The Woman’s Ultimate Guide to Increase Metabolism after 40

Increasing 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 greater the muscle 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.

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 builds muscle and 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 it’s too late, and end up eating 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 foods. 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 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. 

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 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 over 40


16 Diet and Fitness Health Tips for Women

Gas is to Cars as Food is to the Body

What you eat has a lot to do with how healthy you will be. Just as what kind of gas you put in your car affects how it will run, what we put into our bodies and minds affect how our bodies and minds work. Exercise alone will not make you healthy. Here are 16 diet and fitness health tips for women.

Training without proper nutrition is really not optimum health at all. A proper diet is not just about what you eat, but how and when you eat. The types of food you put in your body can make the difference between a long life or a short life.

If you are far from the ideal, why not incorporate a few life changes at a time. If you make systematic changes during the year, you can transform your whole diet a little at a time. Maybe you are at a loss of where to start.   Here are some suggestions:

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1. Start Drinking Water

Try adding just one more cup per day than you currently drink and increase your amount in increments. You decide if it will be weekly, bi-weekly, etc.

 

2. Add Fruit To Your Diet

Increase your fruit intake one serving at a time until you are eating 3-4 servings per day.  Try Dr. Smoothie crushed fruit.  It comes in many flavors. 

3. Eat One Raw Salad Per Day

 I knew a family that served a salad every day with dinner.  This is a good way to increase raw vegetables in your diet.  Incorporate more raw veggies daily.

4. Don't Skip Breakfast

Breakfast is your most important meal of the day, don’t skip it.  When I skip a meal, I am attracted to junk foods and will most likely eat them because they are quick and easy.  When I leave home in the morning satisfied, I can wait until lunch to eat again.

5. Plan Your Meals For The Week

Cut up some raw vegetables and put them in an airtight container to be ready for a quick salad.  Buy frozen vegetables that you can put in a quick vegetable soup or stew.

Roast some potatoes and put them in the refrigerator to warm them later that week.  Use your crockpot and prepare a healthy meal.

However, if you know you will not get the recommended amounts of vegetables per day, why not consider  Amazing Grass, Green Superfood?   This superfood should not replace your fruits and vegetables but can supplement your diet.  One suggestion would be to add it to your smoothies.

6. Include orange, yellow, red, green or purple veggies daily

Make your meals colorful.

7. Choose Whole Grain Bread Instead of White Bread

Whole grain is a healthier option because the nutrients have not been removed.

8. Decrease Your Consumption of Meat

Reduce your intake of meat, especially red meat.  Increase your servings of beans and other protein sources such as Quinoa.

9. Choose vegetable or whole grain pasta

Whole grain or veggie pasta has more nutrients.

10. Eliminate Sodas From Diet

There is nothing healthy about sodas.  There are no essential nutrients in them.

11. Choose 100% Fruit Juice

Fruit juice is a better option than soda, and fresh fruit is better than fruit juice.  Remember there is still a higher content of the natural sugar in the juice.  If you are diabetic this is especially important to remember.

12. Try Almond or Soy Milk Instead of animal milk

Almond milk is a healthy alternative to animal-based milk.  You may also like Soy Milk.

13. eat more nuts seeds and grains

Whole grain bread, crackers muffins, and just the natural seeds and nuts themselves are healthy options.

14. Eat healthy Fats in Moderation

We need a certain amount of fat in our diets to be healthy, however, too much healthy fat can increase cholesterol in your body.  The key is to keep everything in balance.

15. Use Healthy Sugar Substitutes

Instead of refined sugar, try dried fruit, raw cane sugarAgave Nectarcoconut sugar, or similar products.

16. Buy a Good Blender

If you want to have healthy smoothies, soups, spreads, meals, or any other healthy dishes in your diet, I would recommend the Vitamix Blender.

If you can practice or start incorporating these 16 diet and fitness health tips for women into your lifestyle.  You will be well on your way to a much healthier you!

5 Gluten-Free Ways to Survive the Summer

5 Gluten-Free Ways to Survive the Summer

Abdominal Pain

It was spring 2016, when I woke up at four in the morning, with incredible pain in my abdomen. I tossed and turned a little bit, thinking it was just another crazy dream. About an hour later, as it was progressively getting worse, I slid out of my bunk bed and tried to stand up. Once my feet hit the ground, I doubled over: my upper right quadrant throbbing, as though it was being stabbed. 

Hobbling over to my bathroom, I studied myself in the mirror for a moment and was horrified to see a pale complexion decorated with beads of sweat. Closing, then sitting on the toilet seat, I mentally reviewed all the possibilities that could have contributed to this searing pain.

What’s wrong with me?

Food poisoning? I didn’t have any dinner. PMS? I just had my cycle. Gas? From what? Pulled muscle? Maybe.  I grabbed a foam roller and applied the area of pain to it, and nearly screamed at the contact. Nope, it definitely was not that.

Getting back in bed, I reasoned time would pass, and I would get up for class. Shortly after, I came to the conclusion that I would not make it in this condition. Doubled over, I once more got out of bed and crawled to my parents’ room. Panicking, my mother prescribed some ibuprofen and the pain soon subsided.

Gallbladder Attack

What I soon found out was that what I’d experienced was the first of many gallbladder attacks. So, in an attempt to ensure it would never happen again, I began to monitor my diet carefully. Fat? No, it makes me sick. Dairy? No, it makes me sick. Soy? Nope, it makes me sick. Wheat/Gluten? Nope, it makes me sick. Rice? Same as others. Corn? Not.

For a while, it worked. I dropped weight at a rapid pace, and I stopped feeling pain, both of which I didn’t mind. But I couldn’t live like that forever. So, a week after my birthday, my gallbladder was removed.

The doctor told my mother he’d never seen a gallbladder that inflamed. I felt better, but I was still afraid of food. I was terrified, actually. What scared me, even more, was that I was putting weight back on. So as soon as I got the okay from the doctor, I immediately resumed working out to try and combat it

Recovery

I was eating properly by the end of the year, and incorporated many things back into my diet, except for dairy and gluten/wheat. I had more energy, and my drive was coming back, but nobody in my family had severe food allergies like me.

Family Reunions were full of foods packed with gluten, dairy, and an abundance of fat: everything I couldn’t have. Potlucks I began to realize, were chock full of the favorites I couldn’t consume, so I just avoided them. I would find an empty room and sit there and fast while my family would get food and socialize.

Traveling

Traveling became a nightmare. Restaurants hardly have accommodations for vegans, let alone people with a gluten/wheat allergy. Professional dinners and banquets seldom have options for people with dietary restrictions; on top of that, I was rarely happy. Food is culture, in itself a love language. Food is friends, and it is socialization; activities are centered around food.

To reject the gesture is to deny the person. Individuals have picked on and mocked my lifestyle as though I choose this out of fun, or to lose weight when that could not be further from the truth. Every summer, life gets one thousand times more frustrating, and although it has only been twenty-two months since I have adopted this lifestyle, here are five tips/ways to survive this summer, not only gluten-free but also vegan.

Meal Prep

Meal prepping has been such a lifesaver.  So what? Options may be low, but because it is mostly from scratch, taking twenty minutes to an hour to plan and prepare meals for the week saves so much extra time during the week. For example, Bob’s Red Mill has gluten-free instant oats that can be prepared in literally three minutes. Buying about five of them for the work week eliminates the worry of what to eat when rushing out the door.

Not interesting enough? Add dates, nuts, berries, and/or cinnamon to spice it up. Find Out What You Can Eat At an event? Don’t completely abandon the refreshments table, or dodge the dinner. Walk down the line, do they have any options for people with food allergies?

If not, is the salad, okay? What can be added to the salad that will be satiating? Ask the caterers or waiters questions about the food if need be. Never be embarrassed to inquire about the preparation of food, you might find out there is something that’s okay.

Don’t Be Afraid of Trying Alternatives

Love cake but haven’t had it in ages? Go to the store and find a box of cake mix, or a prepared one. It just might suit your fancy (or it could be grotesque). Either way, you are one step closer to being reunited with a childhood favorite. These days, there are gluten-free versions of practically everything. Cookies, crackers, bread, cheesecake, French toast, waffles, pancakes, muffins, burritos, etc. Everything.

Discover and Enjoy Activities that aren’t centered around food

Everything does not have to be about food. My sister and I used to love cooking together, but after I stopped eating gluten, that quickly flew out the window. Instead, we started working out together. It is possible to spend quality time with family and friends without fast food being the center.

Educate Others

Shopping for clothes/shoes, or going to a concert, for example, are great ways of hanging out without awkward moments, or not being able to find “safe” foods. Educate Your Family and Friends Have an honest conversation with your loved ones.

Let them know about your allergies and the reactions you could get. Once they understand that you are not blatantly rejecting them, they will more than likely be supportive of you and the lifestyle. Give them recipes, or offer to bring side dishes to events. Just because you may be the only person with those problems, does not mean you will automatically be the outcast.

My Life Today

So I got my life back. I am now the healthiest I have ever been, the strongest, and have gained a new level of maturity. In no way have I learned everything there is to know and learn, but I have come a long way. I eat only when I am hungry and have prepared dishes for my family that was vegan and gluten-free.

Traveling has gotten better. I found a pizza place that has gluten-free options. My family knows what to look for when shopping and the dos and don’ts of food preparation. Yes, food is still a love language, culture, and how we socialize, but it is not emotional for me anymore. I eat to live, not live to eat.

j. grey is a Tumblr Influencer based out of Atlanta, GA.  She enjoys learning American Sign Language, reading, traveling and discovering new foods and recipes that are gluten-free.  As a teenager, she aspires to become a bestselling author.  You can find her on Tumblr @jgreyblog.                                                                                      

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For more information on please check out the National Celiac Association at https://nationalceliac.org.  They assist individuals with gluten sensitivities and celiac disease. 

Meal Prep and Weight Loss

Are women who prepare meals in advance healthier?

Are women who prepare meals in advance healthier than those who don’t?  I can speak from experience and say yes.  When I don’t cook at the beginning of the week, I come home tired and exhausted and tend to eat whatever I can grab from the refrigerator, 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 I purchased from the store with a considerable amount of sugar before bedtime.  Fresh fruit would be better because there is not as much concentrated sugar.

Prepare Early

However, when I prepare essential 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 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 it up and prepare the meal.

 

Meal Prep Containers Meal Prep Containers

I utilize meal prep containers and store my lunch for the week.  Check out these meal prep containers.

You can easily roast potatoes and veggies and save them until needed.  Later, add them to stews or soups, wraps, or veggie bowls.

The Versatility of Beans

Try using a large pot of beans 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 this protein.  Did I mention that you can make bean dip, bean spread, and beans in sweets?

Lentils are the quickest and easiest legume 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 wish to use.  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.  I take it out in the morning, 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.

Breakfast Favorites

Another breakfast or dinner favorite is scrambled tofu with onion, garlic, peppers, and 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 my healthy whole wheat waffle recipe and freeze them.  The preparation is quick, and the waffles cook quickly.  I prefer the brands 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 a child.

Invest in a rice cooker

Rice cookers are perfect for brown rice, with more nutrients than white rice.  Brown rice is a healthier option.  I prefer Basmati or jasmine rice because of its flavorful and 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 grain is not hard to cook.  It comes packed with protein.  I will write a whole blog post about it in the future.  It is so versatile, and you can cook it in various ways.  It is an excellent grain for meal prep.

I keep a bag of fresh Spinach and Kale at almost all times.  At times, I use spinach in salads.  When I eat sandwiches, I use spinach or kale instead of lettuce.  They are also tasty in smoothies and scrambled tofu.

Don’t Make it Complicated.

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

Spending long hours in the kitchen is not an option for me.  On meal prep day, I do what is easy.  You don’t have to make all your weekly meals upfront, but there needs to be enough preparation so you don’t feel like working a second job when you come home.

The Rewards of Preparation

If you take a little time each week for meal prep, 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 on how things worked out.

 

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