How can I boost my metabolism after 50? [10 Powerful Tips]

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You might be asking yourself, “How can I boost my metabolism after 50?”

There are a few ways to do this. First, make sure you’re not eating too many calories and that you’re sleeping well.

How much time should I spend exercising?

How often should I exercise? How hard should I work out?

These are all critical questions to ask yourself as well!

Another way is by drinking plenty of water and eating foods high in protein, such as chicken, eggs, fish, or tofu.

Table Of Contents

Causes of low metabolism after age 50

Lack of sleep

It can affect your metabolism by slowing it down and making weight loss more difficult. 

If you’re having trouble falling asleep at night, try going to bed earlier or taking a warm bath before bedtime. 

You could even make some lifestyle changes, such as cutting out caffeine after lunchtime and staying away from alcohol before going to bed.

Depression and other mental health issues

If you have a mental illness, it could be slowing down your metabolism by causing fatigue or making weight loss more difficult. If this is the case for you, speak with your doctor about medication or therapy options that might help get rid of this barrier so you can lose weight easier.

Sedentary lifestyle (not moving enough)

It is by far the most common cause of decreased metabolism after age 50, so it’s essential to try and do some form of exercise every day! It doesn’t have to be a strenuous workout either; you could take a walk around your neighborhood or go to the gym a couple of times a week.


Some medications can slow down your metabolism by changing how you store fat. If this is the case for you, it might be time to get a new prescription or speak with your doctor about other ways of managing these symptoms instead.

Inactivity and low muscle mass (decreased physical activity)

It also slows down your body’s metabolism and makes it much more difficult to lose weight! If this is the problem for you, try walking or doing some form of light physical activity every day.

Hormonal issues (low estrogen levels)

Estrogen helps boost your metabolism by storing extra fat in your butt and thighs instead of around your stomach. As estrogen levels decrease with age, this can lead to weight gain in the midsection and make it much more difficult for you to lose weight.

Poor diet (consuming too many calories)

If you’re not eating enough healthy foods such as fruits, vegetables, and fiber every day, then your metabolism will slow down because of how your body processes food! Make sure you’re eating plenty of these, and be sure to avoid candy, soda, and junk food.

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Some Best Metabolism Booster

How to boost your metabolism with exercise and diet

1. Eat a healthy breakfast with protein and whole grains

A healthy breakfast is essential for your metabolism because it boosts energy and keeps you full for a more extended period.

-Bananas, oatmeal, or whole-grain toast with peanut butter

-Egg whites and whole-grain toast or a smoothie with protein powder

-Whole wheat pancakes, omelet with veggies.

2. Have a healthy lunch (boost my metabolism after 50)

-Salad with beans, shredded chicken, or fish

-Whole wheat pasta and veggies

-Soup and a sandwich made with whole-grain bread.

3. Snack healthy

-Apples, grapes, or berries with yogurt and peanut butter

-Whole wheat crackers and hummus or low-fat cheese slices

-Hummus and vegetables such as cucumbers or carrots.

4. Drink lots of water to stay hydrated and keep your metabolism going

 You have to drink at least two liters of water every day to keep your metabolism going strong!

-Drink a glass of water before you eat or drink something else.

-Sip on some flavored seltzer during the day too.

5. Exercise regularly – It will make a difference! –

 If possible, exercise every day for at least 30 minutes. There are many ways to get exercise, too; you could go on a walk with your family or try yoga!

-Walk around the neighborhood every evening after dinner.

-Take up hiking or bike riding with friends instead of just sitting inside and watching TV.

-Do yoga in the morning or evening to relax and feel less stress

-Do some household chores like vacuuming instead of watching TV.

6. Try eating more foods that are rich in omega-3 fatty acids –

-Omega-3 fatty acids reduce the risk of heart disease and help boost metabolism.

-Add lean meats like fish or chicken to your diet instead of beef or pork.

-Enjoy nuts and seeds as snacks too! (walnuts, peanuts, almonds, sunflower seeds, etc.)

7. Get enough sleep – (boost my metabolism after 50)

sleep is vital for your health and metabolism.

If you don’t get enough sleep, you will feel tired during the day and not have as much energy to exercise. Try going to bed at a reasonable time every night so that you’re well-rested.

-Prepare for bed on time by laying out your clothes, brushing your teeth, and setting your alarm.

-Try to get at least 6 hours of sleep every night.

8. Change up your exercise routine –

If you’re constantly doing the same type of exercise, it won’t be effective anymore because your body will get used to it! It’s essential to change things up to keep burning calories and so that you don’t get bored.

-Try a new type of yoga or Pilates class!

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-Mix up your workout routine by doing track, swimming, or biking instead of just running on the treadmill all the time.

9. Eat before and after exercising to boost metabolism (so you can burn more calories)

-Aim to eat 250 to 400 calories within 30 minutes of finishing your workout.

-If you can’t stomach food yet, drink a glass of chocolate milk or a protein shake instead.

10. Keep a journal – (boost my metabolism after 50)

Keeping a daily food and exercise journal will help you track what you’re eating and make sure you burn enough calories.

-Be honest with yourself about what you do for meals and workouts so you can better plan your food and exercise for the future.

-Keep track of how many calories you burn during every workout session so that you know if you need to eat more or less at certain times throughout the day.

11. Avoid crash diets –

Crash diets may seem like a good idea to jump-start your metabolism, but it is essential to be healthy and eat balanced meals to keep your body strong and healthy.

-Plan out what you will eat for the week so that you know exactly how many calories you should eat each day!

-Eat small portions of food throughout the day instead of eating one or two large meals.

-Be patient with yourself and remember that it takes time to lose weight, so you shouldn’t get discouraged if you don’t see results right away!

12. Get enough calcium, vitamin D, magnesium, and potassium –

It would be best to have these nutrients for healthy muscles, so not having enough can affect your metabolism.

-Enjoy low or nonfat dairy for calcium and vitamin D, spinach and broccoli for magnesium and potassium, and foods rich in Omega-3 fatty acids like salmon & walnuts for all three!

Remember to be patient with yourself when trying to lose weight – it takes time so try not to get discouraged!

Good luck!

Foods that boost your metabolism (How can I boost my metabolism after 50?)

These foods include:

– green tea

– avocados

– grapefruit and apples.

Try eating these foods for two weeks or more to see a difference!

Tips for a healthy, happy life at any age!

– Get plenty of sleep

– Exercise for at least 30 minutes every day, if not longer. Try to aim for 60 minutes or more!

– Eat foods high in protein and fiber, so you feel full but don’t gain weight.

– Drink lots of water throughout the day to stay hydrated.

Why it’s essential to maintain a healthy lifestyle after 50

Continuing to take care of your body, mind, and soul is super important.

– You could get seriously sick if you don’t exercise and eat well!

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– It’s also essential to stay mentally healthy so your body can keep going.

– If you have a healthy lifestyle, you’ll feel better about yourself and be able to do more things.

– You can also help your loved ones by setting an example for them of how they should take care of themselves!

– The truth is that our bodies will begin to show signs of aging as we get older, but it’s up to us to manage that and make sure we’re still healthy and happy!

– People will treat you differently as you grow older, so it’s important to keep up your health standards so people can see how great you are at any age.

How metabolism slows down after the teenage years: You might notice changes in weight or body shape after 18. It is normal, and in most cases, you’re just going to have to do a little more work when it comes to working out or eating healthy!

– Be sure that no underlying medical conditions are causing these changes because sometimes this can make weight loss difficult.

– If you’ve tried everything and nothing has worked, it’s time to make an appointment with your doctor.

– Sometimes we need a little extra help when it comes to losing weight, but the good news is that there are many options available!

How much time should I spend exercising?

There is no specific amount. It depends on what you’re doing, your current weight, how intense the workout will be, etc.

How often should I exercise? How hard should I work out?

You can do it daily, but if you’re starting to work out after a long break from exercising, then three times a week is fine.

Just make sure your muscles are being worked on and not hurt!

You could try going to the gym or going for a walk around your neighborhood.

 On a final note:

I hope you got the answer to the query”How can I boost my metabolism after 50?

The best way to maintain a healthy metabolism is by eating whole foods, including vegetables and fruits.

Drink water throughout the day instead of sugary drinks like soda or juice.

Exercise can also help boost your metabolism, but it should be done in moderation as too much exercise can lower your metabolic rate!

Which tips do you use for boosting your metabolism?

If you’re looking for more ways to keep up with the demands of daily life after 50, let us know in the comments.

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