Boosting Your Metabolism in Midlife

It’s common to hear women say “my metabolism just crashed after 40.” Indeed, metabolic rate does decline with age – roughly 5% per decade on averageblog.ochsner.org – but you have more control than you might think. The key to revving up your calorie burn is to focus on habits that stoke your metabolism. We’ve already talked about the biggest one: building muscle through strength training (muscle tissue burns more calories than fat). In addition, consider incorporating high-intensity interval training (HIIT) once or twice a week, if you’re able – there is evidence that HIIT workouts (short bursts of intense effort followed by rest) can specifically help reduce abdominal fatmayoclinic.org. Even adding more daily movement helps: take the stairs, do some gardening, or simply walk more throughout your day (these non-exercise activities can add up to hundreds of calories). Also, be cautious with very low-calorie “crash” diets – eating too little can make your body conserve energy and further slow your metabolic rate. Instead, fuel yourself with plenty of protein (which has a slight metabolism-boosting effect due to higher thermic effect of food) and don’t skip meals. Hydration and adequate sleep also support a healthy metabolism. The bottom line: you can boost your midlife metabolism by staying active, building muscle, and nourishing your body. A livelier boosted metabolism means easier fat loss and more energy day-to-day.