If you’re a woman over 40, you’ve likely noticed that your body doesn’t respond the same way it did in your 20s or 30s. Maybe you’ve been eating the same way, exercising consistently, yet the number on the scale keeps creeping up. This is a common struggle, and the culprit is often a slowed metabolism.

As we age, our metabolism naturally begins to decline. This means the body burns fewer calories at rest, making it easier to gain weight and harder to lose it. Hormonal changes, loss of muscle mass, and lifestyle factors all play a role in this metabolic slowdown.

But here’s the good news: While it may be harder to maintain or lose weight, it’s not impossible! With a few smart adjustments, you can work with your body to rev up your metabolism and get back to feeling like yourself again. Let’s dive into some effective strategies to boost metabolism for women over 40.

1. Understanding Your Metabolism: What’s Really Going On?

Before jumping into solutions, it helps to understand what metabolism actually is. Metabolism refers to the chemical processes that occur within your body to maintain life, from breaking down food into energy to regulating body temperature. Your basal metabolic rate (BMR)—the number of calories your body burns at rest—accounts for the majority of your metabolism.

As we age, several factors contribute to a slower metabolism, including:

• Loss of muscle mass: Muscle burns more calories than fat, even at rest. As we age, we tend to lose muscle mass, which slows down our calorie-burning ability.
• Hormonal changes: Hormones like estrogen and progesterone decrease with age, impacting how our body stores fat.
• Lifestyle changes: We may become less active as we age, further contributing to a slowed metabolism.

So, how do we fight back against these natural changes? Let’s explore some key tips to boost metabolism for women over 40.

2. Start Strength Training to Build Muscle

One of the most effective ways to combat a slower metabolism is by incorporating strength training into your routine. Remember, muscle burns more calories than fat, even when you’re not working out. By building and maintaining muscle mass, you’ll naturally increase your metabolism.

How to Get Started:

• Incorporate weightlifting into your weekly routine at least 2-3 times per week. This could be anything from lifting free weights to using resistance bands or doing bodyweight exercises like squats and lunges.
• Focus on compound exercises like squats, deadlifts, and push-ups, which work multiple muscle groups at once and provide the best calorie burn.
• Don’t be afraid to lift heavy! Many women worry that lifting heavy weights will make them bulky, but this is a myth. Instead, lifting heavy weights helps you build lean muscle mass, which will speed up your metabolism over time.

Strength training not only helps you burn calories but also boosts your overall strength and energy levels, making it a win-win!

3. Cardio for Heart Health and Calorie Burn

While strength training is crucial for boosting metabolism, cardio plays an important role as well, especially for heart health. High-intensity interval training (HIIT), in particular, is a great way to increase calorie burn and give your metabolism a jolt.

Best Cardio Workouts to Try:

• HIIT workouts involve short bursts of intense activity followed by rest or low-intensity periods. Studies have shown that HIIT can burn more calories in a shorter amount of time than steady-state cardio.
• Walking or jogging at a moderate pace is also effective, especially if you combine it with inclines or intervals. Even a brisk 30-minute walk a few times a week can make a difference.
• Swimming, cycling, or dancing are great alternatives if you prefer more fun or low-impact options for cardio.

Regular cardio exercise is excellent for keeping your heart healthy while also revving up your metabolism.

4. Eat Protein-Rich Foods to Boost Metabolism

Your diet plays a massive role in supporting your metabolism. One of the best ways to give it a boost is by incorporating more protein-rich foods into your meals. Protein has a high thermic effect, which means your body burns more calories digesting protein than it does fats or carbs.

Metabolism-Boosting Protein Sources:

• Lean meats like chicken, turkey, and lean cuts of beef or pork
• Fish and seafood like salmon, mackerel, and shrimp, which also provide heart-healthy omega-3s
• Plant-based proteins like tofu, tempeh, chickpeas, and lentils
• Eggs, which are an excellent source of high-quality protein and healthy fats

How to Incorporate More Protein:

• Add protein to every meal. This could be as simple as adding grilled chicken to a salad or eggs to your breakfast.
• Snack on protein-rich options like Greek yogurt, cottage cheese, or a handful of nuts.

Eating more protein will not only support muscle growth and repair but also keep you fuller longer, helping you avoid overeating and unnecessary snacking.

5. Stay Hydrated: Drink Water, Not Calories

It’s easy to overlook the importance of hydration, but drinking enough water is crucial for a healthy metabolism. Dehydration can slow down your body’s ability to burn calories, making it harder to lose or maintain weight.

Hydration Tips:

• Drink cold water—studies show that your body uses more energy to warm up cold water, slightly boosting calorie burn.
• Replace sugary drinks like soda or juice with water. Sugary beverages can add up in calories without providing any nutritional value and may contribute to weight gain.
• Consider sipping green tea or black coffee in moderation, as these beverages have been shown to temporarily boost metabolism due to their caffeine content and antioxidants.

Aim for at least 8 glasses of water a day, but adjust based on your activity level and climate. Staying hydrated supports not only your metabolism but also your skin, energy levels, and digestion.

6. Herbs and Supplements: Can They Help?

You may have heard about natural supplements that claim to boost metabolism, and some of them actually have research-backed benefits. However, it’s important to approach supplements with caution and consult with your doctor before starting any new regimen.

Popular Metabolism-Boosting Supplements:

• Green tea extract: Rich in antioxidants, green tea extract has been shown to enhance fat burning, especially during exercise.
• Garcinia Cambogia: This tropical fruit extract is often touted for its weight-loss benefits. Some studies suggest it may help reduce appetite and block fat production.
• Caffeine: Found in coffee and many energy drinks, caffeine can temporarily boost metabolism and increase fat burning, especially during physical activity.

While supplements may give you a slight edge, they should not replace healthy habits like exercise and a balanced diet. Think of them as the cherry on top of an already solid foundation of lifestyle changes.

7. Foods to Avoid: Keep Metabolism Running Smoothly

Just as there are foods that support your metabolism, there are also those that can slow it down. To keep your metabolism running smoothly, try to avoid or limit these foods:

• Sugary snacks and beverages: Sugar-laden treats and drinks can cause insulin spikes, leading to fat storage and weight gain.
• Highly processed foods: Foods that are heavily processed often lack nutrients and are packed with preservatives that don’t support a healthy metabolism.
• Trans fats: Found in fried foods, baked goods, and processed snacks, trans fats can slow down your metabolism and contribute to weight gain.

Instead, focus on eating whole, nutrient-dense foods that fuel your body and keep your metabolism humming.

8. Get Plenty of Sleep: It’s More Important Than You Think

We often overlook sleep when it comes to weight management and metabolism, but getting enough restful sleep is essential. Sleep deprivation can negatively affect your hormones, particularly those responsible for hunger and fullness, leading to overeating and weight gain.

Sleep Tips for a Healthy Metabolism:

• Aim for 7–9 hours of sleep per night.
• Create a relaxing bedtime routine to help you unwind and improve sleep quality.
• Avoid heavy meals and caffeine close to bedtime, as they can interfere with sleep.

Getting enough sleep not only boost metabolism for women over 40 but also improves mood, focus, and overall well-being.

9. Mindful Eating: Slow Down to Support Digestion

Lastly, one often overlooked but incredibly powerful way to boost metabolism for women over 40 is through mindful eating. This means paying attention to what you eat, savoring each bite, and listening to your body’s hunger and fullness cues.

Mindful Eating Practices:

• Eat slowly and chew your food thoroughly to aid digestion.
• Avoid distractions like phones or TV while eating, which can lead to overeating.
• Focus on portion control and avoid large, calorie-dense meals late at night.

Mindful eating helps prevent overeating, improves digestion, and encourages healthier food choices—all of which support a healthy metabolism.

Take Control of Your Metabolism After 40

Although our metabolism naturally slows down as we age, it’s not all doom and gloom. By incorporating strength training, eating a protein-rich diet, staying hydrated, and making other small adjustments, you can boost metabolism for women over 40 and feel your best. Keep in mind that consistency is key. Small changes, done regularly, add up to significant results over time.

Don’t forget to prioritize sleep, avoid metabolism-slowing foods, and engage in mindful eating. Every little step brings you closer to a healthier, more energetic you!

With these tips in mind, you can work with your body—not against it—to keep your metabolism running smoothly and maintain a healthy weight well into your 40s and beyond.

Are you in your 40s as well and experiencing a lot of changes? Check out my post on hyperpigmentation and how to remedy it at home here.