Anyone else in the 40-club like me? There ain’t no shame in the 40-club! In fact, I have more energy now than when I was in my 20’s and 30’s. I’m leaner and stronger than ever.
But, I know that many of you, even those that are in your late 30’s, have experienced a slow down especially when it comes to trying to lose weight or even manage your weight as it was in your 30’s.
What is metabolism exactly?
Metabolism is the millions of chemical processes that keep our bodies thriving. In more specific terms, it’s how our body converts food into energy.
Our metabolism does starts to slow down about 5% so even if you’re doing everything “by the book”, there is a natural process at play here.
Also, estrogen levels decrease causing insulin [the hormone that regulates blood sugar] levels to increase and thyroid [your body’s main metabolic rate regulator] levels to decrease. Taken together, these changes mean you’re going to be hungrier, potentially leading you to consume more calories.
Research also shows that women lose muscle mass quicker than men, which also affects weight loss. That’s because muscle burns 3 times more calories than fat cells, which means loss of muscle mass causes weight gain and an inability to shed pounds.
So, what’s a girl in her 40’s or nearly her 40’s to do especially when we know that time isn’t necessarily on our side?
Reduce your caloric intake
Ultimately, your body is not burning calories at the same rate it did in your 20’s and 30’s. Studies show that even reducing your caloric intake by 100 calories is beneficial in the long run. I typically recommend removing or reducing the starchy carbs like rice and pasta.
Increase your fibre intake
Soluble fiber is your best defense against hunger and belly fat. It fills you up fast so you eat less and stay satisfied. My favourite recommendations include lots of dark leafy greens, cruciferous vegetables such as broccoli and cauliflower, and even coconut flour/shreds. Fibre also acts as a broom to help the body remove unwanted waste in the body. It is also helpful to reduce/remove things like dairy, gluten, and refined sugars.
Add weight and resistance training to your routine
As I mentioned earlier, muscle burns 3 times more calories than fat cells, which means loss of muscle mass causes weight gain and an inability to shed pounds. The two key factors that create loss of muscle mass include a drop in testosterone levels and yo-yo dieting.
Testosterone is a steroid hormone that helps you increase lean muscle mass and bone density. Low levels of testosterone, in both men and women, can lead to a number of serious health conditions, including increased risk of depression, low sex drive, obesity, and osteoporosis.
Start lifting heavy weights and incorporating leg lifts and seated rows which are also beneficial. I personally like the Fitness Point app to help guide me through the right exercises.
Incorporate a high fat, low carb eating lifestyle
If used correctly, a high fat, low carb approach to eating will help to amp up your body and transition it into a fat burning machine. It will also help to reduce cravings and balance blood sugar which can often be a symptom of a sluggish metabolism.
Boosting metabolism in your 40’s is 100% possible. You just need a little bit of help to get there.
I have two ways that I can support you:
Schedule a weight loss breakthrough session with me. This complementary session will uncover the underlying causes of your inability to lose weight or maintain healthy weight.
In the meantime, you can also download my FREE 5 Day Metabolism Boosting Meal Plan and Recipes to get you started.
