How To Improve Your Metabolism Over 50 – Tips And Tricks

How To Improve Your Metabolism Over 50 – Tips And Tricks

If you’re looking for some simple, yet effective ways to boost your metabolism, then you’ve come to the right place. 

We’ve extracted the best tips on diet, exercise, drinking tea, and lifting weights. By following these simple strategies, you can enjoy optimal energy and weight control without sacrificing quality.


Increasing your exercise routine after you hit 50 is an excellent way to boost your metabolism. 

As we get older, our metabolisms start slowing down, which is one of the causes of the aging process. One of the best ways to increase your metabolism is strength training exercises. 

Studies show that strength training will improve your metabolism and increase your muscle mass. A clinical study published in the American Journal of Clinical Nutrition concluded that people over the age of 50 who engaged in strength training three days a week experienced an increase in metabolism. 

Additionally, they reported an improved sense of strength and body composition.

Seniors tend to lose muscle as they age, and this reduces their ability to burn calories. Exercise, however, can alter this process by increasing muscle mass. 

The key is to find a workout program that is safe and sustainable for you. Make sure to include exercises that challenge your muscles but do not exhaust you.


As you age, your metabolism will slow down, which can be detrimental if you’re trying to lose weight.

However, there are a number of strategies that you can use to keep your metabolism up and maintain a healthy weight. These include adopting a healthier lifestyle and getting more physical activity. 

You can also make smart food choices that will help you lose weight and improve your metabolism.

First of all, you must understand how your metabolism works. It is not a simple switch that can be flipped on or off, but a series of complex processes that turn food into energy. 

These processes are affected by age, gender, body size, and family history. However, you can change your lifestyle to speed up your metabolism even if you’re over 50.

If you’re trying to increase your metabolism in your 50s, it’s crucial to boost your protein intake. Research shows that older adults with a high-protein diet are more likely to build lean muscle. 

Omega-3 fatty acids vastly help your body fight inflammation and increase muscle protein synthesis. You should aim for a minimum of 30 grams of protein per day, and get the rest from snacks and other foods.

Drinking Tea

If you’d like to boost your metabolism over 50, there are several lifestyle changes you can make. 

The first step is to understand how your metabolism works. Metabolism is a complex series of processes that turn food into energy. The amount of energy you burn each day depends on a variety of factors, including age, gender, and genetics. 

Although you can’t change your age or gender, you can improve your metabolism.

Green tea is a good choice for those looking to improve their metabolism. This natural beverage has been linked to weight loss and a decreased risk of obesity. 

Green tea also has many health benefits, including a reduced risk of stroke. As we age, strokes become more common and are one of the leading causes of disability and death.

Lifting Weights

As we age, our bodies undergo changes, including a slowing metabolism. 

Fortunately, there are simple ways to help your metabolism stay on track, including lifting weights. In addition to regular exercise, a high-protein diet is a great way to boost your metabolism. 

Try to get at least 30 grams of protein with your three main meals. This is a great goal for people over 50, and it can help you lose weight and keep lean muscle.

Loss of muscle mass is one of the main factors that slows your metabolism. Lifting weights helps prevent this by building muscle, which is metabolically active. In addition, strength training can improve strength, which in turn increases metabolism. 

In fact, a 2015 study published in the American Journal of Clinical Nutrition found that strength-training three times a week can increase metabolism in people over 50. The researchers noted that the exercises also improved muscle mass and body composition.

High-intensity interval training (HIIT) can also boost your metabolism. This exercise method involves alternating short, high-intensity exercises with periods of low-intensity exercise. 

This technique is effective in burning more calories in a short time than other forms of exercise, and it also creates an “after-burn effect” that helps boost your metabolism. 

However, the American College of Sports Medicine recommends adjusting the intensity of a HIIT workout to your level of fitness. Otherwise, you may suffer an injury.

Getting Up Before A Meal

It has been proven that even small movements increase metabolism. 

According to NYC fitness specialist Reggie Chambers, every little bit of movement counts in boosting metabolism. One of his tips for increasing metabolism is to use the bathroom on a different floor, since every extra step adds up.

Hormone Levels

There are several lifestyle changes that can help improve metabolism over 50, including eating the right foods. 

The first step is to understand how your metabolism works. Your metabolism is not a switch that can be flipped on or off, it is a complex process that converts food into energy. It is influenced by several factors, including age, gender, and body size. 

Although there are no proven medications to boost metabolism over 50, certain lifestyle changes can speed up your metabolism.

Hormone levels can affect your metabolism, regulating the way your body uses energy. If your hormones are off balance, you may experience weight gain. 

This can be caused by a low level of thyroid hormone or excess cortisol. Different hormone imbalances will cause different symptoms. It is best to consult a hormone expert, who will review your current hormone levels and create a personalized plan.

Low-Carb, No-Sugar Foods

There are several ways to improve your metabolism once you reach your fifties, including adopting a healthier lifestyle and exercising. 

The first step is to make healthy changes in your diet. For instance, try to eat a diet that is high in protein. Protein is essential to muscle protein synthesis. 

As you age, your liver reduces the production of insulin-like growth factor 1, which slows down the assembly line of proteins into brawn. Ideally, you should consume at least 0.7 grams of protein per pound of ideal body weight per day. 

This means that you should aim to consume 20 to 30 grams of protein at every meal, with the rest coming from snacks.

Another way to boost your metabolism is to increase muscle mass. Several studies have shown that strength-training exercises improve your metabolism. 


There are several things you can do to increase your metabolism over 50. These include exercising, eating the right foods, and getting enough protein. Additionally, try to get up and move around as much as possible, even if it’s just using the restroom on a different floor. Finally, make sure your hormone levels are in check, as imbalances can lead to weight gain.

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