Here are some ways to boost metabolism after 40:
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Eat protein-rich foods: Your body burns many more calories digesting protein than it does eating fat or carbohydrates. As part of a balanced diet, replacing some carbs with lean, protein-rich foods can boost metabolism at mealtime. Good sources of protein include lean beef, turkey, fish, white meat chicken, tofu, nuts, beans, eggs, and low-fat dairy products.
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Drink green tea: Some research suggests that green tea extract may play a role in promoting fat metabolism. While the Academy of Nutrition and Dietetics notes that more research is needed, drinking green tea may be a good way to stay hydrated while also potentially boosting metabolism.
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Eat metabolism-boosting foods: Certain foods may help slightly increase your metabolic rate. This is the number of calories that your body burns. Adding these foods to your diet may make it slightly easier to lose body fat or prevent excess weight gain. Here are some examples of metabolism-boosting foods:
- Protein-rich foods such as meat, fish, eggs, dairy, legumes, nuts, and seeds
- Iron- and selenium-rich foods like meat, seafood, legumes, nuts, and seeds
- Spicy foods like chili peppers.
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Exercise regularly: Exercise is one of the most effective ways to boost metabolism. High-intensity interval training (HIIT) is known to especially jump-start metabolic functioning better than steady-state workouts can. Resistance training can also help build muscle mass, which can increase metabolism.
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Get enough sleep: Lack of sleep can negatively affect metabolism. Aim for 7-8 hours of sleep per night to help keep your metabolism functioning properly.
Its important to note that while these strategies may help speed up the rate at which the body processes calories, they need to be part of an overall strategy that includes a healthy and varied diet and regular exercise.
