Do you find yourself feeling tired all of the time? Maybe you’re also struggling to lose weight or constantly crave sweets and fatty foods (the struggle is real!) If this sounds like you, your metabolism might be to blame! Metabolic activity converts the food we eat into energy—we need this for our body to function properly (and it’s an essential function that keeps our body alive!).

A slowed metabolism can affect us at any age, but especially as we age. Don’t let this discourage you! Have you thought to yourself, how can I boost my metabolism after 40? Luckily, there are various ways to help you maintain a healthy weight and promote optimal health and well-being.

There are some metabolic factors we can’t control (like genetics), but the good news is there are factors you CAN control! Learn how to jump-start your metabolism with these key tips for a metabolically healthy diet and lifestyle.

Drink More Water

We hear it ALL the time: Drink. More. Water. When you wake up each morning, the first thing you should do is drink a glass of water (quick tip: room temperature water is easier to drink if you’re on the go!). This helps kick-start your daily metabolism—yes, it’s that simple! 

If you’re not a huge fan of drinking plain water, add some lemon, lime, or raspberries to infuse it naturally. Determine your daily water intake by dividing your weight by two and then using that number for ounces (if you weigh 180 lbs, that would be 90 ounces per day). Upping your water intake helps to promote weight loss, so grab your water bottle and start sipping!

Get Enough Sleep 

I know many of us are guilty of not getting enough sleep—we’re too busy scrolling through social media at night or binge-watching the hottest shows on Netflix! Sometimes, it feels like there aren’t enough hours in the day to get everything done, unwind, and sleep. But prioritizing sleep is essential! 

Aim for seven to nine hours of sleep each night, which will help boost metabolic activity (and benefit your overall health in general!). Try to get on a schedule of going to bed and waking up at the same time each day to regulate your circadian rhythm. 

Don’t Skip Meals 

Your metabolism takes a hit when you skip meals or eat irregularly (I know many of you skip breakfast, and no, coffee doesn’t count as a replacement!). When you eat, your metabolism temporarily increases for a few hours. Practice mindful nutrition to sync your diet with boosting your metabolism.

Prioritize whole foods for a metabolically healthy diet–think lean proteins, healthy fats, and fiber at EVERY meal. If you’re eating carbs, you should also pair them with protein. High-protein foods include chicken breast, salmon, eggs, Greek yogurt, and milk. You can also get your protein from plant-based sources such as lentils, tofu, edamame, quinoa, and almonds.

Practice Stress Management 

Who isn’t stressed these days? Stress management is essential! If you’re feeling stressed out, your body is affected mentally and physically. When you’re under stress, the body releases cortisol, which triggers that fight-or-flight mode and causes your metabolism to slow down. Manage the sources of stress in your life and take time to unwind throughout your day. 

Practice self-care and do something you enjoy each day. Use relaxation techniques such as breathing exercises, meditation, and yoga. Exercise is a great way to reduce stress levels in your body. So, jam out to your favorite playlist and work up a sweat!

Focus Workouts on Building Muscle 

If you think hitting the gym for hours is your answer to reaching that sweet spot of metabolic activity—think again! Refocus your workouts to maintain and build your lean muscle mass. This doesn’t have to be a super long exercise. You can use resistance bands or your body weight and still see great results!

Lifting weights counters the drop in metabolism that can occur during weight loss. Higher amounts of muscle mean a higher metabolism. The most important thing is moving your body throughout the day. This will help you increase your non-exercise activity thermogenesis (NEAT) and burn off extra calories. You can accomplish this by taking a walk, parking further away, or standing for five minutes each hour (set an alarm!).

Create a Meal Routine

As humans, we’re definitely creatures of habit, and our bodies appreciate that! Be consistent with your mealtimes, whether grabbing a mid-morning snack or sitting down for a home-cooked dinner. Aim to stay within 15 minutes of the same time each day (yes, also on the weekends!). Our bodies benefit from routine and need constant energy from food to function properly. If you’re grazing all day long without having full meals, this can negatively affect your metabolism. 

Use Mindful Nutrition for Optimal Metabolic Activity 

You feel your best when your body and mind are in sync! Understanding how to jump-start your metabolism makes all the difference in your journey to a healthier and happier you. When your metabolic activity is at its peak performance, you’ll reap the benefits through fat loss and more energy throughout the day.  

As a certified holistic health mastery and nutrition coach, I can help you look closer at your body and lifestyle to find a routine that works best for you. Upon beginning your journey, you’ll notice that I take a different approach than other fitness coaches. I strive to uncover the root cause of your issues so that you can establish a long-term fitness and nutrition plan that you can take with you for years to come. 

Whether it’s understanding why your metabolism isn’t functioning at its optimal level or pinpointing factors causing you to struggle to lose weight, I’m here to help! Follow me on Instagram to learn more about my services and to get more valuable nutrition tips for a healthy body and mind!