Men over 40 often try to find excuses to justify an increase in weight or a decline in fitness:
“I just don’t have the energy I used to.”
“I used to be able to eat just about anything, but my metabolism has changed.”
Metabolism can simply be defined as the amount of energy your body uses to maintain itself. We understand that calories are units of energy. Your body burns units of energy, or calories, to process what we eat.
By analyzing their daily routine, men over 40 can make simple modifications and increase metabolism and energy levels by following these simple tips.
Metabolism, Men Over 40 and Diet
Men over 40 typically expend a fraction of the time and energy exercising than they did when they were in their 20s and even in their 30s. If you haven’t adjusted your eating habits and portion sizes accordingly, the calories you consume will naturally be stored as fat.
Simply put, men over 40 do not need to eat as much as they did when they were younger. Rather than growing vertically, men this age tend to grow horizontally.
One trick to an increase in metabolism is to eat foods high in fiber and protein. You naturally increase your metabolism as your body expends more energy, or more calories, trying to digest these foods. Men over 40 are aware of the heart-healthy benefits of a bowl of oatmeal. By not skipping breakfast, you increase your metabolism as you burn calories to digest your oatmeal throughout the morning.
You can even burn more calories consuming certain foods. A raw carrot contains about 20 calories. Eating and digesting the carrot burns about 25 calories. The same is true with most all raw vegetables. Naturally, consuming raw vegetables are an excellent way to increase your metabolism.
Another trick to an increase of metabolism in men over 40 is to restrict consumption of carbohydrates to morning and early afternoon hours when the body is more likely to burn these calories before they are stored as fat. Dinner should be the smallest meal of the day. Don’t eliminate potatoes, rice or pasta from your diet but consume these foods only at lunch. Reduce portion sizes at dinner and focus on grilled meats, fish, and poultry, served up with generous portions of salad and vegetables.
Modifying your bad habits can also assist men over 40 in their efforts to lose weight. For example, when you sit down to relax in front of the TV, don’t sit with an entire bag of chips but put a modest portion in a bowl. Some perceived “junk” foods are actually quite good for you. Air-popped popcorn is always a great alternative to potato or tortilla chips.
If dietary changes are too drastic or impractical to maintain, men over 40 will soon abandon healthy eating habits.
Metabolism, Men over 40 and Alcohol
Don’t be unreasonable and try to immediately eliminate all vices from your life. Alcohol, in moderation, can be quite beneficial for men over 40. In a report by the Mayo Clinic, red wine was identified as containing high levels of disease-fighting anti-oxidants.
If you’re watching the game with your friends, you might not want to be seen quaffing red wine. Have a beer, but drink a large glass or two of ice-cold water before you reach for your second or third. Not only will the water fill you up, it will also impact your blood-alcohol-content which causes us to overeat.
Metabolism, Men over 40 and Water
Consumption of water speeds up the circulatory system and facilitates an efficient discharge of toxins. When you drink ice-cold water you increase your metabolism as extra calories are required to warm up the ice-cold water as it circulates throughout your body.
Metabolism, Men Over 40 and Exercise
When you were five years old and started playing Little League Baseball you likely heard your coach say: “No Pain, No Gain.” As true as those words were at 5, they’re especially true for men over 40.
A recent article in the Charlotte, South Carolina Post and Courier identified that exercise stimulates metabolism as it “is key to keeping the metabolism fire burning hot because it not only strengthens muscle, but also stimulates natural growth hormones and testosterone.” Simply put, muscle burns more calories than fat. Strengthening and toning muscles increases metabolism.
Increase metabolism by aiming for at least three high-intensity workouts each week. Your body reacts in the same way as when you unplug a fan. The momentum propels the blades to remain in motion for some time afterwards. You can increase your metabolism with an early morning workout on an empty stomach. After a high-intensity workout your body continues to experience an “after burn effect” where an increased metabolism results in continued calorie consumption.
Men over 40 can Increase Metabolism by Spicing It Up a Bit
I apologize if you thought this section would be about sex.
The Livestrong Foundation identified that men over 40 can increase metabolism by adding spice to foods they eat. Spicy foods contain chemical compounds which increases metabolism. Adding chopped red or green chili pepper can boost metabolism levels by more than 20%. Though the effects are not long-lasting, the benefits can be ongoing by adding a little bit of spice to each meal.
If there is any correlation between an increase in metabolism in men over 40 and sex, participants in these studies have been somewhat tight-lipped.