Boosting Metabolism In Women After 40
As women age, the ability to produce and maintain energy decreases, making it difficult to stay alert and focused throughout a busy day. When metabolism slows down, it causes middle-aged women to have less energy, gain weight, and often settled into a sedentary lifestyle that can be harmful to their health.
Luckily, there are ways to boost women’s metabolism after age 40 and well into middle age. The following tips and information can help you and other women in your life understand the metabolic functions specific to the female body, how to boost and maintain a healthy metabolism, and, most importantly, what to do when energy levels drop and weight begins to rise.
What Is Metabolism?
Your metabolism is responsible for most all chemical reactions that take place in the body. It sees to the maintenance and encouragement of the living state of the cells and ensure the production of energy. Metabolism is also closely linked to one’s nutrition and diet, mainly because the human body receives the majority of its energy from food. When young, a healthy diet, regular exercise, and proper self-care can ensure a healthy and active metabolism in the average person. However, different factors can affect how well your metabolism functions over time. In women especially, metabolism can be tricky. The female body processes and absorbs energy differently than the male body, making it harder to manage weight and increase energy levels.
Understanding Metabolic Rates in Women
From an evolutionary standpoint, women are smaller, have lighter bones, and less muscle mass. Due to this, they have a higher percentage of body fat on average and tend to burn less fat than males. The female body depends on fat for fuel, making exercise incredibly necessary to lose unwanted fat. At rest, women are more likely to burn carbs than fat, making it difficult to lose fat once it’s accumulated. As women age, this process of burning fat becomes even slower, and if physical activity drops, it can lead to reduced energy levels and rapid weight gain. It is common for women to have more body fat due to their potential to become pregnant. Body fat is used for cushioning as well as for lactation, making it necessary for the body to store it once a woman becomes sexually mature.
In addition natural body composition, outside factors can negatively affect metabolism in women. The biggest outside factor is stress. Middle aged women, especially those who are in the midst of raising a family, handling a career, and perhaps working at a marriage, are more likely to be stressed. While some stress is good and beneficial for the body, it is common, especially in today’s modern society, to be overly stressed. When the body experiences stress, it releases the hormone cortisol, which floods the bloodstream with adrenaline, increases blood sugar levels, and leads to an insulin spike. This reaction is used for the body’s “fight or flight” response, but when it becomes part of your everyday life, it can wreak havoc on your systems. The biggest problem with cortisol is that it can lead to higher fat storage and fluid retention which throws a healthy metabolism out of whack and makes it almost impossible to lose body fat.
Understanding your unique metabolism as a woman over 40 will help you to pick the best course of action for boosting your metabolism and managing your weight. The following tips, activities, and exercises will help you to boost your metabolism in a healthy, effective way.
Great Ways To Boost Your Metabolism After 40
To restart your metabolism, you can try a few activities. It is important to stay focused and persistent as you work to get your energy levels back up because it can take a while to return your metabolism to some sort of rhythm. However, there is no need to fret! With the following tips, you can settle into a metabolism boosting routine in no time at all:
• Fuel The Fire By Eating Enough: Many women think that crash diets or eating significantly less will help them to lose weight, but doing this can actually cause your metabolism to slow down even more. When you take in less than 1,000 calories per day, it causes your metabolism to slow in order to save energy. The best way to kick your metabolism into high gear is to eat several small meals throughout the day. This will help your energy levels stay steady and constant so you don’t have to worry about sudden crashes or energy spikes. In addition, these meals can’t consist of just any old foods. Instead of processed snacks and meals, try whole foods such as fresh fruit, lean protein, brown rice, and fresh, veggies.
• ALWAYS Eat Breakfast: Busy women tend to forego breakfast because the morning is the most hectic time of the day. Getting kids ready for school and yourself ready for work can take a lot of time and focus and next thing you know it’s time to head out the door. Unfortunately, skipping breakfast can cause your metabolism to slow down as well. Be sure to eat breakfast within two hours of waking in order to spark your metabolism so you can have energy throughout the day. A balanced breakfast is the best way to fuel a steady metabolic weight. Add protein like egg whites and fresh citrus fruits to give you the energy boost you need to tackle the day.
• Add Protein To Each Meal: Protein is important for keeping your full and focused throughout your day. When you stay full longer, you eat less which enables weight loss. It is also important to eat the right protein rich foods such as yogurt, beans, lentils, and lean meats.
• Take Iron Supplements: Each month women lose a lot of iron during their period. Lower iron levels can cause metabolism to slow down, and it can turn into a vicious cycle thanks to your monthly cycle. By taking an iron supplement, you can once again balance your metabolism which will lead to more energy and weight loss.