How To Boost Your Metabolism Over 40

According to Johns Hopkins University, your metabolism slows by 2 percent every 10 years after the age of 30. Much of this is caused by a decrease in muscle mass caused by a decrease in physical activity as you age. Muscle is what burns calories, therefore the good news is that even over the age of 40, you have the capacity to build muscle mass and increase your metabolism. Staying physically healthy is also a good preventative measure against age-related illness such as weakening of the bones and adult-onset diabetes.

Step 1

Eat breakfast every day. According to Johns Hopkins University, skipping meals, especially breakfast, can cause your metabolism to slow down and your body to store fat more efficiently. In addition, eating breakfast gets your metabolism up and running and provides energy. Eating first thing in the morning also helps keep you from snacking on unhealthy foods between meals.

Step 2

Eat several small meals each day, rather than three large ones. According to Johns Hopkins University, eating small meals every three hours maintains your metabolism at a healthy rate, burning fat throughout the day. Eating more frequent, smaller meals also keeps you feeling fuller longer, without the commonly experienced mid-afternoon dips in blood sugar that lead to overeating. As people age, they tend to eat less often and less nutritiously, according to Seniors-Site.com. These habits are related to making food choices based on convenience and rather than nutritional value.

Step 3

Engage in physical activity for at least 30 minutes five days a week. Starting around age 30, many people's level of physical activity declines significantly. This is, in large part, the cause of a slowed metabolism as you age. Any activity is better than no activity and the 30 minutes of recommended activity can easily be divided into 10-minute segments in which you walk briskly, ride a bicycle or rake leaves.

Step 4

Lift weights or use resistance exercises to build muscle mass. Increased muscle mass equates to increased metabolism, regardless of age. In addition, strength training also helps prevent or delay the onset of diseases such as osteoporosis later in life. It's never too late to start weight training and starting after age 40 is a great way to stay lean, strong and flexible.

Step 5

Get enough sleep. Insomnia can be caused by factors such as stress, which is prevalent in people over age 40. Not getting adequate sleep isn't just annoying; it can lead to overeating or unhealthy eating habits because of lack of energy to prepare and eat healthy meals. According to Johns Hopkins University, a study found that people who didn't get enough sleep weighed more than people who slept the recommended eight hours every night. It's easier to forgo sleep for work or pleasure but keep in mind that the body doesn't recover at 40 the way it did at 30.