The Woman’s Ultimate Guide to Increase Metabolism after 40

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Increase Metabolism after 40

How do women improve their metabolism as they age? This post is the woman’s ultimate guide to help increase metabolism after age 40.

Something happens to a woman’s body after she turns 40. Everything slows down. Muscle Mass decreases, which leads to muscle weakness, and the body’s ability to burn energy decreases.

Women lose 3-8% of muscle mass after 30. So, if one is not careful, it is easy to put on unwanted pounds and fat. So, take preventive steps to keep this from happening. Metabolism is the biochemical way your body breaks down food and converts it to energy.

Aerobic Cardio Exercise

You probably don’t want to hear it, but cardio exercise is essential for boosting metabolism. Exercising is like starting your car. You burn energy and, as a result, burn fat. One of the best benefits of exercise is that you continue to burn energy or calories for a while after your workout.

Remember this, the more you move your body, the more fuel or calories your burn. The more energy you burn, the more muscle you build. The more muscle you make, the less fat is stored in the body.

Strength Training

Strength training is essential because it builds muscle. The more muscle power you build, the less fat you will have. The mistake some make is only doing cardio or only doing strength training. It would be best to do both to boost your metabolism and lose weight. 

Try strength training using free weights or your body weight to exercise. Examples of weight-bearing exercises include pushups, pullups, planks, squats, and lunges.

Drink More Water

Most people drink less than the body’s daily requirement for water. Water helps the body to burn calories. So, instead of grabbing that warm or cold beverage, pick up a water bottle and drink that instead. Drinking water can increase your metabolism by 10 to 30 percent.

Dehydration slows metabolism and causes the body to conserve energy. Instead of burning fat, you hold on to and store it. But, staying hydrated and drinking water do the opposite. The more you drink water, the less you crave sugary, unhealthy drinks, and the more you increase your metabolism.

Increase Protein

  • Protein builds muscle
  • Protein increases a gut hormone that makes you feel full and satisfied.
  • Protein decreases muscle weakness from aging
  • Protein gives you energy

Protein burns calories. Protein requires more calories to digest. Proteins also make you feel satisfied for more extended periods, decreasing the urge to eat things that are not healthy. Healthy protein includes beans, nuts, seeds, tofu, and whole-grain foods.

Increase Whole Grains

Tufts University states that those who eat whole grains instead of refined foods burn an extra 100 calories per day! Fiber also takes up more space and has bulk. Whole grains can decrease your feelings of hunger. Entire grains include rice, wheat, barley, oats, buckwheat, bulger, Millett, whole grain bread, crackers, popcorn, and Quinoa.

Increase Fruits and Vegetables

For starters, fruits and vegetables are low in calories. Once you eat fruits and veggies, the body uses this food as fuel to burn, whereas sugary refined foods store in the body as fat. Fruits and veggies contain vitamin C, vitamin B, and Calcium. So, replace foods such as sweets, snacks,  white bread, and crackers with these healthier choices.

Get Adequate Sleep

Get Some Sleep

Many negative things impact the body when you don’t get enough sleep. It’s somewhat of a domino effect. You wake up late, skip breakfast because you’re running late, and eat unhealthy options at lunch because you need something to satisfy your hunger because you skipped breakfast.

You’re too tired to cook when you get home and choose an unhealthy option. Then, you snack late at night because you haven’t eaten well all day. Oh yeah,  forget about working out. You’re exhausted. Sound familiar?

Sleep is a restoration process for the body. Web MD says:

  1. Too little sleep triggers a cortisol spike. This stress hormone signals your body to conserve energy to fuel your waking hours.
  2. Translation: You’re more apt to hang on to fat.
  3. Researchers found that when dieters cut back on sleep for 14 days, the amount of weight they lost from fat dropped by 55%, even though their calories stayed equal. They felt hungrier and less satisfied after meals, depleting their energy.

Eat Regularly (Don’t Skip Meals)

Food is fuel to the body. Our bodies cannot function properly without eating. Skipping meals has the opposite effect of what home people realize. Not eating regular meals causes you to conserve and hold on to fat. It’s the body’s way of preserving itself from starvation. Skipping meals does not do you any favors, but eating regular, well-balanced meals helps increase metabolism.

Eat Breakfast

If you are interested in boosting your metabolism but skipping breakfast, you are fighting a losing battle. Depriving your body of the fuel or energy it needs to burn fat is like driving a car without power. You will get nowhere. Breakfast jumpstarts your metabolism for the day. Breakfast burns more calories. Not eating breakfast slows metabolism down, and you are teaching your body to hold on to fat. Eat! Enough said.

Decrease Stress

Stress causes some to lose weight and causes others to gain. Some people who may lose weight while stressed also deal with stress by eating.   What do most people eat for comfort foods? You got it, junk food. But, even if you aren’t eating junk foods but more foods over time, your body will put on pounds. Sleep increases your metabolism.

Decrease Sugar and added Sugar in Diet

Sugar is full of empty calories, so there is little or no nutritional value. If you are in the habit of adding Sugar to a lot of your food, stop this now. Secondly, these keep you craving for more. After all, they don’t fill you up because they’re lacking in fiber. So, put the breaks on things such as desserts, candy, lemonade, sports drinks, fast foods,

Eat Whole Foods

Earlier, we mentioned eating whole grains. Now let’s talk about eating whole foods. Eliminate refined foods and eat whole foods. Examples of whole foods include beans, lentils, vegetables, fruit, grains, nuts, and seeds,

 

 

Get Your Thyroid Levels Checked

The thyroid has hormones called T3 and T4 that help regulate the body’s metabolism. If the hormone level is too low, it can cause you to gain weight; if it is too high, you can lose weight rapidly. Thyroid hormone influences metabolism and body temperature and helps to regulate your appetite. If you are trying to lose weight, the thyroid level may be the key to increasing your metabolism after 40.

Watch What you Say: The Blame Game

Stop blaming weight gain on your slow metabolism, DNA, thick build, etc. In other words, stop blaming your weight on people, places, things, and situations. Blame puts the responsibility for your problem on someone else. 

When you take responsibility, it is more about how your mental state affects your metabolism and weight. You are responsible for what happens to you. Turn your gaze from the distractions to what you need to do for yourself.

Get Up Hourly and Walk Around

If you are in the office or at home, get up hourly and walk instead of sitting all day. Go down the hall and come back, go downstairs, come back, go to the mailbox, and come back. Keep your body moving to boost your metabolism.

Stop Depending on Supplements to do Everything

We live in a society of quick fixes. We want everything fast. Fast food, fast weight loss, fast everything, and if there is a corner to cut to get where we want to go, we will cut corners. If you want to increase metabolism, don’t look for quick fixes.

Supplements cannot exercise for you nor magically produce all the nutrients you need in a day in one capsule or pill. Put in the work you need to live a healthier lifestyle. Invest in your health! Yes, you can increase your metabolism after 40.

Conclusion

We spend money on cars, homes, massages, manicures, pedicures, entertainment, and clothing. Isn’t it about time we spend money on our health? 

Money and time invested in health will never go to waste. Decide to put your health at the top of your priority list and remove it from the bottom.

Another blog post that may be helpful to you is “Meal Prep and Weight Loss.”  

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Increase Metabolism after 40

Meal Prep and Weight Loss

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Are women who prepare meals in advance healthier? 

Are women who prepare meals in advance healthier than those who don’t? This is an important question, and I can say yes from experience. When I don’t do meal prep and weight loss planning at the beginning of the week, I come home tired and exhausted and tend to eat whatever I can grab from the refrigerator, which is usually a sandwich and maybe a snack.

If something salty is nearby, like chips, I may grab that, along with some water. Next, I may drink a fruit smoothie previously purchased from the store but has a considerable amount of sugar to drink before bedtime. Fresh fruit would be better because there is not as much concentrated sugar.

However, when I prepare basic food at the beginning of the week, I tend to eat healthier. So, to have a healthy lifestyle, I must plan. This way, I can portion out my meals for the rest of the week, pick them up and go. You know the old saying, “Fail to plan, then plan to fail?” I think that applies in this situation. If this is an area that you are struggling with, I have some tips that may be helpful to you.

A Few Ideas

First, plan what you will eat for the week in advance. I started doing meal prep on Sunday. Sometimes I cook a few meals and portion them out in containers to take to work for the week, or I prepare veggies for soups and stews by cutting them and then bagging and storing them until needed. If I am going to steam them later in the week, I chop them and put them in bags in the refrigerator. Then, when I am ready, I add sauce, seasonings, or whatever I need to dress up and prepare the meal.

Meal Prep  and Weight Loss Containers

I utilize meal prep containers and put food in containers for lunch for the week. Check out these meal prep containers.

Potatoes and veggies can be roasted and saved until needed. They can then be added to stews, soups, wraps, or veggie bowls.

The Versatility of Beans

A large pot of beans can be used one day for chili, another day for burritos, added to rice or Quinoa, or added to soups and salads. If you are creative, you don’t have to spend hours in the kitchen trying to figure out what to make. The beans become the base for the week of other meals. I could go on and on with additional suggestions for beans. Did I mention that you can make bean dip, bean spread, and beans in sweets?

Lentils are the quickest and easiest bean to make if you have time constraints. They are full of protein and fiber and can be used as they are or with rice. I like them in Mexican soup, lentil and spinach soup, lentil tomato and spinach soup, or whatever combination you like. Canned beans with low sodium are another option for quick meals. Curried Lentils are also quite tasty!

Breakfast, the most Important Meal of the Day

I prepare 3 or 4 days’ worth of smoothies for breakfast, pour them into cups, and freeze them. In the morning, I take it out, let it start thawing, and it is ready to eat before I leave or when I get to work. My other option for smoothies is to freeze the fruit for individual smoothies in baggies, and in the morning, blend the fruit and go. This way, I have a variety for the week.

Another breakfast or dinner favorite is scrambled tofu with onion, garlic, peppers, mushrooms if I have them, and spinach or Kale. It’s an excellent way to get extra veggies in my diet. I sometimes also add spinach or Kale to my smoothies.

I make a batch of my healthy whole wheat waffle recipe and freeze them. The formula is easy, and waffles cook quickly. I like the waffle makers that make four waffles at a time. This waffle maker makes waffles on one side and pancakes on the other. I love it because it reminds me of the one my mother used when I was younger.

Invest in a rice cooker or use instant brown rice. I only use brown rice because it has more nutrients than white rice. I do believe it is the healthier option.   I prefer Basmati or Jasmine rice because it is flavorful and has a pleasant aroma.   Depending on where you shop, it may be harder to find in some stores. Rice cookers allow you to put the ingredients in the device and return when it’s ready.

A Few Secrets

One nutritious grain that I discovered a few years ago is Quinoa. This is an easy-to-cook grain that is loaded with protein. I will write a whole blog post about it in the future. It is so versatile and can be cooked in a variety of ways. This is an excellent grain for meal prep.

I keep a bag of Spinach and Kale at almost all times. I use spinach in salads, spinach or Kale on my sandwiches instead of lettuce; I put them in smoothies and scrambled tofu. I don’t eat eggs, but if you do, try adding them to your scrambled eggs.

Please keep it simple. I like the convenience, but I also want my food to be tasty and healthy. Many think that to eat healthily, one has to sacrifice taste, but that is not true.

I don’t like long hours in the kitchen.   On meal prep day, I do what is easy. You don’t have to make your entire meals for the week up front, but there needs to be enough preparation, so you don’t feel like you are working a second job when you get off work.

If you take a little time each week for meal prep and weight loss, you will find that some of your bad eating habits will change. You will be more conscious of what you are putting into your body and feel better about yourself for better care of your body. Try it out next week and comment below, letting me know how things worked. Also, check out 16 Diet and Fitness Tips for Women!

Emotional Life Support: Emotions Buried Alive

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When was the last time you visited the doctor to get a physical?  Do you remember?  When was the last time you went to see the dentist?  Is it in your records?  When was the last time you went to get your eyes checked?  Was it within the previous 12 months?

Now, when was the last time I got your hair done?  When was the last time you got a manicure or pedicure?  When was the last time you got your oil changed?  You probably have a sticker on the window of your car with that date.

Emotional Life Support

Alright, let’s move on.  When was the last time you got an emotional check-up?  Yes, that’s right.  When was the last time you read an inspirational self-help book, joined a support group, or went to see a counselor or therapist?  I know this post doesn’t apply to you.  It only applies to others because you’re perfectly fine.

Only people who have significant problems in life seek emotional help, but you’re okay, right?  Just pause for a second, and let’s talk.  Some women eat healthily, exercise, get plenty of rest, and are physically fit and attractive on the outside, but they’re on emotional life support.

Childhood and Adult Trauma

Many women have experienced years of emotional trauma during their childhood or adulthood.   They may suffer due to unforgiveness, broken relationships, abuse, and grief that they have carried for years.

They spend considerable time fixing up the outside while neglecting the inside.  Many live in a house with plenty of curb appeal, but they’re falling apart on the inside.  

Women go year after year, blocking the deep emotional pains of the past.  They bury the emotions deep, blocking the memories further and further out of their minds thinking that they are gone forever, but they’re not.

The negative emotional feelings get suppressed, carefully hidden away while slipping out here and there through physical symptoms such as depression, lack of sleep, bad habits, and addictions.

These are not the habits like alcoholism but the good ones (so they think) of working hard (workaholism), extreme exercise, computer, phone, and Christian work addiction.

They pride themselves on the joy of knowing they are not like alcoholics or drug addicts.   But these hidden emotions sometimes surface in volcanic eruptions of anger, rage, depression, and mental or emotional health problems.

It has reached the point where many adults who function in day-to-day life have matured chronologically and physically but not emotionally or spiritually.

 Spiritual Maturity

You cannot be spiritually mature and emotionally unhealthy.  Many spiritual people are merely adult children or teenagers.  When many ignore emotional problems, thinking they cannot interfere with their lives.  But when you grow up with or experience any form of trauma or abuse, you adapt to it, and it becomes routine.

You get used to it, and it feels like home.  If you are a child, when it happens, you begin to look for what was familiar in childhood in your adult relationships.  Your responsibility now is to get help.  The past is not your responsibility, but you are entirely responsible for the present.

Where to Find Help

Where can you go to get help?  What do you do with all the emotional baggage you are carrying?   For many women who don’t have insurance or an excellent behavioral health plan, there seem to be limited options left for where to get help.  Here are some resources for coping with emotional baggage.   Here is support for those who may have limited options for paid counseling:

Journal

I started writing.  If you are not in tune with your feelings, you may get some journal prompts.  I bought workbooks and worked through them.  Writing is a free therapy session.  Instead of holding in your feelings, jot them down.

Buy a journal or spiral-bound notebook and start writing in it.  Don’t hold back; express all of your hurts, pain, and feelings.  Do this often.  Some make this a daily routine.

If you are afraid someone will find your book, try writing in an online journal such as penzu.com.  There are also accessible online journals you can try.  Penzu is a program I used.  There is a free version, and there are two upgraded versions you have to pay to use.   I used the free option.

Pastoral Counseling 

Some pastors will counsel without charge, and some will refer you to another resource.  Generally, you will have to pay a fee if they refer you to someone else.  If your Pastor has partnered with a counseling group, they may offer discount sessions.  Sometimes you need to get things out, and as you start processing stuff with your Pastor, you may begin figuring things out for yourself.  Finding a safe place to unload is helpful.  As you start using other resources and counsel, you will see that you will begin healing faster because you are not dependent on just one source.

Therapy

Some counselors offer sliding scale payments based on how much money you make.  Whatever the case may be, if you need it, get it.   It may be a licensed counselor, family therapist, Psychologist, or Psychiatrist, but get help.  Just know that not everyone offers a sliding scale.

Join a 12-Step Groups

I highly recommend 12 Step groups.  I also encourage you to join and participate in a “Step Study.” In these groups, you will have an intense study of the 12 steps and accountability as you go through them.

Sober Nation –This site has a list of 12-step programs.  This website is an excellent resource.

Wikipedia–Wikipedia has a list that includes other programs patterned after the 12 steps.

Celebrate Recovery–CR is a Christian-based 12-step program.  Check their website for a location near you.

S-anon–S-anon is a 12-step program for those with a family member (often a spouse) who has a sex addiction.  Unfortunately, this has become an epidemic due to the ease of accessing pornography online.  It sweeps across all social and economic groups, cultures, and religions.  If you have a spouse or loved one suffering from an addiction, find help here.  Go to the “Newcomers” tab and find available groups.  There are also online groups.

Listening to Music

Music is terrific therapy.  I listen to some songs over and over for weeks or months at a time.  Why?  Music gets me through challenging times in my life.  It ministers to me.

Morning Quiet Time

Quiet time may mean different things for different people depending on your beliefs, but it’s morning devotion time in prayer and Bible study for me.

Exercise

Exercise is a good treatment for pent-up emotions.  It’s free, and you don’t need a membership fee.   Physical activity helps you take a load off, literally.

Community Support Groups

You can find these groups by researching “support groups” in your city on the internet.  You can go to GriefShare and find churches nearby that offer grief classes if you are grieving.

Develop a new Hobby

Quiet time can be great therapy.  I learned to paint.  I never believed I could paint, but I thought the idea of painting was fascinating.  I started watching painting tutorials on YouTube and now have some beautiful pictures.  It is very relaxing and therapeutic, and I feel accomplished when I finish a piece.

I also sometimes like to tinker around with fixing things around the house.  Some things you must leave the experts, but I have completed some small projects myself after looking at a tutorial on YouTube.

Make Yourself A Promise

It is never too late to start the healing process; the tragedy is never beginning.  Emotional baggage takes a toll on the body and mental state.  Make yourself a promise that the cycle of dysfunction, addiction, anger, depression, and unforgiveness will end with you.  From this day forward, you can begin again.

I want to share a song my son wrote in high school.  I think it would be fitting to end this post with it.

 “It’s OK to Hurt

7 Ways to Relieve Stress

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Professional Massage

Just one year ago, I had my first massage at a spa and discovered one of the 7 ways to relieve stress.  I dealt with stress in all areas and decided to treat myself for my birthday. My muscles were tense around my shoulder and neck. I decided to do a full hour of deep tissue massage. It was an excellent way to relieve stress.

There was one particular benefit that I noticed right away. It relaxed the muscles that were firm, rigid, and painful. Once again, this year, I treated myself on my birthday. Some people get a massage every three months, and others more often.

Benefits of Massage

Some other significant benefits include improvement in circulation, blood pressure control, and stress management. It is also relaxing because the pressure on the muscles feels excellent.

The human touch always comes with a benefit, and nothing can entirely replace that. However, if you’re like me,  you often can’t get a massage due to time constraints or scheduling. Many people now try to find things to do at home that will be calming after a stressful day and help them unwind.

There are even massage chairs in the middle of many malls where people put money in and then sit and massage. Some companies now also offer chairs or other equipment for employees. Here are a few options to try at home until you can set aside time to pamper yourself.

7 Ways to Relieve Stress

1. This soft pillow massager targets the back, shoulder, and neck—the areas where many feel the tension. Try this soothing pillow massage designed primarily for these areas if you want quick relief.

2. Massage Seat Cushion

Massage Seat Cushion

The massage seat cushion relieves the tension in the entire back. This may be best for you if your stress is in these areas. The other major plus about this cushion is that it is also heated.

3. Electronic Pulse Massager Tens Unit – The tens unit is helpful if you have pain or weak muscles. A couple of years ago, I injured my knee at work and later fell on it, and I was in constant pain daily for almost a year. I used a unit similar to this in the muscle areas around the knee. Use it for pain and muscle tension.    4. Massage Chairs – A massage chair is another way to relax. These chairs are like those you may see in a mall, but many people are starting to purchase them for their homes.

7. Dr. Teal’s Lavender Foaming Bath –  is a product I use to relax.- One of my all-time favorite de-stressors is a warm bath. Bathing is a promising therapy for achy bones, muscles, and feet. It helps you unwind. There is nothing quite like a hot relaxing bubble bath. I can rest easy and have a good night’s sleep afterward. The Epson Salts in Lavender scent is an item I regularly use. It has a soothing fragrance. If lavender is not your thing, you can choose many other scents.

These are just seven ways to relieve stress.  There are many more. Stress relief is part of maintaining a healthy lifestyle.  Try some of these suggestions today.

 

                                                            
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