top of page
Image by Mariana Medvedeva
  • Writer's pictureLisa Smith

Top 5 Tips to Boost Your Metabolism

Updated: Apr 9


woman with hands in air smiling with blue sky

Metabolism in Midlife and Its Impact on Weight Control


When it comes to weight management, understanding metabolism is key. Metabolism refers to the complex set of chemical processes that occur within our bodies to convert food into energy. It influences how efficiently we burn calories and plays a crucial role in weight management. By optimising our metabolism through better nutrition during midlife, we can support healthy weight loss or maintenance. In this blog post, we will delve deeper into the connection between metabolism and weight management with 5 tips to boost your metabolism.



The Role of Metabolism in Weight Management


Metabolism can be divided into two main components:


  1. Basal Metabolic Rate (BMR): This represents the number of calories your body needs at rest to maintain basic bodily functions, such as breathing and circulation. BMR is influenced by factors like age, gender, genetics, and body composition.

  1. Energy Expenditure: This includes physical activity, such as exercise and daily movements, which further increases calorie burn. Increasing physical activity can have a positive impact on overall energy expenditure.



Metabolism and Midlife Weight Gain


When we consume more calories than our body needs for energy, the excess is stored as fat, leading to weight gain. However, several factors can affect our metabolism during peri-menopause and contribute to weight gain or difficulty losing weight:


  • Muscle Mass: Muscle tissue burns more calories at rest than fat tissue. As we age or have a sedentary lifestyle, we may lose muscle mass, leading to a slower metabolism.

  • Dietary Choices: Certain dietary habits, such as excessive calorie intake, high intake of refined sugars and processed foods, and low intake of nutrient-dense foods, can negatively impact metabolism and contribute to weight gain in midlife.



Thyroid Health and Metabolism


Metabolism and thyroid health are intricately linked. The thyroid gland plays a central role in regulating the body's metabolic rate by producing hormones that control energy expenditure and the utilisation of nutrients. When the thyroid functions optimally, metabolism runs smoothly, helping to maintain a healthy weight and provide energy. However, thyroid disorders like hypothyroidism (underactive thyroid) hashimotos or hyperthyroidism (overactive thyroid) can disrupt this balance, leading to weight fluctuations, fatigue, and other metabolic issues. Proper diagnosis and management of thyroid conditions are essential to ensure a well-functioning metabolism and overall health.




How To Boost Your Metabolism After 40


cutting fruit on wooden chopping board


5 Simple Tips to Boost Your Metabolism During Perimenopause and Menopause


Are you a midlife woman experiencing the challenges of perimenopause or menopause, and struggling to shed those extra pounds while feeling sluggish? This stage of life brings hormone imbalance as well as unique metabolic changes. Let's delve into some evidence-based tips tailored specifically to help you naturally boost your midlife metabolism, and feel energised.


1. Prioritise Protein for Hormonal Balance

Midlife women often need more protein! Protein becomes even more crucial during perimenopause and menopause. It plays a vital role in maintaining hormonal balance, which can directly impact your metabolism. Choose lean sources such as chicken, fish, tofu, or legumes. These choices also aid in revving up your metabolism, making it easier to manage your weight during menopause.


2. Embrace Complex Carbohydrates for Hormone Regulation

Simple carbs are out; complex carbohydrates are in. Whole grains, fruits, and vegetables offer the perfect blend of complex carbs and dietary fibre. Fibre is your metabolic ally, helping regulate blood sugar levels and keeping you feeling full, reducing the risk of overeating. Moreover, fibre contributes to a healthy digestive system, which is particularly important as you age. Try my high fibre recipe for Rainbow Chopped salad Jars.


3. Welcome Healthy Fats to Support Longevity

Don't fear fats; embrace the healthy ones. Avocados, nuts, seeds, fatty fish and olive oil provide essential fatty acids and enhance satiety, helping you stay satisfied for extended periods. These healthy fats are not only delicious but also promote metabolic health, making them a valuable addition to your midlife diet. My clients love this nutritious baked ginger Salmon recipe which is high in omega 3 healthy fats.


4. Hydration: Your Metabolism's Unsung Hero

Water becomes even more critical as you age. Dehydration can slow down your metabolism, so ensure you stay adequately hydrated throughout the day. Hydration not only supports your metabolism but also aids digestion, detoxification, and overall well-being. Make it a habit to drink enough water daily.


5. Spice Up Your Meals for Metabolic Boost

Give your metabolism a spicy kick by incorporating certain spices like cayenne pepper, ginger, and turmeric. These spices possess anti-inflammatory and thermogenic properties, slightly increasing your calorie burn. Get creative with your seasonings to not only tantalise your taste buds but also enhance your metabolism. Try my delicious anti-inflammatory curry recipe.



A Holistic Approach to Healthy Aging and Menopause


Remember, optimising your metabolism during midlife involves more than just nutrition. Regular physical activity, adequate sleep, and overall lifestyle choices play crucial roles too. If you're seeking personalised guidance tailored to your unique needs, consider consulting a registered nutritional therapist or nutritionist. They can help you develop a customised plan to support your metabolism, manage your weight, and improve your overall health.




Nutrition for Metabolic Health & Weight Loss


Lisa smith nutritionist

I am a BANT registered nutritionist and health coach based in Manchester, specialising in metabolic health and weight loss for midlife women from perimenopause to menopause and beyond. I help midlife women balance hormones, improve digestion and lose weight without calorie counting. I work online with clients all over the UK. Book a free online health review today!




Note: This blog post is intended for informational purposes only and should not substitute personalised advice from a healthcare professional.



References:


Arif Icer M, Acar Tek N. Effects of Red Pepper, Ginger, and Turmeric on Energy Metabolism: Review of Current Knowledge. Altern Ther Health Med. 2023 Apr;29(3):81-87. PMID: 33789250.

Thornton SN. Increased Hydration Can Be Associated with Weight Loss. Front Nutr. 2016 Jun 10;3:18. doi: 10.3389/fnut.2016.00018. PMID: 27376070; PMCID: PMC4901052.

Comments


bottom of page