Sylwia Razak Nutrition

Sylwia Razak Nutrition

How To Boost Your Metabolism After 40!

Sylwia Razak

Did you know that we lose about 1% of muscle mass every year after 40! And 1% is actually a lot and it may have a huge impact on your metabolism but also your energy, strength and motivation!

Preventing muscle loss is the key to maintaining a fit and healthy body while avoiding weight gain due to slowed metabolism. 

Many of my clients have expressed their difficulties in losing weight after they turn 40, making it feel like gaining extra pounds has become unavoidable.

And it is so true, however, it is avoidable!

You often hear me talking about metabolism so let me clarify what I mean.

Metabolism is basically how your body converts food into energy, so if you have a slow metabolism you store more fat, feel fatigued and gain weight.

With slower metabolism most functions in the body slow down and you can definitely feel it!

This process happens in little engines inside cells called mitochondria and most of them are located in our muscles!!!!

And this is why it is so important to maintain muscle mass and even grow it to have more mitochondria working for you, burning more food and producing more energy!

Exercise is key in maintaining muscle mass, strength and flexibility – which improves metabolism and enables your body to spend more energy (burn fat) even when you are resting, preventing weight gain and keeping your energy high.

So, if you are over 40 (like me!) make sure that your routine includes strength training. Do less cardio and more weight training. 

It is important to remember that muscles respond to the stress of a workout by growing bigger and stronger – so never forget to push yourself a little bit further each time!

Second most important for maintaining muscle mass is nutrition, following a healthy balanced eating plan with focus on protein is a must!

We need more protein as we age so add a good source of protein to every meal. Less simple carbs more protein should be your mantra.

Lastly, make sure you’re getting plenty of sleep, as this helps prevent muscle breakdown.

These little tips can make a huge difference to your overall energy levels and healthy weight! So let’s all make an effort to be more mindful about our bodies, even when we’re feeling down or tired.  

If you don’t know where to start, use my 7 day Reset Meal Plan to guide you. It is based on an anti-inflammatory diet with focus on protein and veggies to recharge your body and naturally help you lose weight.

About The Author

London Nutritionist, Sylwia Razak is passionate about food and wellness. When she’s not serving her clients, she either baking, mixing up essential oils or out taking a road trip with her family.