One of the concerns faced by a woman over 40 is a decrease in metabolism. A decrease in metabolism means an increase in body fat. An increase in weight gain puts pressure on other areas of health, such as heart and circulation. A change in diet and inclusion of exercise can boost metabolism in a woman over 40.
Changes in diet
Women over 40 should remove fatty foods from their diet as it helps to reduce metabolism and increase body fat. Avoiding high foods is calories and sugar like potato chips, fatty foods, cookies, donuts, and soda. Instead, they are foods that stimulate the metabolism, which includes almonds, beans, fresh vegetables and green tea.
Cook with olive oil instead of fatty oils and butter. Season your meals with herbs, onions and red and yellow peppers instead of salt, which can raise blood pressure and fluids and slow down metabolism.
Eat smaller meals at least six times a day to give your body the fuel it needs to maintain its metabolism.
Avoid crash diets. Instead, they aim to lose weight slowly by increasing their metabolism at a steady pace. It is recommended that you stay in the range of 1,200 to 1,500 calories to prevent a fall in a woman’s metabolic rate.
When your body does not get enough water, they can slow down your metabolism. Drink at least eight to 10 spring glasses of water a day to flush out the impurities system and lose more calories. Get water consumption from eating fresh fruits and vegetables as these contain water as well.
Incorporate physical movement to increase metabolism. Exercise on a daily basis at least four to five times a week for at least 30 to 45 minutes also increase metabolism and decrease body fat. Choosing an exercise that you enjoy increases the possibility of sticking to the exercise routine. Climb the stairs instead of taking the elevator or the park further to help you do so much exercise in your daily routine. Add jogging to your walking routine to increase metabolism speed even more.
Women over 40 will benefit from resistance training because they increase metabolism by increasing body mass. The body burns more calories to help maintain muscle mass. Increase your metabolism by lifting 10 pounds hand weights three times a week. An increase in muscle mass means a faster metabolism. A faster metabolism means that fat burns long after it has stopped exercising. An increase in fat burning means a weight gain control, which carries pressure on the heart and helps in circulation.