How to Increase Metabolism After 40? (Easy & Quick Ways)


Are you looking for ways to boost your metabolism after 40? If yes, you should try these foods and easy ways to increase your metabolism after 40.

The metabolic rate slows down with age, which means that older adults burn fewer calories daily. This can result in weight gain or obesity. There are several reasons why your metabolism might slow down. Some include age-related hormonal changes and lifestyle choices (like smoking).

This can make it harder to lose or keep the weight off, even with a healthy diet and regular exercise. However, some foods can help increase your metabolism after 40.

After a short intro on metabolism, I’ll list some of the best foods for boosting your metabolic rate.

What is Metabolism?

Metabolism is the process that occurs within our bodies that allows us to convert food into energy. When we talk about metabolism, we usually talk about how our bodies use the calories or energy we need daily.

Metabolism is the process that occurs within our bodies that allows us to convert food into energy. y. Muscle burns calories even when you are not moving.

So if you have less muscle and the same calorie intake, your body will burn more calories than it requires. This means you will store the extra energy as fat, thus causing weight gain.

If you lose weight, you may notice that your metabolism slows down. This is not necessarily bad since many people experience slower metabolisms during illness.

As long as you keep exercising, your metabolism will slow down naturally. But if you want to speed it back up, there are ways to do so. Exercise is one way, but there are other options. One option is to take an herb called Hoodia Gordonii.

Body Weight Relation With Metabolism

Metabolism and weight are indeed related. Contrary to widespread assumption, however, a slow metabolism rarely contributes to excessive weight gain.

Although metabolism affects your body’s essential energy requirements, how much you consume and the physical activity you get ultimately decides your weight.

If your metabolism is “high,” both while you’re at rest and active, you’ll burn more calories.

How to lose weight?

It can feel like an impossible endeavor to lose weight, but it doesn’t have to be. You may start weight loss and move toward a healthy lifestyle by doing many easy things.

Start weight loss by avoiding sugary beverages like soda and juice. Replace them with unsweetened tea to prevent blood sugar spikes or water. Blood sugar level maintenance is also crucial for health, as blood sugar gives birth to many diseases.

Next, prioritize increasing your intake of fruits and vegetables. They are low in calories and high in fiber, as well as other minerals.

Third, ensure that you consume adequate protein, which is crucial for weight loss. Protein aids in maintaining satiety and can help in muscle growth, which increases calorie expenditure.

And finally, even just 30 minutes of moderate daily activity can significantly help weight loss.

Foods That Boost Your Metabolism After 40 (Metabolism Boosting Foods)

Consuming healthy food is essential for your metabolism. I made a list, so you know which foods will help boost your metabolism.

1. Lean protein

Protein is an essential nutrient for everyone, but it’s necessary for men over 40.


It helps build muscle mass, and the more muscle mass you have, your metabolism will be higher. Choose lean protein sources and protein-rich foods such as grilled chicken or fish, tofu, legumes, and eggs.

Even though protein is vital for maintaining a healthy weight or weight loss, it’s also essential to balance your intake with healthy fats and carbs.


2. Healthy fats

Fats get a bad rap, but the truth is that there are good fats and bad fats. The key is to focus on healthy fats, such as avocados, salmon, olive oil, nuts, and seeds. These healthy fats help to boost your fat metabolism and keep you feeling full longer.

One of the best ways to ensure you’re getting enough healthy fats in your daily diet is to use olive oil in cooking. It’s a great way to add flavor to your food and get some healthy fats into your diet.

Some dietitians also recommend using coconut oil, which helps boost metabolism.

3. Whole grains

Whole grains are complex carbohydrates, which means they take longer for your body to digest and convert into energy. This is good for boosting your metabolism because it means your body has to work harder, which results in more calories burned.

Some great options for whole grains include oats, quinoa, farro, and buckwheat. You can easily add them to your diet by incorporating them into meals or snacks throughout the day.

hot peppers to boost your metabolism after 40

4. Hot peppers

Hot peppers get their heat from a compound called capsaicin, which boosts metabolism. One study showed that people who ate a meal with hot peppers burned more calories per meal.

While you don’t need to eat hot peppers with every meal, adding them to your diet in moderation can help give your metabolism a little boost.

Just remember that capsaicin can also cause an upset stomach in some people, so start with a small amount and increase gradually as your tolerance allows.

5. Green tea

Green tea is a great way to boost antioxidants and caffeine, which helps with weight loss. The caffeine in green tea can help increase your metabolism, and the antioxidants can help protect your body from damage.

One study showed that people who drank green tea every day for a few weeks lost more weight and body fat than those who didn’t. They will need to burn fat.

If you’re not a fan of green tea, you can also get these benefits from black tea or coffee. Just be sure to limit your caffeine intake to avoid side effects such as anxiety and insomnia.

6. Spices

When you are over 40, adding spices to your food can help to boost your metabolism in two ways. First, many spices contain antioxidants that can help to protect your cells from damage. Second, some spices like chili pepper also contain compounds that can help to increase your metabolism.

Adding a sprinkle of cinnamon or turmeric to your food can also help to boost your metabolism and add some flavor at the same time.

You can also try other spices like cumin, ginger, and cloves. Just be sure to start with a small amount to see how your body reacts, as some may find that these spices can cause an upset stomach.

Easy Ways To Increase Your Metabolism After 40

man running Copy 2 1

1. Exercise

Exercise is one of the most effective ways to boost your metabolism and prevent muscle loss, regardless of age. However, your body must work harder to maintain its weight when exercising. This results in more calories burned, even when you’re at rest.

One study showed that people who exercised regularly had a higher resting metabolism than those who didn’t exercise.

So if you’re looking for ways to boost your metabolism, add some exercise to your daily routine. Even just a 30-minute walk can make a difference.

2. Get enough sleep

Men over 40 usually need around 7-8 hours of sleep per night. Getting enough sleep is essential for boosting your metabolism. When well-rested, your body can better handle stress and regulate hormone levels.

One study showed that people who suffer from sleep deprivation had a higher risk of developing obesity than those who receive quality sleep.

With our busy lifestyles, it’s easy to skimp on sleep. But if you want a faster metabolism, it’s essential to ensure you’re getting enough rest. This could not be more true for men over 40.

3. Limit your alcohol intake to reduce body fat

Alcohol can hurt your metabolism, both in the short and long term. In the short term, alcohol can cause your body to burn calories less efficiently. In the long term, it can lead to weight gain and other health problems.

The mechanism is that alcohol interferes with the production of enzymes responsible for metabolizing fat. So then, when you drink alcohol, your body stores fatter, and your body weight increases. Then you will need to burn fat.

4. Don’t smoke

Smoking is one of the worst things you can do for your metabolism. Not only does it have adverse effects on your health, but it also inhibits your body’s ability to burn calories efficiently.

Smoking damages your lung function, making it harder for your body to get the oxygen it needs to burn calories. The result? Your metabolism slows down, and you end up storing more fat.

Even if you think of going for other options like vaping, it’s still not good for your metabolism. Some studies have shown that vaping can have the same negative effect on your metabolism as smoking.

So, if you want to keep your metabolism high, it’s best to avoid smoking altogether.

FAQ’s Corner

Does a high metabolism interfere with building muscle mass?

To grow lean muscle mass when your metabolism is high, you need to eat more calories than you use up. Over time, you must consistently consume more than you burn, especially with a high metabolism.

And don’t forget to do strength training to complement your caloric plus diet to enhance hypertrophy.

Does every skinny person have a fast metabolism?

It may seem illogical, but usually, thinner individuals don’t have a faster metabolic rate than heavier individuals. By being heavier and bigger, you burn more energy than someone smaller.

When you are bigger, your resting metabolic rate will automatically be higher.


As you can see, there are a few different things you can do to keep your metabolism high as you age.

While some of these tips may seem obvious, others might be new to you. But they can help you maintain a healthy metabolism as you age.

If you’re looking to boost your metabolism, try some of these tips. And, as always, talk to your doctor before making any changes to your diet or lifestyle.

Are there any foods or tips to boost your metabolism you would like to add to this list?

Please let me know in the comment section below.

Stay Healthy and Strong!

Toni Lopes
Meet Toni, an ex-world fitness champion who's dedicated to helping men over 40 get in shape. With 25+ years of experience in the fitness industry, Toni knows what it takes to achieve peak physical performance and maintain it as you age.