|  | Diet Nutrition | Nutrition

Foods That Increase Your Metabolism After 40

According to the University of Pittsburgh Medical Center, our metabolisms slow by 5 percent each decade---so at 45 you will burn 200 calories less per day than when you were 25. With age, the body's metabolic rate slows down and muscle mass begins to reduce. To boost your metabolism after 40, diet and exercise must be used to encourage the building of lean muscle tissue which burns three times more calories than fat. Crash dieting will further slow the body's metabolic rate.

  1. Lean protein

    • Eating enough lean protein such as chicken, fish, eggs, tofu and lean beef will help build muscle and keep you full without providing unnecessary calories and fat. Skimmed milk is also a healthy source of protein and nutrients which make it effective for refueling after exercise.

    Fresh Vegetables

    • Protein should be accompanied with a generous helping of fresh vegetables. Eat plenty of dark, leafy ingredients such as spinach or kale, and incorporate a variety of colors from peppers to beetroot to provide your body with the maximum amount of vitamins, minerals and nutrients.

    Eat Breakfast

    • Breakfast is the most important meal of the day. Research by Michigan State University showed skipping breakfast will lead to greater consumption of calories later in the day, making you 30 percent more likely to be overweight. Eat a large breakfast of protein and fiber to rev up your metabolism and keep you fuller for longer. Healthy choices include eggs, oatmeal, peanut butter, yogurt and wholegrain cereals.

    Snack

    • Snacking between meals helps keep blood sugar levels steady and metabolic rate constant. This will reduce cravings for unhealthy foods. Fresh fruit makes a healthy snack, particularly berries which, according to "Fitness Magazine," are lower in sugar than other fruits. Or try raw vegetables such as peppers, carrots and celery dipped in hummus. Popcorn, without butter, is low in calories but high in volume---and a handful of nuts is nutritious and filling.

    Use Natural Fat-Burning Ingredients

    • There are several herbs, spices and condiments which can help boost metabolism. "Marie Claire" magazine recommends cayenne, ginger, mustard seeds, cumin, cinnamon, lime and lemon juice and hot peppers. These all have fat-burning properties and can be added to meals during cooking. "Marie Claire" also says apple cider vinegar increases metabolic rate and can be used in dressings or taken as a supplement.

Nutrition - Related Articles