As we age, maintaining a strong and lean body becomes more challenging, and many people blame their “slowing metabolism” for the extra weight gain. While it’s true that your metabolism tends to decrease as you age, it doesn’t mean you have to accept it as an inevitable part of life. With the right strategies, you can boost your metabolism, lose fat, and stay strong—even after 40. Here’s how:

1. Focus on Strength Training

One of the most effective ways to rev up your metabolism is by building muscle. Muscle mass naturally declines as we age, starting in our 30s, which leads to a slower metabolism. However, strength training helps reverse this process by increasing muscle mass, which in turn helps your body burn more calories even at rest. The more muscle you have, the more calories you burn throughout the day.

To get started, aim for strength training at least two to three times a week. Focus on compound movements like squats, deadlifts, and push-ups, which work multiple muscle groups at once and provide the most metabolic bang for your buck.

2. Prioritize Protein

Protein is a key player when it comes to maintaining muscle mass and boosting your metabolism. Not only does protein help repair and build muscles after a workout, but it also has a high thermic effect of food (TEF). This means your body burns more calories digesting protein compared to fats and carbohydrates.

Make sure you’re getting enough protein in your diet, especially if you’re doing strength training. A general guideline is to aim for 20-30 grams of protein per meal. Good sources include lean meats, fish, eggs, dairy, and plant-based options like beans and lentils.

3. Stay Active Throughout the Day

While your workouts are essential, so is staying active throughout the day. Non-exercise activity thermogenesis (NEAT)—the calories you burn through daily activities like walking, cleaning, and even fidgeting—plays a significant role in your overall metabolism.

Simple changes like taking the stairs, parking farther away, or standing up during meetings can help keep your body moving and boost your daily calorie burn. Every bit of movement adds up, so don’t overlook the power of small, consistent actions.

4. Don’t Skip Meals

Skipping meals may seem like a good idea to cut calories, but it can actually slow down your metabolism in the long run. When you consistently skip meals or don’t eat enough, your body goes into “conservation mode,” slowing down your metabolism to hold on to energy.

Instead, focus on eating balanced meals at regular intervals throughout the day. This keeps your metabolism humming and prevents overeating later in the day when hunger catches up with you.

5. Get Enough Sleep

Lack of sleep can wreak havoc on your metabolism and overall health. Poor sleep disrupts hormones that regulate hunger and metabolism, leading to increased appetite and cravings for unhealthy foods. Not only that, but lack of sleep can lower your energy levels, making it harder to stay active and stick to your workout routine.

Aim for at least 7-8 hours of quality sleep each night. Creating a calming bedtime routine, limiting screen time before bed, and keeping a consistent sleep schedule can improve your sleep quality and help keep your metabolism in check.

6. Hydrate

Drinking enough water is often overlooked, but it’s crucial for a healthy metabolism. Water helps your body process calories, and even mild dehydration can slow down your metabolism. Try to drink at least 8 glasses of water a day, and more if you’re active. If plain water is too boring, try adding slices of lemon, cucumber, or berries to infuse some flavor.

Conclusion

Boosting your metabolism after 40 isn’t impossible—it just requires a focused approach. By building muscle through strength training, eating enough protein, staying active, and taking care of your overall health with proper sleep and hydration, you can keep your metabolism running strong and stay lean for years to come.

To talk to a fitness professional about a plan to accomplish your goals, book a No Sweat Intro here.