How To Boost Metabolism Naturally For Weight Loss: 5 Hacks For Women Over 40
Updated: 20 hours ago
Green Tea | Essential Oils | The Metabolism Workout | Healthy Fats | Lymphatic Drainage Massage | Conclusion
Feeling Stuck in a Weight Loss Rut After 40? Your Metabolism Might Hold the Key! This guide unveils 5 easy-to-implement hacks designed for women over 40 to boost your metabolism naturally. We'll explore how to incorporate metabolism-boosting foods into your diet, identify the tell-tale symptoms of slow metabolism, and equip you with practical strategies to get your body burning calories more efficiently.
So ditch the frustration and get ready to embark on a sustainable weight loss journey. Let's get started!
1) Drink Green Tea
Drink Green tea as it has antioxidants that increase metabolism.
Here's a breakdown of why green tea might be your secret weapon for weight loss:
1. Power of Catechins: Green tea is brimming with antioxidants called catechins. Studies suggest they can stimulate the breakdown of fat cells and enhance the release of fat for energy use.
2. Caffeinated Kick: Green tea contains a moderate amount of caffeine, another well-known metabolism-boosting food. Caffeine leads to a slight increase in heart rate and metabolism. So, your body burns more calories at rest.
3. Synergistic Effect: Research suggests combining catechins and caffeine in green tea can enhance fat burning during exercise and combat symptoms of slow metabolism.
4. Improved Insulin Sensitivity: Green tea may also improve insulin sensitivity. This hormone regulates how we utilise blood sugars for energy, potentially reducing fat storage and aiding weight management.
2) Use Essential Oils
Essential oils are natural and powerful aromatic compounds found in plants. They are extracted and distilled for a variety of health benefits. They give plants their distinctive smells and represent nature’s defence mechanism while contributing to plant pollination.
Essential oils can be used for various emotional and physical wellness applications, food preparation and beauty treatments.
The best essential oils to speed up metabolism are:
Grapefruit
Cinnamon
3) Do HIIT And strength training: The Metabolism-Boosting Workout
Building and maintaining muscle mass is a crucial factor in boosting metabolism. Muscle tissue is more metabolically active than fat, which burns more calories at rest. Resistance training, such as weightlifting or bodyweight exercises, is essential for building and maintaining muscle mass.
Increased muscle mass leads to a higher energy expenditure and a greater capacity for the body to digest food and utilize nutrients effectively, which can play a crucial role in losing weight.
Furthermore, regular physical activity, including cardiovascular exercise and strength training, increases energy expenditure and improves circulation. This enhanced blood flow helps to deliver nutrients and oxygen to cells more efficiently, supporting optimal metabolic function.
Do cardio exercises such as High-Intensity Interval Training (HIIT) and build core fitness with strength training to help burn energy even when not working out, thus enabling you to increase your metabolism during rest times.
Short on time? Try this 10-minute core workout on a vibration plate! It might be a great fit for busy women over 40! It offers a quick and efficient workout that boosts energy consumption.
4) Lymphatic Drainage Massage
All types of massage naturally increase blood circulation. Better circulation leads to a better and faster metabolism, which helps you burn more calories.
Please let us know if you want to boost your energy consumption with a massage. We will use massage oils that enhance the treatment's effect alongside special Lymphatic drainage massage techniques that help remove toxins while improving your immunity defence.
Not just that, it will combat stress and anxiety as well, which may help to defeat an underlying pattern of overeating and indulging in unhealthy food.
You may also want to try self-massage, like this easy Dry brushing step-by-step routine. This self-care ritual also stimulates the lymphatic system, which helps remove waste products and toxins from the body.
Improved circulation can lead to more efficient delivery of nutrients and oxygen to cells, thus potentially impacting energy consumption.
5) Eat Omega 3: Metabolism Magic & Delicious Fun
Fat consumption has long been associated with weight gain. Thus, many people (especially women) try to avoid fats and substitute them with foods that are often worse for their health. On the other hand, fats are indeed high in calories, and you need to watch how much fat you eat. The good news is that not all fats in food are bad for you.
Healthy fats, like salmon, tuna, and mackerel, can be your secret metabolism-boosting food weapon. These essential fats are also crucial for brain function and are the building blocks for hormones throughout your body. Without them, you might experience more than just weight loss woes.
Let's dive deep and explore how incorporating these delicious choices into your daily diet can help regulate blood sugar, reduce inflammation, and even improve your body's response to leptin, the "satiety hormone," ultimately supporting healthy energy consumption.
FATS THAT BOOST METABOLISM
1) Essential Polyunsaturated fats, such as:
Nuts - almonds, brazils, cashews, walnuts, hazelnuts
Seeds - pumpkin, sesame, sunflower, flaxseeds
Oily fish - mackerel, salmon, sardines, herrings
Beyond making weight loss a struggle and cravings a constant battle, skimping on these healthy fats can also lead to:
slow metabolism symptoms
dry skin and cracked heels and fingertips
dry eyes
brittle nails
loss of hair/dandruff
frequent infection and poor wound healing
poor memory
excessive thirst
PMS/ breast pain/infertility/ovulation problems
These healthy fats are also necessary for building healthy hormones and prostaglandins, which regulate hormones and aid fertility. They are fundamental in fertility care.
They are essential in regulating your cycle, getting pregnant, and developing your baby. Thus, try to include them every day in your diet.
2) Non-essential Monosaturated fats such as olive and peanut oil. These fats are good for you but very caloric, so try to use them moderately.
3) Non-essential fats (found in animals, eggs, butter, cheese) - try to use them sparingly
FATS THAT SLOW METABOLISM
Saturated fats are found in red meat and dairy. They produce inflammatory hormones, causing swelling and pain. They can often be linked to slow metabolism symptoms, alongside endometriosis and period pain. So try to limit them as much as you can.
Hydrogenated (trans) fats (such as margarine) are highly processed fats that are more similar to plastic rather than food!
Fat-free products also contain a lot of artificial sweeteners, which are like poisons for the body!
Finally, consistent and regular meals throughout the day are essential. Skipping meals can slow down metabolism as your body enters a "starvation mode" to conserve energy.
Key Takeaways
Metabolism refers to the complex chemical processes within the body that convert food into energy. Age, sex, and genetics influence basal metabolic rate (BMR), the number of calories burned at rest. However, lifestyle choices significantly impact metabolic rate.
By incorporating resistance training, regular physical activity, adequate sleep, and a consistent eating pattern, you can boost your metabolism, support a healthy weight, and improve overall well-being.
Sufficient sleep is another critical factor. Lack of sleep can disrupt hormonal balance, particularly leptin and ghrelin, hormones that regulate appetite and metabolism. Inadequate sleep can also increase cortisol levels, a stress hormone that can slow metabolism.
No More Slow Burn: Boost Your Metabolism After 40
Let's face it, ladies, weight loss can feel like an uphill battle as we age. Our bodies change, hormones shift, and that once-reliable metabolism might seem to slow down.
But we hope these self-care tips have left you feeling empowered and equipped to boost your energy consumption naturally! Remember, a healthy metabolism is about energising and supporting your well-being.
To recap, try to incorporate these tasty metabolism-boosting foods into your diet, move and then relax with a well-deserved massage!
Let us know which tips resonated most with you in the comments – we love hearing from our community!