If you’re wondering how to increase your metabolism after 40, you’ve come to the right place, and you’re not alone!

I hear from SO many friends, clients, and random acquaintances who tell me that their metabolism seemingly tanked immediately upon blowing out that 40th candle. 

In this post, I’ll explain why so many people are left wondering how to increase their metabolism after 40 and provide a few strategies for burning more calories at rest. 

What Happens to Your Metabolism After 40?

Metabolism refers to the process by which your body turns what you eat and drink into energy. 

Even at rest, your body needs energy for essential functions like breathing, circulating blood, and repairing cells. This energy expenditure, called your basal metabolic rate (BMR), often decreases with age. This means your body burns fewer calories at rest, and this can make you more likely to gain weight.

The exact age when BMR slows down is debatable. For example, a 2021 study suggests that BMR may decrease by up to 300 calories daily during perimenopause and menopause. However, a more recent study found that BMR holds pretty steady until the age of 60 (and only decreases by a few calories per year after that). 

Either way, here are a few reasons why your metabolism might decrease with age:

1. Muscle Mass Decline: Many people begin to lose muscle mass in their 30s, which directly impacts metabolism since muscle burns more calories than fat (even at rest!).. And you lose muscle at an even faster rate starting in your 40s. 

2. Hormonal Changes: For women, menopause leads to lower estrogen levels, which can slow metabolism. Men experience a gradual decline in testosterone, impacting muscle mass and fat distribution.

3. Lifestyle Factor: Many people become less physically active with age due to busy schedules, responsibilities, or general fatigue. This reduction in physical activity contributes to the metabolic slowdown.

But here’s some great news: You can take steps to combat these changes and boost your metabolism, even after 40.

How to Increase Your Metabolism After 40

Ready to increase your metabolism after 40? Here’s exactly what to do:

Prioritize Strength Training

Incorporating strength training into your routine is one of the most effective ways to increase your metabolism after 40. Building and maintaining muscle requires energy. The more muscle you have, the higher your BMR will be!

How to start:

• Lift weights: Lift weights at least 2-3 times a week. Focus on compound movements like squats, lunges, and deadlifts, which simultaneously work multiple muscle groups.
• Bodyweight exercises: If you’re not into lifting heavy, bodyweight exercises like push-ups, squats, and planks can also help build muscle.
• Resistance bands are another excellent tool for strengthening muscles without needing access to a gym.

The goal is to engage in regular resistance training to combat muscle loss and promote a higher resting metabolic rate.

Stay Active Throughout the Day

Dedicated exercise is important, but what you do the rest of the day matters too. Sedentary behavior—like sitting at a desk all day—can contribute to a slow metabolism.

Tips to stay active:

• Walk more: Aim to get at least 10,000 steps daily. Try taking short walks during work breaks, parking farther away from your destination, or taking the stairs instead of the elevator.
• Stand more: Consider a standing desk, or simply make a habit of standing up and stretching every hour.
• Active hobbies: Take up hobbies that keep you moving, like gardening, cycling, or dancing. 

These small changes can add up and help you maintain an active lifestyle that supports a healthy metabolism.

Eat Enough Protein

Protein is essential for building and repairing muscles, which is why it plays a crucial role in boosting metabolism after 40. Not only does protein help with muscle maintenance and has a higher thermic effect than carbs or fats, meaning your body burns more calories digesting it.

How to increase protein intake:

• Include a high-quality protein source with each meal, such as chicken, fish, tofu, or legumes.
• Consider adding a protein supplement, like whey protein, if you struggle to meet your daily protein needs.
• Opt for lean cuts of meat, and try plant-based proteins like lentils, beans, and quinoa.

For most adults, consuming 30-40 grams of protein per meal can help support muscle repair and boost metabolic function. However, you can learn more about estimating your protein needs here.

Stay Hydrated

Water plays a vital role in metabolism. Even mild dehydration can slow down your metabolic rate, so staying hydrated is crucial throughout the day.

Hydration tips:

• Aim to drink 8-10 cups of water daily, but adjust this depending on your activity levels and environment.
• Eat water-rich foods like cucumbers, watermelon, and oranges to help meet your hydration needs.
• Limit sugary drinks and excessive caffeine.

If you struggle to drink plain water, infuse it with fruits or herbs for added flavor. Hydration is vital for maintaining optimal metabolic function.

Prioritize Sleep

Getting enough high-quality sleep is essential for maintaining a healthy metabolism. Poor sleep has been linked to weight gain, increased appetite, and a slower metabolic rate.

How to improve sleep:

• Stick to a regular sleep schedule, aiming for 7-9 hours each night.
• Create a bedtime routine that relaxes you, such as reading or meditating before bed.
• Limit screen time at least an hour before bed, as blue light can interfere with your ability to fall asleep.
• Keep your bedroom cool, dark, and quiet to promote restful sleep.

When you sleep well, your body can function at its best, including maintaining an efficient metabolism.

Incorporate High-Intensity Interval Training (HIIT)

Cardio exercises like walking or jogging are beneficial, but adding HIIT to your routine can give your metabolism an extra boost. HIIT involves short bursts of intense exercise, followed by rest or low-intensity exercise. This approach can help burn more calories in a shorter period and increase your metabolism for hours after your workout.

How to start:

• Try a simple routine like 30 seconds of sprinting followed by 1-2 minutes of walking, repeating for 15-20 minutes.
• You can also apply HIIT principles to other exercises, such as cycling, jumping jacks, or burpees.

HIIT not only helps burn fat but also stimulates muscle growth, keeping your metabolism high long after you’ve finished exercising.

Final Thoughts on Increasing Metabolism after 40

Boosting metabolism after 40 may require more effort than it did in your younger years, but you can do it with a few lifestyle changes!

By prioritizing strength training, staying active, eating enough protein, staying hydrated, and incorporating proper sleep, you can keep your metabolism functioning optimally.

Remember, it’s all about consistency! Implement these tips into your daily routine, and over time, you’ll notice improvements in your metabolism, energy levels, and overall health.