Most of us will experience a slowing metabolism. Generally, our metabolism decreases 1-2% every decade after 20. You don’t have to accept that is “just how it is” though. In this post, I’ll share 10 ways you can boost metabolism after 50.
If you want to boost your metabolism, strength training is a MUST. You don’t need a lot of equipment or hours in the gym either. For ideas on household items that can be used in place of dumbbells, check out this blog: Use this time to create your at-home fitness routine
Boost metabolism after 50: Strength Training
As I mentioned above, strength training needs to be at the top of your list if you’re serious about boosting your metabolism. As we grow older, we are naturally losing muscle Muscle burns more calories so we need to be continuously working on maintaining muscle.
Check out the following blogs for more info on strength training exercises.
Boost metabolism over 50: Eat Protein
Make sure you’re eating enough protein. A high-protein diet may cause your body to burn an extra 100 calories per day. Try eating at least 10 grams of protein with every meal or snack. We need more protein as we get older and most women are not eating enough. So, how much protein do you need? A good rule of thumb is 1 gram of protein for every pound of body weight. Read more about this at Top foods to eat to build muscle
Boost metabolism over 50: More active
Start with less sitting and more moving. Find ways to move throughout the day.
- Take a 5 minute walk every hour.
- Stand while on the phone
- Walk around while on the phone
- Walk to the mailbox instead of driving
- Use a pedometer and aim for 10k steps per day
How does sleep impact metabolism?
When we don’t get enough quality sleep, we are more likely to have cravings for sugary carbs. It’s also harder to make healthy choices. I can definitely attest to this!! I have no willpower when I’m tired. Make sure you’re getting 7-9 hours of quality sleep every night.
Boost metabolism over 50: Grab a friend
How is a friend going to boost your metabolism? Exercising with a friend makes it more enjoyable, keeps you more accountable and strengthens your commitment to your fitness routine. The more consistent you are the more your metabolism gets a boost.
If you haven’t joined our Free Facebook group yet, why not join us now? Start boosting your metabolism with other like-minded women, have fun, share experiences and cheer each other on.
Boost metabolism over 50: Eat spicy foods
If you enjoy hot spicy foods, you’re in luck. Spicy meals containing capsaicin, which is found in hot peppers can temporarily increase your metabolism.
Out of whack hormones?
As we enter our late 40’s and 50’s, we often notice a change in hormones. A reduction in estrogen is often seen in our midsection. There are several hormones that could impact your slowing metabolism so if you’re exercising and eating healthy meals and still not seeing any results, it’s worth asking your doctor to check your hormones.
Boost metabolism over 50: Eat less junk food
Not only is junk food highly processed, low in nutrients and usually high in calories, less calories are burned when eating junk food compared to a meal consisting of whole foods like lean protein, fruits and vegetables.
Boost metabolism over 50: Drink your Coffee
Caffeine has been found to boost metabolism and may provide other benefits as well. If you have pre-existing heart condition, you’ll want to check with your doctor before adding caffeine to your diet.
What if you’re like me and don’t like coffee? Check out this blog, Your body’s reaction to caffeine, where I share several options for getting your daily caffeine fix
Boost metabolism over 50: Eat breakfast
Even if you’re not big on eating first thing in the morning, eating something small like some yogurt, or an egg will get your metabolism moving.
Pulling it all together...
The best way to boost your metabolism is to start moving more. If you haven’t had a lot of physical activity lately, start with walking. Add in strength training! The benefits of strength training reach far beyond the increase in metabolism.
Drop me a comment and let me know which of these tips for boosting your metabolism you are implementing.
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