Keeping your metabolism fast and losing weight can feel like an impossible task when you reach middle age. There are many changes that come with age that could make it difficult to slim down and maintain a fast metabolism, including changes to your hormones and to your lifestyle. Luckily, there are things you can do to give your metabolism a boost every morning and set yourself up for a successful day on your weight loss journey.

To discover a few of the best morning habits for a faster metabolism over 40, we spoke to health expert Mary Sabat, nutritionist and personal trainer. She told us that working exercise, a balanced breakfast, and a bit of stress management into your morning routine is a fantastic idea. Read on to learn about the metabolism-boosting benefits of each of these habits.

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woman strength training at gym


1. Exercise

It’s no secret that regular exercise is one of the key components of weight loss. As it turns out, it’s also one of the best things you can do for your metabolism, especially when you make a daily workout part of your morning routine. Sabat tells us that combining cardio (like walking, jogging, or cycling) and strength training is a good way to go. She recommends strength training 2-3 times per week.

“Exercise helps increase lean muscle mass, which burns more calories even at rest,” she says. “It also boosts the post-workout calorie burn and improves insulin sensitivity, aiding in better glucose metabolism.”

This is especially helpful for people over 40 because, as she notes, “muscle mass tends to decrease with age, leading to a lower metabolic rate.” Luckily, “regular exercise helps counteract muscle loss, maintain a healthier weight, and improve overall metabolic function.” Perfect!

oatmeal topped with chia seeds, blueberries, bananas


2. Eat a balanced, high-protein breakfast

Ample nutrition is crucial for your metabolism and for weight loss. Sabat stresses the importance of consuming “a well-rounded diet with a mix of lean proteins, whole grains, healthy fats, and plenty of fruits and vegetables,” especially over 40.

Protein-rich foods require more energy for digestion and promote satiety, while whole foods support steady blood sugar levels, preventing energy crashes that could slow metabolism,” she says.

Additionally, eating sufficient amounts of protein is another important part of supporting muscle maintenance and repair as you age.

woman meditating at home


3. Manage stress

Don’t neglect your mental health! Stress can do some serious damage to your body; it could even make it difficult to lose weight. “Chronic stress can lead to hormonal imbalances (e.g., increased cortisol) that can slow down metabolism and promote weight gain,” Sabat says. “Managing stress becomes increasingly important as the body’s stress response may become less efficient with age.

For this reason, she recommends working stress management techniques into your daily routine whenever possible. “Practice stress-reduction techniques such as meditation, deep breathing, yoga, or hobbies you enjoy,” she suggests.

There are many of options, including calming breathing exercises that take just a few moments.

woman standing on scale


The bottom line

Ultimately, many factors can impact your metabolism and your ability to lose weight. The best thing to do if you want to crush your weight loss goals is to speak to a health expert to come up with a personalized plan for you and your body. However, starting your morning off on the right foot with these healthy habits can definitely do wonders along the way.

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