After 40, it often becomes harder to maintain your figure, even without changing your habits. The good news? There are simple habits to adopt after 40 to take care of yourself and feel good in your body. You’ll discover why metabolism can slow down with age, the signs to look out for, everyday habits to adopt — including nutrition, physical activity and sleep — and what you need to know about food supplements.
Why does metabolism slow down after 40?
As we age, our bodies change — and that’s completely normal. Past your forties, several factors contribute to a slower metabolism:
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Hormonal changes: the gradual decline in oestrogen levels in women (particularly as menopause approaches) directly affects how the body manages fats and sugars.
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Loss of muscle mass: from the age of 30, we naturally lose muscle — a tissue that’s essential for burning calories, even at rest.
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Reduced physical activity: busy days often leave little time to move, which lowers overall energy expenditure.
The result: many women notice their figure changing… and wonder how to adopt good habits after 40.
How can you tell if your metabolism has slowed down?
Some women notice a slowdown in their metabolism without quite understanding what’s happening. With age, the orange-peel look can also become more visible, particularly on the thighs and buttocks. If that’s a concern for you, read our Cellulite After 40: Causes and Tips article for targeted advice.
Here are a few signs to watch out for:
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You’re gaining weight even though your diet hasn’t changed.
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You often feel cold, even in rooms at a normal temperature.
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You feel more tired, with less energy day to day.
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Your digestion is slower, and you tend to feel bloated easily.
If any of this sounds familiar, it’s time to take steps to look after yourself every day—and we’ll show you how.
The best habits to adopt to boost your metabolism after 40
1- Eat smarter
- Load up on protein: eggs, fish, legumes… These foods fit easily into a varied diet.
- Vary your spices: chilli, ginger, turmeric, pepper… They add flavour without adding fat or sugar, making balanced meals more enjoyable.
- Don’t skip meals, especially breakfast. Regular meals help you avoid arriving ravenous at your next meal and reaching for snacks.
- Limit fast-release sugars (fizzy drinks, pastries and biscuits) and choose less processed foods.
2- Move regularly, without overdoing it
- Build your muscle: the more muscle you have, the more energy your body uses, even at rest. Try simple bodyweight exercises such as squats, planks and lunges.
- Walk more often: take the stairs, walk while you’re on the phone or go for a stroll after meals. Every bit of daily movement counts!
- Try HIIT (high-intensity interval training): short, intense sessions that are easy to fit into a busy schedule.
3- Prioritise sleep and manage stress
An active metabolism needs a well-rested body and a calm mind.
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Get at least 7 hours of sleep a night: lack of sleep disrupts your hunger (ghrelin) and satiety (leptin) hormones, which can trigger cravings.
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Avoid screens before bed and opt for a relaxing routine instead (reading, a warm bath, breathing exercises).
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Manage your stress: taking time to relax helps you feel better day to day.
Food supplements: what you need to know
Some women also turn to food supplements. They do not replace a balanced lifestyle and can only complement it.
- Our herbal capsules should be taken following the instructions on the packaging.
Capsules made with chromium, which contributes to normal macronutrient metabolism
- Chromium contributes to normal macronutrient metabolism, meaning the sugars, fats and proteins in your meals
- It also contributes to the maintenance of normal blood glucose levels
- Dandelion, burdock and artichoke complete the formula
- Our range includes other products, which should also be used following the instructions on the packaging.
Your evening cuppa, ten dried botanicals
- Peppermint contributes to digestive function, and green anise helps support digestion
- Couch grass brings its gentle sweetness, hibiscus its tangy note and meadowsweet its floral touch
- Linden, for its part, adds a soft, floral note and aids digestion
Green tea and coffee: how should you consume them?
Green tea and coffee contain caffeine, as does the guarana found in some food supplements. It is best to keep an eye on your total caffeine intake throughout the day and avoid drinking them in the late afternoon if your sleep is easily disrupted: getting enough sleep is one of the key habits after 40.
If you are taking medication or have a health question, ask a doctor or pharmacist for advice before taking a supplement.
These supplements are no substitute for a balanced diet, regular physical activity or enough sleep: these are the habits that matter most after 40.
Frequently asked questions
What everyday habits should you adopt after 40?
Focus on three areas: a varied, protein-rich diet without skipping meals; regular physical activity that strengthens your muscles; and sufficient sleep alongside good stress management. No supplement can replace these habits.
Why does metabolism slow down after 40?
Several factors can contribute: the gradual decline in oestrogen as menopause approaches, the natural loss of muscle mass and often lower levels of physical activity due to busy daily routines. The body may then use less energy throughout the day.
Related articles
- Is the treadmill effective for weight loss?
- Essential oils for the body: uses and precautions
- Capsules and Supplements: What Is Really in Them?
Useful categories: Weight Loss.
