How To ACTUALLY Increase Metabolism Over 40

Does it feel like losing fat is harder than it used to be?

Why Metabolism Doesn’t Just “Slow Down” With Age 

Many people will tell you that your metabolism naturally slows down as you age and you might as well just accept it. But the truth is that a lot of what happens to our metabolism as we get older is controllable. I’ve coached clients in their 40s, 50s, and even 60s to maximize their calorie burn and lose fat — even stubborn belly fat.

I’m going to share science-backed strategies that will fire up your metabolism and get you burning more fat all day long.

What Is Metabolism, Really? 

Metabolism is the total amount of energy (calories) that your body burns in a day — also called TDEE, total daily energy expenditure. Your metabolism isn’t fast or slow. It’s adaptive. It responds to daily choices like nutrition, physical activity, and sleep.

You’re going to understand and then maximize all of these things using the BURN method. Burn with a silent “E” at the end — or Burn-E. That “e” is really important, so I didn’t want to leave it out.

Understanding BMR: The Base of Your Metabolism 

Your BMR — basal metabolic rate — accounts for 60 to 70% of your metabolism. It’s what your body burns at rest, based on body size and the amount of lean tissue (muscle, bone, organs, etc.).

It’s why it often feels harder to lose weight when you’re smaller. Your body just burns fewer calories. Larger or taller people — like my 6’3” husband — have a natural advantage over someone smaller, like one of my clients who was only 4’11”.

Why Muscle Mass Matters for Calorie Burn 

Muscle burns more calories than fat, but not by a huge amount — about 6 calories per pound of muscle per day vs. 2 calories per pound of fat. Adding 10 lbs of muscle might only burn the calories in an apple daily, but combined with other strategies, it adds up.

Boosting TEF: The Thermic Effect of Food 

Digestion itself burns calories. That’s the thermic effect of food (TEF), which accounts for about 10% of your daily burn.

Protein takes the most energy to digest (15–30%), compared to carbs (5–10%) and fat (0–3%). So prioritizing protein increases your metabolism.

Whole foods also require more energy to digest than ultra-processed foods. So stick with protein and whole foods to maximize TEF.

And while eating more food increases TEF, don’t fall into the trap of overeating just to burn a few extra calories — it’s like buying something you don’t need just because it’s on sale.

The Role of Resistance Training in Metabolism 

Building muscle requires:

1. Resistance training

2. Protein

3. Sufficient calories

   Your first year of weight training offers the most “easy” gains. After that, your program needs structure and progressive overload.

   That means:

   ✅ Increasing weight, reps, or range of motion

   ✅ Changing your exercises every 6 weeks (what I do in my Lean and Strong Academy)

   ✅ Using mostly compound lifts (squats, deadlifts, pull-ups, etc.)

   Even bodybuilders stick with the basics. Isolation exercises like bicep curls are great add-ons — not the foundation.

   If you’re lifting 2 to 5 times a week and going 1–3 reps from failure, you’re building muscle. That muscle helps keep your metabolism higher — even at rest.

Adapting Training for Injuries or Aging Joints 

Joint issues are common as we age, but they don’t have to stop your progress. I had frozen shoulder for two years and still found ways to train effectively.

Modify your plan as needed. Use alternative exercises. Don’t stop lifting — just work around what hurts.

And here’s the good news: If you weren’t lifting in your 20s, your best physique might still be ahead of you. I’ve seen it happen with countless clients.

NEAT: The Most Underrated Fat Loss Tool 

NEAT — non-exercise activity thermogenesis — includes all movement outside of formal workouts: walking, cleaning, fidgeting, etc.

To increase NEAT:

✅ Walk more (aim for 7,000–8,000 steps — not necessarily 10,000)

✅ Get up from your desk more often

✅ Track your movement and make small changes

NEAT can drop significantly when you’re dieting. Low calories = low energy = less movement. That’s why it’s important to eat enough to support daily activity and workouts — while still staying in a calorie deficit.

Starving Muscles Won’t Grow 

Muscle growth requires:

✅ Resistance training

✅ Sufficient protein

✅ Enough calories

If you’re eating too little, your body won’t build muscle — even if your workouts are on point. And if you’re constantly tired and dragging, you’ll move less and burn fewer calories throughout the day.

Caffeine and Green Tea for Metabolism and Energy 

Caffeine can boost your resting metabolic rate (RMR) by 3–11%. That’s about 75–100 extra calories for some people. It also improves workout intensity and mental energy, which means you move more and train harder.

Green tea (especially matcha) boosts fat burning thanks to EGCG + caffeine. Drinking 3–4 cups per day may burn an extra 50–60 calories.

Watch your caffeine timing:

✅ Aim for early in the day

✅ 200–400mg is generally safe for most adults

✅ Be mindful if you’re sensitive or prone to poor sleep

Don’t Get Distracted By Gimmicks 

Things like cold water, spicy food, or cold plunges have minor metabolic effects at best. They’re like lighting a candle in the wind — flashy but not impactful.

Focus on the big rocks first: muscle, movement, protein, and sleep.

Poor Sleep = Slower Metabolism 

Sleep deprivation affects metabolism, hunger hormones (ghrelin/leptin), and self-control with food. Most people eat more the day after a poor night’s sleep — and not broccoli.

As we age, hormonal shifts (lower testosterone or estrogen) also affect sleep quality. Do what you can:

✅ Go to bed earlier

✅ Keep a consistent sleep schedule

✅ Use a cool, dark room

But don’t obsess over what you can’t control. Do your best and focus on what you can manage.

Still Not Losing Fat? Time to Tighten Up the Deficit 

If you’ve done all the above and fat loss is stalled, it may be time to get more precise:

✅ Track calories and protein

✅ Increase NEAT

✅ Reassess your workout intensity

✅ Ensure you’re still in a deficit

Grab the Lean and Strong Protein Plan to dial in your food choices and set up your nutrition for muscle building and fat loss.

Want to see exactly how to set it all up? Watch THIS VIDEO next.

Ivana Chapman