These 4 Mistakes Are The Biggest Culprits For Slowing Your Metabolism Over 40

To achieve healthy weight loss, there are a number of factors to consider. One of the most important is your metabolism. Metabolism is the reaction in the body’s cells that changes food into energy. Those with a faster metabolism are likely to burn more fat making it easier to maintain a healthy calorie deficit and lose weight. The food you eat and the workouts you do all affect your metabolism. But, here are still some classic mistakes you may be making that can slow your metabolism and impede your weight loss success. This is especially true for women over 40.

To learn more about everyday mistakes that could be slowing your metabolism. we spoke with Dana Ellis Hunnes PhD, MPH, a registered dietitian at UCLA medical center, assistant professor at UCLA Fielding School of Public Health, and author of Recipe for Survival (2022) with Cambridge University Press. She broke down the four most common diet and exercise mistakes to avoid that may be making your metabolism less effective. Her mistakes to avoid include: not exercising enough, not lifting weights, eating too many processed foods, and not drinking enough water. Read on for more information!

Not exercising enough

Hunnes says one of the worst things you can do for your metabolism is not to exercise enough. This is because "you run the risk of losing muscle mass which stokes your metabolism, and burns more calories than fat."

She stresses that you should work out "at least 250 minutes per week." or "roughly 25 minutes per day" if you want to boost your metabolism. "Getting enough exercise," Hunnes says, "helps you maintain your muscle mass, burns calories, and keeps your metabolism running at full speed." Exercising helps burn energy and makes you take in more oxygen which is all good for keeping your metabolism strong.

Not lifting weights

One exercise you should specifically add to your workout regime moving forward is weight lifting. While you may be afraid of bulking up after you lift weights, which Hunnes says is not likely to happen, weight lifting is crucial for strengthening your metabolism. "Muscle burns 10 times as many calories per pound as fat. So you're better off lifting weights and creating more muscle, [to] burn more calories," Hunnes explains.

Eating too many processed foods

When it comes to what you eat, Hunnes suggests removing processed foods from your diet. "Processed foods are inflammatory, and easily digested and absorbed, which means your body doesn't have to work at all to break it down. [This] means you're more likely to add more fat cells to your body and slow down your metabolism," she says.

Instead, Hunnes recommends eating more unprocessed foods. We know this might be tricky so even just eating less processed food can be a metabolism game changer. "Unprocessed and less processed foods tend to be lower in calories," she explains, "which means you don’t have to worry as much about the excess calories you might be taking in." Noted!

Not staying hydrated enough

One of the best things you can do for your gut, skin, and metabolism is to drink water. And lots of it. "Hydration helps keep your metabolism going as it helps move oxygenated blood throughout your body and into your cells, including your muscle cells," Hunnes says. "This keeps your metabolism strong. If you are dehydrated, even buy 1% or 2%, [you'll] feel more tired and lethargic and less likely to move which also slows down your metabolism."

By drinking enough water, you keep blood and oxygen moving throughout your body. Hunnes notes that "This allows your body to work more effectively and burn energy as best it can [keep] your metabolism revved up."

When it comes to losing weight, you want to make sure you're doing it the right way. Don't fall for toxic diet fads and don't deprive your body of the nutrients that are essential for your body to function. If you're worried about your metabolism, talk to your doctor, dietitian, or nutritionist. But, a great first step towards boosting your metabolism is to avoid these everyday mistakes that Hunnes listed above!