Written by Kristen Jakobitz, Women's Health & Fitness Coach
Kristen Jakobitz, a prominent figure in women's health and fitness, is committed to guiding midlife women to reclaim their vitality and well-being. Drawing inspiration from her personal health struggles and transformative weight loss journey,
If you’ve ever thought to yourself, “Why does it feel like my metabolism is in slow motion?” you’re not alone. Many individuals in midlife feel this way, but I have great news: You’re NOT stuck with a sluggish metabolism forever. In fact, there are practical, science-backed strategies to rev up that metabolic engine of yours and transform it into a fat-burning machine. Let’s dive into five effective ways to make this happen.
1. Fuel your body with protein
One of the simplest yet most powerful ways to boost your metabolism is by increasing your protein intake. Protein doesn’t just keep you full; it also has a high thermic effect, meaning your body burns more calories digesting it compared to fats and carbohydrates.
Why it works
Thermic effect of food (TEF) - Protein increases TEF by 15-30%, compared to 5-10% for carbs and 0-3% for fats.
Muscle maintenance - Protein helps maintain and build muscle mass, which burns more calories at rest than fat.
Action steps
Start your day with a protein-rich breakfast like scrambled eggs with sautéed vegetables or Greek yogurt with nuts and berries.
Include a source of lean protein in every meal—think grilled chicken, turkey, fish, tofu, or legumes.
Snack on protein-packed options like hard-boiled eggs, beef sticks, or a homemade protein shake made with whey or plant-based protein powder.
2. Strength training: Build that muscle
As we age, muscle mass naturally declines unless we are actively preserving it, which can slow down metabolism. The good news? Strength training is a fantastic way to counteract this. Building muscle not only makes you stronger and more sculpted, it also increases your resting metabolic rate.
Why it works
Increased resting metabolic rate (RMR) - Muscle burns more calories than fat, even at rest. For every pound of muscle you gain, you burn an additional 6-10 calories per day.
After burn effect - Post-workout, your body continues to burn calories as it repairs muscle fibers.
Action steps
Incorporate strength training exercises into your routine at least 2-3 times per week. Focus on compound movements like squats, deadlifts, and push-ups.
Don’t be afraid to lift heavier weights. Gradually increase the weight as you get stronger to keep challenging your muscles.
Mix it up with resistance bands, body weight exercises, and free weights to keep things interesting and effective.
3. Stay hydrated: Drink up
Research shows water is essential for every cellular process in your body, including your metabolism. Staying well-hydrated can help ensure your metabolic processes run smoothly and efficiently.
Why it works
Calorie burning - Drinking water can temporarily boost metabolism by up to 30% for about an hour.
Appetite control - Sometimes, what feels like hunger is actually thirst. Staying hydrated can help prevent unnecessary snacking.
Action steps
Aim to drink at least half your bodyweight in ounces of water daily. If you’re active or live in a warm climate, you will need more.
Start your day with a glass of water (before coffee!) to kickstart your metabolism.
Carry a stainless-steel water bottle with you to ensure you’re sipping water throughout the day.
4. Get moving: Embrace active living
You don’t need to spend hours at the gym to boost your metabolism. Incorporating more movement into your daily routine can have a significant impact. This is especially important if you have a sedentary job or lifestyle.
Why it works
Non-exercise activity thermos genesis (NEAT) - This includes all the calories burned outside of structured exercise – think walking, gardening, cleaning the house, and even fidgeting.
Increased daily caloric burn - Small activities compounded throughout the day can add up to a significant calorie burn.
Action steps
Take short breaks every hour to stand up, stretch, and move around if you have a desk job.
Use the stairs instead of the elevator and park farther from entrances to increase your step count.
Incorporate a brisk 30-minute walk into your daily routine. It’s great for your metabolism and mental health.
5. Prioritize sleep: Rest and rejuvenate
Quality sleep is often overlooked, but it’s essential for a healthy metabolism. In fact, studies show that poor sleep can disrupt your body’s hunger hormones, leading to increased appetite and potential weight gain.
Why it works
Hormonal balance - Sleep regulates hormones like ghrelin and leptin, which control hunger and fullness.
Metabolic function - Lack of sleep can decrease your resting metabolic rate and impair glucose metabolism.
Action steps
Aim for 7-9 hours of quality sleep each night. Create a calming bedtime routine to help you unwind.
Keep your bedroom cool, dark, and quiet to promote better sleep.
Avoid screens and heavy meals close to bedtime to ensure you fall asleep more easily.
Addressing common questions & concerns about metabolism
“I’ve tried everything, and nothing works. What am I doing wrong?”
It’s common to feel frustrated if you’ve made efforts without seeing results. Remember, consistency is key. Make sure you’re balancing your diet, staying active, and getting enough sleep. Sometimes, subtle tweaks can make a big difference. Consider working with a health coach for personalized guidance.
“How quickly will I see results?”
Results vary from person to person. Some may notice changes in energy levels and mood within a few days or weeks, while physical changes might take a bit longer. Be patient with yourself and celebrate small victories along the way.
“I’m 52. Is it too late for me to boost my metabolism?”
Absolutely not! It’s never too late to make positive changes. Our bodies are incredibly adaptable, and with the right strategies, you can enhance your metabolism at any age.
Embrace your metabolic transformation
Transforming a “slow metabolism” into a fat-burning machine isn’t about drastic changes or quick fixes. It’s about making sustainable, enjoyable lifestyle adjustments that support your body’s natural processes.
By focusing on protein-rich meals, strength training, staying hydrated, incorporating more movement, and prioritizing sleep, you can revitalize your metabolism and feel more energetic and vibrant.
Remember, you have the power to take charge of your health and well-being. Start with these five strategies, stay consistent, and watch as your metabolism transforms. Cheers to a healthier, happier you!
If you found these tips helpful, please share this post with a friend who could use a metabolic boost! And if you’re a midlife woman, don’t forget to download your free mini course, Key Strategies for Hormone Balance, tailored specifically for women over 40 who struggle to lose weight despite doing everything right.
Kristen Jakobitz, Women's Health & Fitness Coach
Kristen Jakobitz, a prominent figure in women's health and fitness, is committed to guiding midlife women to reclaim their vitality and well-being. Drawing inspiration from her personal health struggles and transformative weight loss journey, Kristen developed effective strategies to help women achieve optimal wellness and embrace their best selves. As the founder of Kristen Jakobitz Health Coaching, a leading online platform, Kristen is dedicated to helping women worldwide unlock their true potential in health, fitness, and life. Her unwavering mission: No woman left behind.
