According to the Hughston Foundation, beginning at age 30, we begin to lose some measure of how quickly our nerves and muscles react. Although this isn't incapacitating, when combined with a decrease in physical activity after age 40, it causes our metabolism to slow down. This seemingly age-related decline, however, is not inevitable; in fact, you can raise your metabolism after 40. Increasing your metabolism also helps to decrease or avoid the weight gain that appears to accompany middle age.
Step 1
Engage in physical activity for 30 minutes a day. According to the Mayo Clinic, activities such as brisk walking or swimming can help raise your metabolism and keep you from gaining weight after 40. Aerobic activity that keeps your heart at between 70 and 80 percent of its maximum rate is the right kind of activity to raise your metabolism. Warm up and cool down for 10 minutes before and after exercising aerobically, and as you become more fit, increase the pace to maintain your heart in the target zone.
Step 2
Perform strength or resistance training exercises three days a week. According to the Mayo Clinic, strengthening your muscles increases your metabolism. In addition, increasing muscle mass helps prevent or delay the onset of age-related diseases such as osteoporosis and type 2 diabetes. Even when you are resting, your newly physically fit body is burning fat because muscle requires more fuel for energy than other kinds of tissue. After the age of 40, keeping your muscles toned is one of the primary ways to increase metabolism.
Step 3
Eat 200 fewer calories every day, but don't reduce your caloric intake below 1,300 calories. According to the Mayo Clinic, in order to lose weight before the age of 40 or maintain a healthy weight after 40, you need to eat fewer calories. In addition, don't turn to foods that have little or no nutritional value, such as fast foods and frozen dinners. Instead, eat fresh fruits, vegetables, whole grains and lean meats as the majority of your diet. Don't skip meals in an attempt to lose weight, because it will slow your metabolism, causing your body to cling to excess fat, rather than losing it.
Step 4
Get enough sleep. Basic bodily functions require adequate amounts of rest in order to work properly. Lack of sleep can lead to stress, which can stimulate hunger for high carbohydrate foods. In addition, cortisol, the stress hormone, causes the body to store fat around the abdomen, increasing risk of cardiovascular disease and hypertension. Without enough sleep, the metabolism also suffers and slows down to retain precious calories. Getting enough sleep is important, especially after age 40, where lack of sleep can also accelerate aging. According to the Mayo Clinic, adults should get seven to eight hours of sleep every night.
Step 5
Drink at least 64 oz. of water daily. According to Family Doctor, all the tissues and cells of the human body require water to operate. Processes such as metabolism also require water, and many people are chronically dehydrated. This is especially true as people age and the response time for senses such as thirst begins to decline. Raising your metabolism after 40 means providing it with enough hydration to burn fat.
Tips and Warnings
- Calculate your maximum heart rate by subtracting your age from 220. In order to calculate the target rate zone for aerobic exercise, multiply your maximum heart rate by 0.70 and 0.80.
- Check with your doctor before making significant changes to your level of physical activity or eating habits.
References
- Hughston Health Alert: Why Do We Gain Weight as We Age
- The Journal of Clinical Endocrinology and Metabolism: Regular Exercise and the Age-Related Decline in Resting Metabolic Rate in Women
- Mayo Clinic: Menopause weight gain: Stop the middle age spread
- Mayo Clinic: Lack of Sleep: Can it make you sick?
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