Weight loss becomes more challenging as we age, especially after the age of 40 when hormone levels fluctuate and metabolism slows down But staying lean isn’t as hard as you think. It involves making lifestyle changes to help give your idling metabolism the kick start it needs to keep you lean.
Why does metabolism slow down after 40? One factor is the loss of muscle mass with age. Muscle is more metabolically active than fat tissue, so when you have more lean body mass, you burn more calories. In women, estrogen levels drop after menopause, which causes thyroid hormones that regulate metabolism to go down too. Fortunately, there are ways to jump-start your idling metabolic furnaces after the age of 40. Here are four after-40 metabolism boosters that’ll help do the job.
Build More Muscle Mass
You don’t have to become muscle bound like Arnold Schwarzenegger to reap the metabolism-boosting benefits of having greater muscle mass. The key is to work your muscles against resistance. Use hand weights, resistance bands or even your own body weight to challenge your muscles, and encourage them to grow. Even yoga and Pilates increase lean body mass, especially around the core region. Some people over 40 focus on walking and other forms of aerobic exercise to the exclusion of strength training. Big mistake. You need a combination of the two to ward off middle-age weight gain.
Over-40 Metabolism Boosters: Get Your Seven to Eight Hours of Restful Sleep a Night
Many women over 40 have trouble sleeping soundly to the night, or they just don’t get to bed early enough. Lack of sleep increases levels of cortisol, the stress hormone that deposits fat around your mid-section. Stress can do the same thing. Learn relaxation techniques such as meditation and yoga to help reduce cortisol levels. Have a set time that you head for bed every night. Don’t stay up to watch the late night reality shows.
Drink Water, but Make It Iced
Most people are in a low-grade state of dehydration, and it’s easy to confuse thirst with hunger. This can lead to unnecessary snacking. To stay well-hydrated, drink at least eight glasses of water a day with ice. When you drink iced water, your body has to warm it up to body temperature, which requires energy. You burn almost 10 extra calories for each glass of ice water you drink. Drink up!
Get Your Thyroid Checked
Subclinical thyroid disease is more common than most people think, and the classic symptoms are weight gain and fatigue. Thyroid problems are particularly common in women after menopause, so talk to your doctor if you’re feeling run down or constipated or are experiencing memory lapses, vague aches and pains or depression. These can all be subtle signs of low thyroid function, and low thyroid function can contribute to weight gain.
Change the Composition of Your Diet
As insulin levels rise after menopause, it’s important to reduce the number of processed foods you eat. Processed and packaged foods are usually high in sugar and simple carbohydrates that spike insulin levels. Insulin is a hormone that promotes fat storage, so you want to keep levels low. Do this by adding more fiber-rich whole grains, fruits and vegetables to your diet, along with lean protein sources. Choose foods that are nutritionally-dense so that each calorie counts.
Over-40 Metabolism Boosters
Use these tips to keep your metabolic fires burning and avoid middle-age spread. They’re not so hard to do – and they work.
Related Articles By Cathe:
Are There Legitimate Ways to Boost Your Metabolism?
What Role Does Diet Play in Thyroid Health?
What Exactly Is a Metabolic Workout?
5 Factors that Contribute to a Fast or Slow Metabolism
Could You Have a Sluggish Thyroid and Not Know It?
5 Reasons to Ditch Restrictive Dieting
How Many Calories Do You Need Daily to Maintain Your Weight?
How Does Sleep Impact Metabolism and Muscle Growth?
Is Muscle Loss the Only Reason Your Metabolism Slows with Age?
Does Your Metabolism Have to Decrease With Age?
