You wonder how increase your metabolism after 40 years ? You are not alone. With age, metabolism slows down , promoting weight gain due to fat storage and loss of muscle mass. Fortunately, there are solutions to boost your metabolism and stay in shape.

To achieve this, adopt a balanced diet , practice a regular physical activity , effectively manage your sleep and your stress or else consider a Metabolic recalibration . These changes not only promote better energy expenditure, but also weight loss and muscle building, two key factors for an active metabolism and optimal health.

In this article, discover practical tips for boosting your metabolism after 40. We'll cover the essential roles of exercise, diet, rest, and natural food supplements for metabolic blockages. Follow these recommendations to regain vitality and quality of life.

Understanding Metabolism After 40

Why does metabolism slow down with age ?

With age, especially after 40, the basal metabolism tends to slow down due to several important factors. hormonal changes play a key role in this phenomenon.

For example, decreased levels of hormones such as testosterone and the thyroid hormones can directly affect the body's energy expenditure. Another major cause is the loss of muscle mass , often linked to a decrease in physical activity. Since muscle mass is more active than fat, it burns more calories, even at rest.

So, when muscle mass decreases, the body consumes fewer calories, which contributes to a slower metabolism. In addition, lifestyle habits such as a sedentary lifestyle and unbalanced food choices can worsen this tendency.

A diet that is too restrictive or excessively high in calories, sugars and fats can also disrupt the basal metabolism and slow it down even further.

The impacts of metabolic slowdown on health

The slowdown in metabolism after 40 has significant health consequences. The most visible effect is often a weight gain , mainly due to increased fat storage.

This weight gain can increase the risk of developing chronic diseases such as diabetes, cardiovascular disease and some forms of cancer. In addition, a slow metabolism can cause decreased energy and chronic fatigue, thus impacting the quality of daily life .

Loss of muscle mass, combined with an increased tendency to store fat, can also lead to mobility and flexibility problems, making physical activities more difficult to perform.

Finally, metabolic slowdown can be exacerbated by stress. Indeed, an increase in cortisol, the stress hormone, promotes fat storage around the abdomen. This creates a vicious cycle where stress slows down metabolism, which, in turn, increases the effects of stress.

Summary of essential tips

For increase your metabolism After 40, here is a summary of key tips to follow:

• Regular physical activity: Integrate exercises of cardio and of muscle strengthening into your daily routine. This includes activities like brisk walking, jogging, cycling, as well as strength training sessions two to three times a week.
• Balanced diet: Favor foods rich in protein to stimulate thermogenesis and opt for complex carbohydrates rather than simple sugars. Avoid excess calories, sugars, and fats.
• Adequate sleep: Get enough sleep every night to maintain an active metabolism and better manage stress. Quality sleep has a direct impact on your energy expenditure and overall health.
• Adequate hydration: Drink enough water throughout the day to keep your body functioning optimally and burning calories efficiently.
• Stress management: Take steps to reduce stress, as increased cortisol can promote fat storage and slow metabolism. Adopt a positive mindset and engage in relaxing activities like yoga or meditation.
• Natural food supplements: Consider using natural supplements to boost your metabolism. Be sure to choose them carefully and consult a healthcare professional before incorporating them into your routine.

By applying these tips in a regular And By being consistent , you can significantly boost your metabolism and maintain optimal physical and mental health after age 40.

Tip #1: Increase your daily physical activity

Small changes to stay active throughout the day

Integrate physical activity into your daily routine doesn't have to be complicated or time-consuming. Simple adjustments to your habits can have a huge impact.

For example, choose to climb the stairs rather than taking the elevator, or take advantage of your breaks at work to walk briskly. Simple activities like Gardening , carrying shopping bags, or taking a walk after dinner can also increase your energy expenditure and maintain an active metabolism.

Additionally, incorporating regular movement throughout the day, such as getting up and walking around during commercial breaks while watching TV, or doing light stretches while you work, can contribute to a consistent activity level. These small steps can add up to a significant improvement in your overall physical activity and support your metabolism.

Why does daily activity matter as much as intensive exercise ?

Daily physical activity, even moderate exercise, plays a key role in maintaining an active metabolism. Unlike intense exercise sessions, which are occasional, regular movement throughout the day is continuous and can account for a significant portion of your total energy expenditure.

Muscle, in particular, burns more calories than fat, even at rest. So, by staying active throughout the day, you increase the amount of calories your body consumes. In addition, regular physical activity helps maintain muscle mass , essential for an efficient metabolism. With age, the loss of muscle mass is natural, but staying active helps limit this loss and maintain a metabolic rate higher rest.

As a result, your body will burn more calories even when you are at rest, which is particularly beneficial for weight loss and maintaining a fit figure.

Tip #2: Prioritize strength training exercises

The Importance of Weight Training to Boost Metabolism

There bodybuilding plays a vital role in boosting metabolism, especially after 40 years old . By practicing muscle strengthening exercises, you build and preserve your muscle mass , a key element for maintaining high energy expenditure.

Lean muscle burns more calories than fat, even at rest. So, the more muscle mass you have, the more your basal metabolism will be high. In addition, weight training helps combat the natural age-related loss of muscle mass, known as sarcopenia . By slowing or preventing this decline, you can keep your metabolism active and avoid excessive weight gain.

Examples of exercises suitable for after 40 years

To maximize the benefits, it's important to choose exercises that are appropriate for your age and fitness level. Here are some examples of effective and safe exercises for people over 40:

• Squats and lunges: These exercises target the muscles of the legs and glutes. They are essential for maintaining strength and mobility.
• Pushing and Pulling Exercises: Movements such as push-ups, pull-ups, or dumbbell exercises strengthen the muscles of the torso, arms, and shoulders.
• Core strengthening: Exercises like planks, crunches, and torso rotations improve stability and balance while strengthening core muscles.
• Arm and shoulder strengthening: Triceps extensions, biceps curls and lateral raises are ideal for maintaining strength and flexibility of the arms and shoulders.

It is recommended to start with light weights and gradually increase the load to avoid injury.

Remember to stretch regularly to preserve your mobility and prevent muscle injuries.

Tip #3: Eat more protein

How do proteins affect metabolism ?

THE proteins play a vital role in maintaining and boosting metabolism, especially after age 40. One of the main reasons is that they require more energy to digest compared to carbohydrates and fats. This process, called Food-induced thermogenesis increases overall calorie expenditure because your body burns more calories to process the protein you eat.

Additionally, a diet rich in protein contributes to preserve and increase muscle mass , which is important for an active metabolism. Muscle mass burns more calories than fat, even at rest. In other words, the more muscle you have, the higher your resting energy expenditure.

What foods should you favor ?

To fully reap the benefits of protein on your metabolism, it's important to choose high-quality protein sources. Here are some foods to include in your diet:

• Lean meats: Chicken, turkey, and lean beef are excellent sources of protein.
• Fish: Fish like salmon, tuna, and trout are rich in protein and healthy fats.
• Eggs: Eggs are a complete source of protein and are packed with many essential nutrients.
• Legumes: Beans, lentils, and peas are vegetarian alternatives rich in protein and fiber.
• Dairy products: Milk, cheese, and yogurt provide high-quality protein as well as important nutrients like calcium.
• Plant proteins: Soy protein, chia seeds, and flax seeds are ideal for vegetarian and vegan diets, providing both protein and fiber.

To optimize your metabolism, be sure to distribute your protein intake evenly throughout the day. Including protein in every meal is a great way to maintain optimal metabolic tone.

Tip #4: Get enough sleep to boost your metabolism

The link between sleep and metabolism

THE sleep plays an essential role in maintaining a healthy metabolism , especially after age 40. Lack of sleep can disrupt hormones that regulate hunger, such as ghrelin and leptin.

Ghrelin, which stimulates appetite, is produced in excess when sleep is insufficient. Conversely, leptin, which controls satiety, decreases. This hormonal imbalance can cause an increased appetite and a preference for high-calorie foods, thus promoting weight gain and slowing metabolism. Additionally, a lack of sleep can lead to an increase in the stress hormone cortisol, which negatively impacts metabolism.

Long-term elevated cortisol levels can reduce glucose tolerance and decrease insulin sensitivity, increasing the risk of chronic diseases such as diabetes and obesity.

Tips to improve sleep quality

To improve your quality of sleep and boost your metabolism, here are some practical recommendations:

• Establish a regular sleep routine: Go to bed and get up at regular times every day, including weekends, to stabilize your body clock.
• Make sure you get enough sleep: Try to get between 7 and 9 hours of sleep per night. This is important for maintaining an active metabolism and avoiding hormonal disruptions.
• Create an environment conducive to sleep: Your bedroom should be dark, quiet, and at a comfortable temperature. Use blackout curtains, earplugs, or a white noise machine if necessary.
• Avoid stimulants before bedtime: Reduce your consumption of coffee, tea, and alcohol late in the day. Also, limit screen time (phones, computers, televisions) at least one hour before bedtime.
• Practice relaxation techniques: Meditation, deep breathing exercises, and yoga can reduce stress and improve your sleep.

By implementing these tips, you can significantly improve your sleep. This will have a direct and positive impact on your metabolism and overall health.

Tip #6: Eat thermogenic foods

Foods that promote fat burning

Some foods, called thermogenic foods , have the ability to boost metabolism and encourage fat burning . They increase heat production in the body by accelerating the processes of digestion, absorption and metabolization of nutrients, which leads to increased calorie expenditure.

Here are some examples of thermogenic foods to include in your diet:

• Green tea : Rich in catechins, it helps speed up metabolism and burn fat.
• Peppers : The capsaicin they contain stimulates thermogenesis and increases energy expenditure.
• Ginger : Known for its thermogenic properties and numerous health benefits.
• Proteins : They have a high thermic effect, requiring more energy to be digested compared to carbohydrates and lipids.
• Coffee : Caffeine acts as a natural stimulant, promoting thermogenesis and energy expenditure.
• Coconut and MCT oils : These fats have a strong thermal effect and can be used in cooking or as a supplement.
• Cinnamon and spices : Gentle yet effective, they boost metabolism while adding flavor.

How to integrate them into your diet ?

To benefit from the advantages of thermogenic foods, it is essential to integrate them in a balanced and varied in your daily diet. Here are some practical tips:

• Drink green tea : Start your day with a cup of green tea or consume it throughout the day.
• Add chili peppers : Add them to your sauces, marinades or directly to your dishes.
• Using ginger : Add it to drinks like tea or smoothies, or use it in cooking.
• Include protein in every meal : Make sure you have a source of protein to maintain a constant thermic effect.
• Consume coffee in moderation : One to two cups a day is enough to boost your metabolism without side effects.
• Use coconut and MCT oils : Add them to your smoothies, salads or use them for cooking.
• Add spices to your meals : Incorporate cinnamon and other spices into your desserts, hot drinks, or main dishes.

By integrating these thermogenic foods on a regular basis, you can support a active metabolism and encourage fat burning in a natural and effective way.

Tip #7: Drink enough water

The impact of hydration on metabolism

Hydration plays an essential role in maintaining an active metabolism. Water is essential for many metabolic processes, such as digestion , absorption and elimination of nutrients. Proper hydration helps support the optimal functioning of enzymes involved in cellular metabolism, which accelerates chemical reactions and promotes the burning of calories.

Additionally, drinking enough water can boost basal metabolism. According to some studies, increased water consumption can increase basal metabolism by about 3% . This means your body will burn more calories, even when you're at rest. Regular hydration also helps regulate body temperature, which is essential for proper metabolic processes.

Sweating, essential for cooling the body after physical activity or heat exposure, requires adequate hydration to compensate for water loss. Don't underestimate the importance of drinking enough to maintain this balance.

How much water should you drink every day ?

The amount of water needed each day depends on several factors, including age, gender, physical activity level, and climate. However, a general rule of thumb is to consume about 2 liters of fluids per day for a healthy adult.

This amount includes not only pure water, but also liquids from food and other drinks. It is advisable to drink water at different times of the day, for example, as soon as you wake up to boost metabolism and eliminate toxins accumulated during the night. Drinking water before and after meals, as well as before and after physical activity, also helps maintain optimal hydration and support metabolic processes.

In short, adequate hydration is essential for an active metabolism and optimal overall health. Make it a habit to drink water throughout the day to reap its many benefits.

Tip #8: Natural food supplements

THE natural food supplements can be a valuable tool for support and boost your metabolism , especially when combined with a balanced diet and regular physical activity. Here are some of the most effective supplements for boost metabolism and promote weight loss:

[MY] ESSENTIALS FEMININE BALANCE

 

This supplement acts indirectly on metabolism by regulating hormonal imbalances and the side effects that can slow it down. Here are the mechanisms:

• Adaptogenic plants (like ashwagandha): help the body to better manage stress (cortisol), which prevents energy spikes or drops that can disrupt appetite or basic metabolism.
• Reduction of fatigue : by improving sleep and stress management, the body has more energy, which promotes a better natural energy expenditure .
• Improved digestion : certain ingredients (rosemary, desmodium, nettle, etc.) support the liver and digestive functions, facilitating the assimilation of nutrients , essential for a healthy metabolism.
• Effect on the mind : by reducing mental fog and anxiety, it becomes easier to adopt metabolism-friendly behaviors (better diet, more physical activity, etc.).

[MY] DETOX ELIXIR

This product has a more direct on the metabolism , via the liver and hormonal detox :

• Liver stimulation and drainage (rosemary, desmodium, hawkweed, burdock): these plants help to eliminate toxins and facilitate the metabolization of estrogen , which prevents their accumulation which can slow down metabolism.
• Ashwagandha : as an adaptogen, it helps to regulate cortisol , which prevents the storage of abdominal fat often linked to stress.
• Vitamins B9, B12 and D : these vitamins play a key role in the cellular energy production and in the transformation of food into energy.
• Flat stomach and anti-blemish effect : by reducing bloating and toxins, the body can better mobilize its resources for metabolic functions .

Important : Before starting any dietary supplements, it is strongly recommended that you consult a healthcare professional. This will help you determine which supplements are best suited to your needs and overall health.

The essential things to remember about metabolism after 40.

In summary, increase your metabolism after 40 requires one approach at a time global And sustainable . It is essential to combine a balanced diet , rich in proteins , in fibers and in good lipids, with a regular physical activity including strength and cardio exercises.

Don't neglect the importance of good hydration , restful sleep and effective management of stress , which play a key role in maintaining an active metabolism.

Additionally, integrate thermogenic foods and natural food supplements to boost your energy expenditure. By following these tips, you will be able to boost your metabolism , improve your physical and mental health, and achieve your weight loss or gain goals sustainably.

Don't wait any longer to act! Discover today the benefits an optimized metabolism and transform your daily life.

Sources:

1. Hormonal changes and their impact on the metabolism of women over 40 (Lola Fit Challenge, Nov. 2024): lower estrogen → metabolism up to 5% slower per decade; impact on insulin and abdominal fat redistribution fr.wikipedia.org+5lolafitchallenge.com+5joista.com+5 .
2. Impact of stress on the metabolism of women after 40 years (Lola Fit Challenge, Dec. 2024): Cortisol's impact on weight gain and metabolism, particularly around the abdomen lolafitchallenge.com+1lolafitchallenge.com+1 .
3. Analysis of human metabolism over the entire life span
4. A study published in Science followed more than 6,600 individuals from 8 days to 95 years, measuring their total energy expenditure. The results showed that metabolism remains stable between the ages of 20 and 60, then begins to decline after age 60, contradicting the idea of ​​a gradual slowdown from the ages of 30 or 40.  Read the Harvard article ,  Read the Washington Post article
5. Review of metabolic changes with age. A scientific review has identified that between the ages of 40 and 66, body weight increases by an average of 0.3 to 0.5 kg per year, then stabilizes. This phenomenon is attributed to factors such as muscle loss, reduced physical activity, and hormonal changes. Read the full study
6. Impact of exercise on metabolism in older adults A study has shown that regular endurance exercise in older adults prevents age-related metabolic slowdown. Participants who maintained a high level of activity maintained a higher energy expenditure than those who were less active. Read the full article on Healthline

FAQ

Why does metabolism slow down after 40 ?

Metabolism slows down after 40 years mainly due to several key factors . The Hormonal changes , especially those related to menopause or other hormonal imbalances, play a significant role.

In addition, the loss of muscle mass and the decrease in physical activity accentuate this slowdown. Indeed, less muscle means that the body burns fewer calories, even at rest.

What is the impact of muscle mass loss on metabolism after age 40 ?

The loss of muscle mass after age 40, known as sarcopenia , significantly reduces resting energy expenditure. Muscles consume more calories than fat tissue, which explains this effect. This muscle loss accelerates the slowing of metabolism, thus facilitating the weight gain and impacting the overall metabolic health .

How can physical activity, especially strength training and cardio, help boost metabolism ?

Physical activity, especially bodybuilding and the Cardio helps boost metabolism in several ways. Strength training promotes muscle building, which increases basal metabolic rate over the long term, as muscle requires more energy to maintain.

Aerobic exercises, such as running, swimming, or cycling, immediately increase calorie expenditure and improve the effectiveness of fat burning. HIIT (high intensity interval training) maximizes energy expenditure in a reduced time, promoting a more active metabolism.

How important are sleep and stress management in regulating metabolism after 40 ?

Sleep and stress management play an important role in regulating metabolism after age 40. A good night's sleep 7 to 9 hours per night is essential for maintaining a healthy metabolism. It helps regulate hunger hormones, such as leptin and the ghrelin , and prevent weight gain.

Stress management is equally important. A high level of cortisol Disrupts sleep cycles and slows metabolism. To avoid these negative effects, it is recommended to adopt healthy sleep habits and stress management techniques, such as avoiding screens before bed or establishing a relaxation routine.