Hack Your Metabolism: How to Lose Weight After 50 (and Keep it Off)

Studies show that our metabolism can decrease by about 1-2% every decade after 30.

Weight gain after turning 50 can feel frustrating and overwhelming. For many, the number on the scale seems to creep up, even when they stick to their usual diets and routines. This is a common struggle faced by both men and women, closely tied to a slowdown in metabolism that comes with age.

Fortunately, there are effective strategies to boost metabolism for weight loss after 50, helping you regain control of your health and shape.

Why Your Metabolism Slows Down with Age?

The Role of Hormones in Age-Related Weight Gain
As we age, hormonal changes play a significant role in how our bodies burn calories. Research indicates that these changes can lead to weight gain and difficulty losing it.

• For women, menopause brings a notable shift in hormones, impacting metabolism.
• Men experience similar hormonal shifts, though they may not be as pronounced.

Declining Basal Metabolic Rate After 50
Did you know your BMR drops by each decade after 30? Your BMR could be stealing your energy without you knowing.

Metabolic Rate vs. Basal Metabolic Rate (BMR): Metabolic rate refers to the rate at which your body burns calories, while basal metabolic rate (BMR) is the number of calories your body needs at rest to maintain basic functions.

• Starting around age 30, BMR decreases by approximately 5% per decade.
• This drop means fewer calories burned daily, making it crucial to adapt your lifestyle to maintain with this change.

Understanding these changes is the first step towards successfully navigating weight loss after 50.

Lifestyle Factors Affecting Metabolism After 50 

Several lifestyle factors can influence metabolic rate. Key areas to focus on include:

• Diet: The types of food consumed play a significant role in how calories are burned.
• Exercise: Regular physical activity helps maintain muscle mass and boosts metabolism.
• Sleep: Quality sleep is essential for hormonal balance and effective metabolism.

Boosting Your Metabolism Through Diet 

Prioritise Protein: Essential for muscle maintenance and keeping you full, protein is a must. Add these protein-rich foods to your diet.

Healthy Fats: Healthy fats can contribute to hormone balance and speed up metabolism after menopause. Include these foods in your diet:

• Avocados
• Nuts (almonds, walnuts)
• Plant-based proteins such as legumes (lentils, chickpeas)
• Low-fat dairy products
• Lean meats (chicken, turkey)
• Fish (salmon, tuna)
• Eggs
• Olive oil
• Fatty fish (mackerel, sardines)

Limit Processed Foods and Sugar: Processed foods and added sugar can lead to inflammation, hindering your metabolism. Avoid or limit:

• Sugary snacks (candy, pastries)
• Sugary drinks (sodas, juices)
• Highly processed meals (frozen dinners, fast food)

Increase Metabolism After 50 with Exercise 

Strength Training is Key: Strength training is crucial for building and maintaining muscle, which is vital for boosting metabolism.
“And like endurance activity, regular strength training is associated with lower risk of cardiovascular disease and other chronic diseases,” says Dr. Joseph Ciccolo, an exercise researcher at Columbia University.

Cardiovascular Exercise: Engaging in cardiovascular workouts helps burn calories and improve overall health. Effective options for those over 50 include:

• Walking
• Swimming
• Cycling
• Low-impact aerobics

Finding an Exercise Routine That Works: Consider personal preferences and physical limitations. A mix of strength training and cardio will help in boosting metabolism and achieving weight loss.

Lifestyle Changes to Speed Up Metabolism After Menopause 

Prioritise Sleep: Poor sleep can lead to hormonal imbalances and weight gain. Try these tips for better sleep quality to boost metabolism:

• Establish a consistent sleep schedule
• Create a relaxing bedtime routine
• Avoid screens before bed
  
  

Manage Stress: Chronic stress can raise cortisol levels, which negatively affects metabolism. Incorporating stress-management techniques like yoga or meditation can help restore balance and improve metabolic function.

Stay Hydrated: Don’t let dehydration slow you down! Water is your secret weapon for weight loss after 50. It helps your hormones behave, boosts your energy for those workouts, and keeps your metabolism firing on all cylinders.

 Supplementing for a Metabolism Boost 

Consult a Doctor: Before including any supplements, consulting a healthcare professional is crucial. Every individual has unique needs, and only a doctor can provide tailored advice.

Potential Supplements: Some supplements may support metabolism, such as:

• Green Tea Extract: Known for its potential to enhance fat burning.
• Protein Smoothie: Blend plant-based protein with fruits, vegetables, and a touch of nut butter for a nutritious and filling smoothie

Trail Mix with Seeds and Nuts: A mix of almonds, walnuts, pumpkin seeds, sunflower seeds, and a sprinkle of chia seeds provides protein, healthy fats, and fibre.

Probiotics: May improve gut health and digestion, indirectly influencing metabolism.

Realistic Expectations: Supplements are not a magic solution. They are most effective when combined with healthy lifestyle choices. Be cautious of unrealistic expectations and focus on gradual, sustainable changes.

Sustainable Weight Management After 50: A Path to Lasting Success

Adopting a healthy lifestyle after 50 can significantly enhance your metabolism and help you achieve lasting weight loss. 

Start taking small, sustainable steps towards improving your metabolism. You have the power to reshape your health and future.

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Transparency You Can Trust 

Our supplements are not just any supplements. They’re certified and undergo rigorous monthly testing by Informed Choice in the UK, covering over 250 banned substances—no room for nasties here! 🚫

Also, our plant-based protein? Tested for metals to ensure you’re getting exactly what’s promised on the label. No more guessing games! We believe in clean, safe, and effective products.

Embrace these changes, and take action now to reclaim your vitality!

Get the energy boost you crave! Calculate your protein intake today!