#mgfnest | mama-gets-fit

Looking to boost your metabolism after 40?. Certainly mom babes try following a nutritious, and well-rounded eating plan also get plenty of physical activity and sleep. This is THE best way to support a metabolism with health-promoting benefits. In this post are tips gathered all over the internet which I have found after reading numerous health and wellness books and researching of ways to boost my own metabolism back when I was turning 40.

Checkout some tips listed below. Although, i’m not a professional in the industry I have researched this topic a lot. Yes, I am a mom! and we know that NO ONE does research like mommy does. Jokes aside i have included links to studies on how to boost your metabolism after 40. But please do not expect this post to be comprehensive however I hope thought that it gives enough information to get you to understand the importance of speeding up metabolism for a successful weight loss journey.

40’s Flab

Studies suggests metabolism tends to decelerate by about 5% for every decade of life past age 40. Therefore if your resting metabolic rate is, say, 1,200 calories per day at age 40, it will be around 1,140 at age 50.

Press Play for a 1-Minute Breakdown on Metabolism

If you live in Malaysia you know that food is everywhere and accessible anytime and that they are pretty affordable. Hence many Malaysians tend to be guilty of mindless eating. Of course me included (in the past) and its complicated at this age isn’t it? with children, work, aging parents, all of which often gives us little or no time to put much thought into nourishing and moving our body. Besides surely you have noticed how easily it is to gain weight rather than to lose it. Just why are all those food which we’ve enjoyed all our life magneting around our waist now? Simple answer to that is the fact that, starting at age 30 we lose 0.5% of our muscle mass

Gulp! Oh No

But don’t worry I bring you some good news. Research shows that you can fire up your metabolism and say goodbye to love handles with a simple diet change and a regular muscle-building exercise. It’s easy to blame problems with weight on metabolism however  maintaining weight is a complex process that involves genetics, hormones, diet, lifestyle, sleep, physical activity, and stress. Will be looking at diet and exercise in todays’ post.

Diet

I’m always searching for that ‘miracle’ to fix it all however I haven’t found it. Certainly if you have it to share, please do so here. For now though let us talk protein, eating more protein. Specially having them in the morning for breakfast. Because muscle breaks down while we sleep, it is important that we refuel in the morning. Think greek yogurt , eggs with avocados and smoothies. I suggest you couple your protein intake with vegetables too.

So yes we are trying to lose some weight, shed some fat and more importantly wanting to maintain that weight. For that we will definitely have to look into what we put in our mouths. Here is a list of the type of foods which I found to be able to boost metabolism. Adding these type of foods to your diet may make it slightly easier to lose body fat or prevent excess weight gain, if that’s your goal.  However, do keep in mind that eating more of these foods doesn’t guarantee weight loss. Instead, they serve as a complement to a balanced, moderately calorie-restricted diet to promote weight loss.

• Protein Rich Foods
• Mineral Rich Foods
• Spicy Foods
• Coffee
• Tea
• Beans & Legumes
• Ginger
• Cacao
• Apple Cider Vinegar
• Water – Stay Hydrated
• Seaweed

If you’re looking for a clean-eating grocery list , go ahead and download it here from my Quick Guide to Healthier Eating

Muscle Building

Muscle Building what? won’t I get bulky? Hmmm no not really. However getting toned or leaner perhaps yes but unless you’re also consuming a ton more calories, your muscles will only grow to a healthy, normal level that promotes an increased metabolism. Sorry to break it but you won’t bulk up like a dude. Strength train at least twice a week for 20 to 30 minutes per session is sufficient for maintenance. If you need further incentive, remember that the more muscle you build, the more calories you burn.

“You have to really work for every ounce of muscle that you gain, and it’s not as easy as most women think to sprout big muscles”

Rachel Cosgrove, CSCS, author of The Female Body Breakthrough.

Resistance training, weight lifting causes tiny tears in the muscle tissue. Two to three days post-workout, your body naturally heals the broken-down tissue. This rebuilding process requires an extra energy boost, that ups your calorie burn by 5 to 9 percent! Moving your body uses the most energy and burns calories. Regularly moving, even on a walk around the neighbourhood will boost your metabolism and help you use excess energy, burn fat, and improve your heart health.

Muscle-strengthening exercises are also important to make sure you have a healthy amount of muscle. Ok so you’re not a fan of lifting or resistance training. More of a cardio enthusiast , then add bursts of speed into your routine. It amps up your metabolism even more. No matter whether you walk, run, cycle, or swim, try increasing intensity for one minute, then maintain your typical slower speed for two minutes. Repeat throughout the workout. Studies have shown that alternating sprints with low-intensity cardio increases aerobic capacity, strengthens endurance, and jump starts fat and calorie blasting.

I use programs from the SWEAT app which I highly suggest that you do too. I follow the likes of trainers @cassolholm @chontelduncan for daily inspo. Alternatively for starters immediately after reading this download my 3 Training Days A Week Guide and for you moms who are at the intermediate level do try my 15 Min Fat Torching Workout for a really satisfying burn.

Bottom Line

To recap, remember that we can speed up our metabolism pass 40 by eating more protein, drinking enough water, doing HIIT, try lifting, drinking tea, drinking coffee, eating spicy food, and sleeping more – all of this points are do able aren’t they? Heck yes! Bottom line be comforted in knowing that for effective, lasting weight loss and weight loss maintenance, seek a gradual (healthy) reduction in calories and choose mostly whole, minimally processed foods and couple that with regular workouts.