diet contains some protein, especially in the mornings. You ideally want to have around 20 grams for each meal that you intake during the day. 20 grams is equivalent to 3 eggs.
Some protein-rich foods are:
Beans and lentils are a good source of protein and are low in calories. These also lower insulin levels, therefore, you will store less fat.
These types of foods are guaranteed to increase your metabolism as they require more energy from your body to fully digest them.
Studies have shown that if you drink 3 cups of coffee per day it can increase your metabolic rate by up to 11%. Coffee can boost the amount of fat your body burns per day, although everyone is not the same.
Keep in mind, some people become tolerant and it can stop the effect of weight loss and speeding up your metabolic rate.
Do Workouts/High-Intensity Workouts
High-intensity workouts would be one of the best workouts to get the cardio up, increase your metabolic rate and turn your body into a fat-burning machine.
The high-intensity workouts use a short burst of energy which is very effective.
You can even do high-intensity workouts from the comfort of your own home without any equipment, these are affordable and easy to do.
Ensure You Are Getting Enough Sleep
Sure most of us love to sleep our life away, but if you sleep too much or not enough it could be affecting
Sleep plays a vital role in maintaining a healthy metabolism.
You require an adequate amount of sleep. The recommended amount of sleep for an adult is at least 7 – 8 hours per night.
Try not to nap during the day as this can reduce your metabolic rate as you are having too much sleep, sleep should be done in 1 block in a 24 hour period, not several.
Having too little sleep can release a hormone in your body called ghrelin. When your body releases this hormone it can make you feel hungry and want to eat. This also decreases your leptin levels. When you have correct leptin levels, they will make you feel full.
B Vitamins go hand-in-hand with your metabolic rate. B1, B2, and B6 vitamins are the most effective for your metabolism.
Try eating more:
- Baked potatoes
- Peanut Butter
- Oranges & Orange juice
That’s just a few, but there are a heap more.
Eat Several Times a Day
You should be eating several small meals or snacks per day around 4 hours apart.
Doing this will prevent you from having a few big meals per day and slowing down your metabolism. If you only had a few big meals a day, this would slow down the burning of calories and your body will store more fat.
Pack Snacks When You Are Going Out
Whether it’s going to work, shopping or just visiting friends, always try to keep some healthy snacks on your work desk or in the car.
This way if you are busy and have to skip morning tea or lunch, you will have a healthy snack by your side and not tempted to buy junk food at the corner store.
Some healthy snack ideas are:
- Protein Bars
- Nut Bars
While green tea doesn’t have as many benefits as red tea, green tea can be beneficial to help lose weight and possibly boost your metabolism. Green tea is still packed with antioxidants.
Green tea contains caffeine which can also help with weight loss and exercising, although, some people don’t like having caffeine, especially at night time.
Stand At Work
If your day job is sitting at an office desk all day, see if you can get a work station where you can stand up for some of the days.
Just think, we sleep for around 8 hours per night, then go to work for around 9 hours per day. You don’t want to be immobile for that amount of time.
In today’s society, almost everyone has some sort of stress going on in their life. Whether it’s financial, relationships or just general day to day living, life seems to be more and more stressful.
The more you stress the more your body will become flooded with stress hormones, these stress hormones (also known as Cortisol) can actually lead to weight gain. Normal levels of cortisol are good for you, however when you are stressed your body will create too much
Foods To Cut Back On For Your Metabolism
Sugary drinks could and can slow down your metabolism and cause you to store more fat cells.
Sweetened drinks are strongly connected to weight gain and it is recommended to avoid them.
This is where water, red tea or green tea can substitute these unhealthy drinks.
If you rely on sugar in your diet, you should perhaps look into doing a sugar detox. Eliminating sugar from your diet will help you to lose weight.
Most people like to sit down at the end of the day and relax with a few alcoholic beverages. This could be doing more harm than good.
It has been found that excessive drinking is associated with an increased risk of obesity.
If you are going to have a drink on occasions, limit the amount that you are drinking as you are only adding to your stored fat cells.
You will find refined grains in white bread, pasta, processed food, packaged food, and rice just to name a few.
Try to avoid these foods or limit them as much as possible as they are only adding to your waistline.
I hope you enjoyed these tips for ‘How to speed up your metabolism after 40’.
To sum it up, we are all different and we all have a different metabolic rate. The older we get, the quicker we should jump onto eating healthy and doing what we can to maintain a healthy weight to prevent things like diabetes and heart disease just to name a couple.
There are a lot more side effects of being overweight, you can read more here.
Follow us on social media Summary Article Name How To Speed Up Your Metabolism After 40 Description These tips will help you learn how to speed up your metabolism after 40. This of course is for all age groups, however your metabolism starts to slow down when you are around the age of 40.
Turning 40 sets off midlife crisis alarm bells in most women and it’s no wonder. This milestone age brings grim realities like a slowing metabolism, resulting in seemingly unexplainable weight gain. Indeed, after 40 your metabolism winds down 5% every 10 years, which means you have to consume fewer calories and work out more just to maintain your normal weight.
What is Metabolism?
Metabolism is the process the body uses to convert food into energy. Your body either uses this fuel right away or stores it in body tissues, like your liver, muscles or as body fat. Many factors influence metabolism including sex, age, thyroid levels, the ratio of muscle to fat and your emotional state.
Here are the answers to your biggest questions about metabolism after age 40, followed by simple ways to rev it back up again.
1. Why am I gaining fat in new places?
Answer: Mitochondria—the structures within cells that convert food into energy— slow down or die off after age 40. Subsequently, you can’t burn calories like you did before and can start gaining weight.
Solution: To combat the loss of mitochondria, cut 100 calories from your daily intake. Easy ways to trim 100 calories include removing skin from chicken breasts; using skim instead of whole milk in coffee; swapping mustard for mayo on sandwiches; and eating plain hamburgers rather than cheeseburgers. Studies show that eliminating 100 calories a day helps to keep weight off long term.
2. Why am I hungrier now than ever before?
Answer: After 40 your estrogen levels drop which causes insulin levels to go up and thyroid levels to go down, both of which increase hunger. You wind up eating more and burning fewer calories, which adds to the fat deep inside your belly known as omentum fat.
Solution: Soluble fiber is your best defense against hunger and belly fat. It fills you up fast so you eat less and stay satisfied. At 40 you should consume 25 grams of fiber daily. Consider these excellent sources:
1 bowl of steel-cut oats = 9 grams of fiber
1 cup raspberries = 8 grams of fiber
1 cup brown rice = 8 grams of fiber
Total = 25 grams of fiber
for some of Dr. Oz’s other fiber-rich favorites.
3. Why can’t I even lose a pound anymore?
Answer: Muscle burns 3 times more calories than fat cells, which means loss of muscle mass causes weight gain and an inability to shed pounds. Key factors that create loss of muscle mass include a drop in testosterone levels, crash dieting and disuse from aging. Recent studies suggest that at 40, women lose muscle mass twice a fast as men. You lose the most muscle mass on the body’s largest surface areas like the core muscles supporting your shoulders and belly, as well as your thighs.
Solution: To fight muscle loss in your back and shoulders try plank exercises; you can do them during commercial breaks while you’re watching TV. Simple squats are great for firming up thigh muscles; try doing them in the kitchen while you wait for dinner to finish cooking.
for how-to’s on plank exercise and here for squats.
Metabolism Boosters for Under $5
Here are 4 more ways to fight metabolism slow down without breaking your bank account.
Oolong tea contains polyphenols that help block fat-building enzymes. This young tea is low in caffeine so you can drink it throughout the day for continued results. Research shows that your metabolism will be raised for 2 hours after every cup of Oolong.
Black pepper contains the alkaloid piperine, which helps speed up metabolism. Add black pepper to tomato juice for a double metabolism boosting effect—tomatoes contain lycopene, an antioxidant that helps protect your mitochondria. Reach for the pepper mill when you’d normally use salt; you’ll boost your metabolism and reduce your sodium intake.
Beans are chockfull of soluble fiber to help lower insulin levels so you store less fat and also feel fuller. Eat 2 cups of red, white or black beans to get your recommended daily fiber intake of 25 grams.
for Ellie Krieger’s roasted tomato and black bean soup served with avocado mango salad and here for a vegan chili recipe from Dr. Oz success story, Rocco.
Here’s a surprise: drinking ice water forces your body to burn calories by bringing your body temperature back to normal. Eight glasses of ice water a day works off 70 calories. Drink ice water before a meal to feel fuller quicker.
to discover other metabolism-boosting foods.
The 3-Day Fix to Supercharging Your Metabolism
When to wake up
Get a solid 8 hours of sleep
If you had a late night on Friday, spend Saturday morning catching up on some ZZZ’s.
When you don’t get enough sleep, this can disrupt the hormone balances in the body — which in turn slows down your metabolism and increases your risk for weight gain.
“Sleep deprivation is perceived by the body as an additional stressor — so cortisol goes up and testosterone drops,” says exercise physiologist and nutritional biochemist Shawn M. Talbott, PhD.
One study from the University of Chicago found that getting only 5.5 hours of sleep each night over a two-week period reduced fat loss by 55 percent.
According to Talbott, “People who get 6 hours versus 8 hours of sleep per night typically carry 5 to 15 pounds of extra belly fat.”
Get the most metabolism-boosting benefits from your sleep
Aim for at least 8 hours per night — and make sure those 8 hours are full of high-quality shut-eye.
“ that you get is as ‘high-quality’ as possible — meaning that you spend as much time in REM sleep, which rejuvenates the brain, and deep sleep, which restores the body,” says Talbott.
What to eat today
Don’t skip breakfast…
You might be tempted to run out the door in the morning, but if you want to keep your metabolism revving all day, make time for breakfast (and a workout!). “Eating breakfast fast tracks metabolism and keeps energy high all day,” says Lohre.
A recent 2018 study found that eating breakfast before exercising accelerates your metabolism post-workout.
… and have a Greek yogurt
Probiotics balance gut bacteria and help increase metabolism — so make sure to have a Greek yogurt (which is more concentrated and has higher levels of probiotics) with your breakfast.
To make sure you’re getting the right gut-balancing microorganisms with your breakfast, make sure your Greek yogurt says “contains active cultures” on the packaging.
(Yogurt not your thing? No worries! You can also get your morning probiotic boost with supplements.)
Benefits of probiotics“The bacteria in our guts influence numerous aspects of our metabolism, so having the ‘wrong’’ balance of bugs can lead to junk food cravings, blood sugar swings, and weight gain — while having the ‘right’ balance of bugs can lead to less sugar cravings and higher metabolic rate,” says Talbott.
What to do today
Work in a 20-minute strength-training circuit…
If you want to jumpstart your metabolism, a great way to do it is strength training. “Muscle building speeds up your metabolic rate for up to 2 hours after every 20-minute session,” says Lohre.
By doing a strength routine, you’ll build more muscle — and the more muscle you have, the better your metabolism.
“Building muscle will help you burn more calories even when you’re not moving — and the higher your muscle mass, the stronger your metabolic rate,” says Lohre.
If you want to strength train, you can definitely go old school and lift weights — but that’s not your only option! Doing body-weight exercises (like squats and planks) or hitting a TRX class is just as effective at building muscle as exercises like bicep curls.
… or get in some cardio
Now, if you’re not used to pumping iron, strength training could leave you feeling super sore.
But no worries! If you want to get in a metabolism-boosting workout, cardio can be just as effective. In fact, a 2011 study found that 45 minutes of vigorous cardio exercise increased metabolic rate for a whopping 14 hours post-workout.
To get your cardio in, you can hit the trails for a run, check out a spin class, swim some laps — anything that gets that heart rate up!
When to go to sleep
Get to sleep before midnight
You might be tempted to stay up late and catch up with your Netflix queue, but fight the urge! If you want to keep your metabolism revved up, you need to get at least 8 hours of sleep — so make sure your head hits the pillow before midnight.
40 Ways to Lose Weight When You’re Over 40
This is 40. You’re wiser. You know yourself. You’re making strides professionally and possibly reproducing. Then, seemingly overnight, you realize that you’re not bouncing back in quite the same way that you did in your 30s.
Holiday weight – usually all but melted by Valentine’s Day – seems reluctant to budge when you throw your old tricks at it. If it seems that something important has shifted, you’re right. Your metabolism is slowing, and your muscle mass is decreasing. That’s a harsh reality, but there are some new tricks for you to learn to keep spry for years, even decades to come. We’ve listed 40 of them for you here so that you needn’t go gentle into that good night.
Watch the Wine
“It’s easy to kick back at the end of a long day and open up a bottle of wine,” says Amy Shapiro, MS, RD, CDN, founder of Real Nutrition NYC. “Before you know it, you’ve had two or three glasses each night!” Wine contains 120 calories per 5 oz pour, and it’s easy to overlook those calories. That means that after a few hefty pours you’ve consumed over 400 calories — and that doesn’t include dinner. “Cut back to one 5 oz pour a day, or scale back your drinking overall by 25% and you’ll see a few pounds come off,” she says. And to blast even more fat, don’t miss these 50 Best-Ever Weight-Loss Secrets From Skinny People!
Get Sufficient Sleep
A natural way of stimulating hGH (human growth hormone) production is getting enough shuteye. “During sleep, the brain releases human growth hormone (hGH) into the bloodstream,” explains Lisa Jubilee, MS, CDN, founder of Living Proof NYC. “This occurs during the first stage of sleep, but during middle age the body produces less hGH. So if you’re in that age bracket and not sleeping well, your efforts to maintain a healthy weight will be compromised. Don’t skimp on sleep!” Even more reason: these 20 Surprising Ways to Lose Weight While You Sleep!
Hit the Mat
“As we age, our bodies change, and it’s important to prepare for that change,” says holistic health coach Seth Santoro, founder of The Life Chef. He recommends yoga as a hedge against the aging process. Yoga’s benefits have been well documented: It increases flexibility, strengthens core muscles, reduces stress, improves circulation (which also has potential sexual benefits) and can improve quality of sleep. “Most people have sedentary jobs and have tightness throughout their bodies, including hamstrings, hips, lower back — and even chest and neck from sitting at desks most of the day,” he says.
Reaching 40 means that you’ve had four decades to accumulate toxins from food and drink, which can lead to obesity. Many of those come from pesticides and hormones in produce and meat. Choose organic fruits and vegetables and hormone-free meat. Speaking of meat, you can lose weight eating at McDonald’s, if you use this list of Every Menu Item at McDonald’s—Ranked!.
Change Up Your Exercise
It’s no surprise that as we age, our metabolism slows down, says Leah Kaufman, MS, RD, CDN, founder of Just for Today. Exercising in a different way or at a higher intensity may help get your metabolism back to where it once was. “Changing up your routine can increase the speed at which your body is burning calories,” she says. Try one of these Best Workouts for Weight Loss!
Work and family commitments can often put a squeeze on mealtime. That gets in the way of losing weight, because we’re not giving our stomachs time to register that we’re full. Divide your plate in two. Eat half, and do something else for 30 minutes. It’ll still be there when you get back, but your hunger may have left the building. Also, fill up cheaply and easily with any of these 20 Best-Ever Fat Burning Soups.
Get Creative with Sweets
Marisa Moore, MBA, RDN, LD, recommends freezing some grapes and savoring a handful for a long-lasting sweet snack. “It’s like a handful of mini fruit sorbets,” she says. “With this, you get a sweet snack plus a natural source of antioxidants and other polyphenols that can contribute to heart health and potassium to help lower the risk of high blood pressure – two important concerns as we age.”
Heat Your Home Like Money’s Still Tight
In our 20s, we might be keeping a keen eye on the thermostat for financial reasons. When we’re in our 40s, we’re usually in a better financial situation. But being less frugal might actually contribute to your paunch. A striking new study published in the journal Diabetes suggests that simply turning down the heat in winter may help us attack belly fat while we sleep. Colder temperatures subtly enhance the effectiveness of our stores of brown fat—fat that keeps you warm by helping you burn through the fat stored in your belly.
Set an Alarm to Lace Up Your Sneakers
According to holistic health coach Seth Santoro, a key element of your strategy for getting fighting fit at 40 is to increase cardio workouts, and to do them in a fasted state. “Hit the gym and do some treadmill sprints on an empty stomach to burn fat,” he says. “Your body is already in a calorie deficit, and it will ignite its fat-burning ability.” Glycogen levels are depleted during sleep, so your body will utilize a greater percentage of your body fat as an energy source.
Stop Picking at Your Kids’ Leftovers
No one is counting the calories from leftover mac and cheese or cold grilled cheese sandwiches eaten while cleaning up dinner. “These calories count and can make your pants a lot snugger,” says Shapiro. “When you eat, sit down to your own plate of healthy food and leave the kiddie foods to the kids.” And to lose more weight, don’t miss these 20 Weight Loss Tricks You Haven’t Tried.
Give Your Metabolism a Jolt Before Bedtime
Getting older means a slowing metabolism. But having a protein shake before hitting the sack may boost it, according to one Florida State University study. Researchers found that men who consumed an evening snack that included 30 grams of protein had a higher resting metabolic rate the next morning than when eating nothing. Protein is more thermogenic than carbs or fat, meaning your body burns more calories digesting it.
Be Snack Secure
Being 40 means that you can have a lot to contend with over the course of a given day. “Always be prepared for a busy or unpredictable day by keeping healthy snacks on you, at your desk, in your car,” says Amy Shapiro. She suggests having almonds or other unsalted nuts, apples, bananas, chia bars, protein bars, or other fruit and nut bars close at hand. Shapiro says that if you have to skip breakfast, lunch, or even dinner during your quest to look your best, you can keep your energy levels up while making healthy choices. “You’ll have no reason to run to the vending machine for chips or stick your hand in the candy bowl,” she says. Need some ideas? Stock up on some of these 50 Best Healthy Snacks for Weight Loss!
Turn off the Tube
After a hard day at work, it’s temping to zone out in front of the TV. But did you know lean people watch less? A recent analysis of studies found that for every two hours spent watching TV, the risk of developing diabetes or heart disease, and early death increased by 20, 15 and 13 percent, respectively. Scientists are still figuring out exactly why sitting is so detrimental to health, but one obvious and partial explanation is that the less we move, the less fuel we require; the surplus blood sugar floods the bloodstream and contributes to diabetes and other weight-related risks that crop up in the 40s and beyond.
Observe How the Other Half Lifts
“As we approach 40, our metabolism begins to drop and muscle mass declines,” says Jim White, RD, ACSM, founder of Jim White Fitness and Nutrition Studios. He suggests resistance training to help to increase a sluggish metabolism while building muscle mass. “Lift two times a week for maintenance and three times a week to see increases in strength gains,” he says.
Jump into the Pool
Many people become more sedentary as they age because the effects of injuries and impact have made working out a painful prospect. That’s why swimming is a great workout. The fact that it’s low impact is just one reason: It also builds endurance. One study of men and women who engaged in swim training for 12 weeks showed that their maximum oxygen consumption improved by 10 percent, and stroke volume (the amount of blood pumped with each heartbeat, which indicates the organ’s strength) improved as much as 18 percent.
Detox Your Liver
If you’ve gained girth after 40, it may be a sign that your liver isn’t functioning optimally. Avoiding toxins will help it work more efficiently — and slim your middle. Cut down on sugar, artificial sweeteners and trans fatty acids. Re-evaluate your need for over-the-counter pain relievers and limit your alcohol consumption to just two servings (preferably of red wine) a couple of times a week.
We know that can be tricky with a demanding job plus family commitments. But if you can extend the amount of time you spend in the sack, you’ll enjoy one of the most blissful ways to keep your metabolism revved all day long. Aim to get between 7 and 9 hours’ sleep.
Eat More Protein
Much of retaining muscle mass is dependent on exercise. Part is down to protein intake. Eat more lean meats, fish and Greek yogurt, and you’ll put the brakes on the deterioration of your fat-burning engines.
Eat Your Vegetables First
Moore reminds us that vegetables like leafy greens, peppers and broccoli are naturally lower in calories, so they fill you up without leaving flab behind. Read on for 30 Foods That Melt Love Handles!
Make Time for Sex
Want to sleep better and lose more weight? Have more sex. A new study published in the Journal of Sexual Medicine shows that for every extra hour of sleep women got, their sexual desire increased accordingly. And a separate study showed that the more sex you get, the better you sleep, and the more weight you lose. Now that’s what you call a positive feedback loop.
Start Weight Training
Muscles are what keeps our metabolism high and as we age, our muscles slowly start to get smaller, therefore allowing our metabolism to slow down. To counteract this, Shapiro recommends that we start lifting weights. “No, you won’t get big and bulky. In fact, you’ll stay lean,” she says. That’s because weight training causes you to burn more calories per workout than cardio sessions, and you continue to burn them post workout. And that’s not all—click here to discover 40 Ways to Lose 4 Inches of Body Fat!
Get Your Thyroid Examined
“Have yours checked if there’s any doubt, because over 40, thyroid issues are more common,” says Lauren Slayton, MS, RD of Food Trainers.
Pull Yourself Out of a Funk
Pull-ups require a lot of control, and they’re highly effective for building muscle and strength in the upper body — something that diminishes as we age. Pull-ups simultaneously engage the back, shoulders and arms, and by building those three large muscle areas, you’ll help keep your metabolism stoked for years to come. “Another great thing about pull-ups is that they can be done in many different variations, which work different muscles,” says Jim White. Speaking of muscles, don’t miss these 30 Best Proteins for Your Penis!
Invest in Light-blocking Curtains
If you have room in your budget, put it to belly-fighting use by getting some light-blocking curtains. They make a huge difference when it comes to falling asleep. Outside light makes it harder for your mind to shut down, even if you think you’re immune to such instinctive signals. Melatonin, the hormone involved in putting your body to sleep (a prime fat-burning opportunity) is compromised when light is present.
When Dining Out, Watch Empty Calories
“I always recommend picking your poison,” says Shapiro. “Bread or carbs, alcohol or dessert – choose one, not all three.” All of these pack empty calories, so by only having one of the three, you limit your total intake.
As we age, our digestive system may need some help keeping us regular. Kaufman says that fiber helps increase gastrointestinal motility and decreases blood sugar. Her tip? Aim to get more fiber from less processed sources, such as fresh fruits and vegetables. A good goal is 25 to 38 grams daily.
“Metabolism and hormonal changes in your 40s create an ideal environment for excess fat storage in women – especially in the midsection,” says Moore. “In your 40s, activity is essential.” How can you pack in extra activity time? Opt to take the stairs, walk or cycle whenever you have the opportunity. All this extra expenditure adds up. Speaking of losing weight, try these 55 Best-Ever Ways to Boost Your Metabolism!
Eliminate All Artificial Sweeteners
Yep, you’ve stopped eating sugar, but Splenda, Equal and their ilk aren’t doing you any favors. In fact, research shows that artificial sweeteners can actually cause weight gain. “Let go of your sweet ‘crutch’ and limit your sweets altogether,” says Shapiro. “My rule is 150 to 200 calories of sweets a day.”
Stop Drinking Your Calories
“Sure, coffee helps you keep up with your kids or job, but when did coffee become dessert?” says Shapiro. She suggests keeping your java order simple. For example, add cinnamon instead of sugar. (Cinnamon helps burn fat and regulate blood-sugar levels, by the way.)
Don’t Eat Too Late
Although you shouldn’t go to bed starving (that presents its own sleepytime problems), you also shouldn’t hit the sack completely stuffed. When you eat a large meal before bed, your body works to digest it long into the night — and if your body is still worked up, so are you. The later you fall asleep, the less rest you’ll get, and you’ll wake up feeling groggy and more likely to reach for calorie-dense items. We know that you’re still cool, and you’d like to eat dinner at a more fashionable hour, but supping on the earlier side could be a huge boost to your weight-loss goals. (And avoid these 30 Bad Habits That Lead to a Fat Belly!)
Watch Your Portions
You don’t need as much food as you used to. Remember, you’re not growing anymore! Eat until you’re 80% full,then stop. In Japan, this method is called hara hachi bun me, which roughly translates to “eat until you are eight parts (out of ten) full. Remember, you can always eat again later.
Eat More Real Food
Processed foods won’t only make you fat — they’ll add wrinkles, not to mention what they’ll do to your heart. Shapiro says to reach for whole foods including fruits, veggies, grains, lean protein and heart-healthy fats. Your body will process them more efficiently, causing you to use the energy instead of storing it!
Get a Green Tea Habit
Green tea blasts away the sort of flab we get more of as we age. Researchers attribute the fat-burning properties of green tea to catechins, specifically EGCG — the name of a group of antioxidative compounds that fry adipose tissue by revving the metabolism, increasing the release of flab from fat cells (particularly in the belly), then speeding up the liver’s fat-burning capacity. Green tea is so powerful for weight loss that we made it the centerpiece of our new 7-Day Flat-Belly Tea Cleanse! Test panelists lost 4 inches from their waists!
Don’t Fear Full-fat Foods
“Most 40-year-olds can remember the fat-free craze of the ’90s, when Snackwells was king,” says Shapiro. “Well, those days are over.” She advises that you leave the fat-free fake foods behind and enjoy healthy fats that add flavor to your meals and help you fill up with less. “Coconut oil, avocado, nuts, seeds, salmon are rich in vitamins and minerals that will keep you young and fill you up on smaller portions, and therefore fewer calories.” She says.
After starting Pilates exercises, many people report improvements in flexibility, circulation, posture and core strength, as well as less back, neck and joint pain. Pilates, explains Santoro, has similar benefits to yoga, though the exercises are faster paced and have a greater resistance component, which is great for toning those metabolism-boosting muscles. “You’re moving through and pulling your own body weight on the Pilates reformer machines,” he says, adding that you’ll burn more calories than in a regular yoga session.
Skip the Entrée
“When dining out, order two appetizers instead of an appetizer and an entrée,” says Shapiro. “This is instant portion control, and usually appetizers are lighter overall.”
Drink More Water
One of the most important things you can do to lose pounds as you age is to shed water weight. Drinking more water will actually help reduce bloat, as will cutting the amount of salt in your diet — it immediately affects how your kidneys control the water balance in your body. An excess of salt may cause the body to retain water, leading to swelling. Avoid condiments, chips, pretzels, frozen and canned foods, deli meat, bread and other baked goods like they’re the second season of True Detective.
Get Greek Yogurt into Your Daily Routine
Greek yogurt fanatics have two undeniably strong facts supporting their habit: Quality Greek-style yogurt is low in calories and boasts an impressively high protein count. A six-ounce serving of plain Greek yogurt contains around 100 calories and nearly 20 grams of metabolism-revitalizing protein versus regular low-fat varieties of yogurt, which average nine grams of protein per six ounces and clock in at 100 calories or more. And sprinkle in some chia seeds, and try these 50 Best Chia Seed Recipes on Instagram!
Being in your 40s can mean juggling a lot of commitments and eating on the fly. An irregular eating schedule can undercut your metabolism. Research from John Moores University in Liverpool found that women who fluctuated between eating low- and high-calorie meals were less happy with their bodies than those whose plates contained a similar number of calories from meal to meal. But it’s not just fluctuating meal size that can derail your weight-loss goals. A Hebrew University study from 2012 found that mice that were fed high-fat foods sporadically gained more weight than mice that ate a similar diet on a regular schedule. Your move? Figure out how many calories you need to achieve your desired weight, and evenly divide that number by the three, four or five meals and snacks you eat per day. Aim for each of your meals to be roughly that size and eat them at about the same time each day.
Realize That Your Body is Changing
Slayton says that fortysomething clients come into her office saying things like, “I’m doing the same things I always did to lose weight and they’re not working.” “Of course they’re not,” she says. “With each decade, the weight rules change. Generally, we have to eat less and be more careful to get the same result. Once you realize this, isn’t it kind of liberating?”
Get the New Book!
Want to lose 10, 20, even 30 pounds—all without dieting?! Get your copy of Eat This, Not That: The Best (& Worst) Foods in America!, and learn how to indulge smarter and lose weight fast!