Ways to Increase Metabolism after 35
Working out and staying in good health at any age concept with happy mature woman drinking from a bottle of water after an exercise, isolated on white background with a clipping path
1:Increase the protein in your diet
To build lean muscle mass, you need to eat more protein.
Protein has also been shown to increase metabolism, reduce appetite, and enhance weight loss.
So, eat 20-30 grams of protein in every meal. This is the equivalent of 3 eggs or 1 cup of lentils.
If you struggle with hunger, eating animal and plant-based protein can fix that problem.
Research shows that a high-protein diet reduces levels of the hunger hormone, ghrelin while increasing levels of satiety hormones.
Even better, this study found that a high-protein diet can increase your metabolism and increase your calorie expenditure by up to 100 calories.
- Drink black coffee
Black coffee is a great zero-calorie source of energy. And it can enhance your weight loss if you don’t add sugar or cream to it.
Studies show that people who take caffeinated coffee increase their metabolic rate by 16%.
You may also want to drink coffee before workouts. It boosts workout performance, which in turn, helps burn more calories.
- Eat spicy meals
Did you know that adding spices to your meals can temporarily boost your metabolism?
The component found in chillis, capsaicin, can boost your metabolism by 23%.
Studies show that capsaicin reduces the development of fat cells.
Be sure to sprinkle your meals with some pepper flakes.
In addition to spices, add these fat burning foods to your diet.
- Drink Ice-Cold Water
Drinking cold water after eating a spicy meal won’t just reduce the heat, it will boost your metabolism.
In one study, researchers tracked the energy expenditure of healthy men and women after drinking half a liter (17 o.z) of water. They found that their metabolism increased by 30 percent for up to 40 minutes after drinking the water.
Therefore, drinking water throughout the day can keep your metabolism elevated.
Why cold water? When you drink ice-cold water, your body burns calories when warming itself up.
- Add strength training to your workout routine
You need to counteract muscle loss in order to increase metabolism after 40.
What better way to do that than strength training.
In fact, with a good strength training routine, you can increase muscle mass after 40.
A good routine targets all muscle groups, like the focus fitness full body workout.
I may also note that it’s important to target the big muscle groups.
This helps increase muscle mass fast.
The big muscle groups include the legs, butt, back, chest, and arm muscles.
- Lower your alcohol intake
One glass of wine never hurt anybody.
In fact, drinking one glass of wine after dinner can improve your health since wine contains strong antioxidant properties.
But you shouldn’t have more than one glass of wine.
Avoid alcoholic drinks like cocktails as they reduce your ability to burn fat.
If you don’t want to quit alcohol, use these strategies to lose weight while drinking alcohol.