Losing weight always comes with challenges, but you may find it especially difficult to shed pounds as you enter middle age. That’s because your body undergoes a number of changes with age that could stand as roadblocks on your weight loss journeys. For example, it’s natural for your metabolism to slow down as you age. That stems from several reasons, including a loss of muscle mass and a less active lifestyle. Luckily, there are a few ways you can combat this issue and keep your metabolism as fast and healthy as possible so that you can burn more calories and lose weight at a steady to rate, even over 40.
To learn how to do just that, we spoke to registered dietitian Krutika Nanavati. She told us that staying active by exercising regularly, eating healthy foods, staying hydrated, and getting ample sleep are all great steps to take towards a faster metabolism over 40. Find all of her expert insight below.
1. Exercise regularly
As we mentioned above, your activity level can play a major role in your metabolism, and the fact that many people become less active as they age is one major reason that their metabolism may decline. That's why Nanavati recommends engaging in regular exercise. "Exercise increases the metabolic rate, leading to more calories burned, even while at rest," she explains. "Resistance and strength training are particularly beneficial, as they promote muscle growth, and muscle tissue tends to burn more calories than fat." Noted!
2. Maintain a healthy diet
You know what they say: You are what you eat! A balanced diet is one of the most vital keys to weight loss for many reasons, including the fact that it plays an important role in your metabolism.
"Consumption of balanced, nutrient-rich meals plays a crucial role in maintaining a healthy metabolism," Nanavati says. "Nutrients from foods such as lean proteins, whole grains, fruits, and vegetables are essential for optimal body function." She adds that "eating small, frequent meals throughout the day can keep the metabolic engine running smoothly."
3. Stay hydrated
It's impossible to overestimate the importance of hydration when it comes to your overall health. As it turns out, staying hydrated is even crucial to your metabolic health.
"Water is key in ensuring the body's metabolic processes run efficiently," Nanavati says. "A well-hydrated body can burn calories more effectively and maintain a steady metabolic rate." So keep sipping on that water—and remember to avoid dehydrating foods and beverages as much as possible.
4. Get enough sleep
Poor sleep doesn't only impact your brain function. Sleep is linked to practically every area of your overall wellness, including your heart health—and your metabolism.
"Sleep is often underrated, but it is critical for a healthy metabolism," Nanavati emphasizes. "Lack of sleep can disrupt the body's metabolic balance, leading to slower calorie burning and weight gain." For this reason (and so many more), it's always important to make good sleep a priority and practice healthy sleep habits.
The bottom line
Many factors can impact your metabolism, including some that are out of your control, such as genetics. However, these are all great steps you can take towards a faster metabolic rate—and more importantly, a healthier body overall.
"It is important to note that individual metabolic rates vary and what works best can depend on personal health factors and lifestyle choices," Nanavati reminds us. "Nonetheless, incorporating these practices into one's daily routine can be highly beneficial in enhancing metabolism," she concludes.
