How to Speed Up Metabolism After 50 Female: Tips for Women

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Hitting your 50s is like stepping into a new chapter full of potential and change, especially for women.

With menses ending and menopause beginning, changes in your body can be challenging. Weight gain and changes in metabolism are difficult to overcome, but it can be done with a little effort, patience, and education on how to keep the fires burning!

Understanding your metabolism and making appropriate lifestyle changes can be a game changer. Let’s discuss what’s happening with your body and practical, actionable ways on how to speed up metabolism after 50 for women.



Understanding Metabolism and Its Changes After 50


Metabolism Basics


What is metabolism and why does it matter?

Metabolism is the process that keeps your body running like an engine for everything from breathing to digestion. It determines how many calories you burn just existing. While everyone’s metabolism is unique, after 50, due to age and hormonal changes, slowdown is a definite.

Weight gain from these changes is one of the biggest issues mid-lifers face. Fewer calories burned at rest often equals more stored fat. The good news? Being aware and making a plan to boost your metabolism IS possible!


Hormonal Changes Post-50


Once menopause enters the chat, hormones like estrogen take a bow. This impacts your metabolic rate. Estrogen plays a huge role in regulating energy use, and lower levels often lead to increased fat storage, especially around the middle. Your body begins prioritizing survival over efficiency.

But the key here is perspective—you’ve got the tools to outsmart this natural process.



5 Strategies to Speed Up Metabolism After 50


1. Strength Training


After age 50 studies have proven that adding strength training is crucial to improving metabolism as well as for anti-aging effects to prevent sarcopenia (muscle loss) and maintaining bone density.

Muscle burns more calories at rest than fat, meaning that the more lean muscle mass you build, the more efficient your metabolism becomes—even while binge-watching your favorite show.

Start with simple exercises that use resistance bands or light weights. Not sure where to begin? Check out the 9 best low-impact exercises for effective weight loss over 50 for some inspiration.

2. Nutrition

Optimizing your nutrition is key to fighting the metabolism decline.

Foods you choose will either fuel the fire or douse it. Loading up on whole foods rich in protein, healthy fats, and complex carbs will give your body the vitamins, minerals, and nutrients it needs to keep you healthy and disease free.

Protein, in particular, is a metabolic powerhouse—your body burns more calories digesting it compared to fats or carbs.

I’ve found that sticking with easy, sustainable eating habits helps. I recommend borrowing ideas from these 7 easy daily eating habits for effective weight loss over 50.


3. Hydration

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Water is often overlooked but essential for keeping your metabolism humming. Studies show that even mild dehydration slows down metabolic processes. Take your weight, divide it in half, that is how many ounces of water YOU need per day. Usually averages out to 8-10 glasses a day.

If plain water feels boring, jazz it up with lemon or mint. Additives with minerals and vitamins can be a good choice as well. Cold water may even give an extra calorie burn as your body works to heat it.

Check out this awesome water bottle that helps you track your water intake electronically and reminds you to drink. I have found it life changing! MicheleWater.IO Smart Water Bottle



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4. Manage Stress/Get Quality Sleep


Sleep and stress, stress and sleep. They go hand in hand and managing both is key to our metabolic health. When you are sleep deprived your body produces more ghrelin—the hunger hormone—and less leptin, which signals fullness.

Insulin resistance becomes a problem and leads to weight gain. It is a vicious cycle. To improve your sleep quality, stick to a routine. Go to bed and wake up at the same time daily, avoid caffeine late, and create a calming pre-sleep ritual like reading or meditating.

Chronic stress, which is the American way of life, causes stimulation of the sympathetic nervous system resulting in elevated epinephrine and cortisol, that flight or fight feeling.

Cortisol will wreak havoc on metabolism if left unchecked. High cortisol levels signal your body to store fat, especially around the abdomen. Finding ways to relax can go a long way. Engage in yoga, mindful breathing, or even a relaxing walk outdoors. Your mind and body will thank you.

5. Supplementation

Supplements can work in several ways to boost metabolism. Fat burning supplements often promise quick fixes but must be selected carefully.

Some supplements work at the cellular level to boost cellular energy, others work by enhancing other metabolic processes so that your overall metabolic health is improved, thereby improving metabolism.

All of these recommendations work best when combined with exercise and a balanced diet.


Supplements to Speed Up Metabolism After 50:

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*CREATINE: A compound that helps provide energy to muscle cells, often used to enhance athletic performance and muscle growth.​​​​​​​​​​​​​​​​

*ALPHA-LIPOIC ACID: A powerful antioxidant that helps convert nutrients into energy and may support nerve health and blood sugar regulation.
*VITAMIN D: Essential for bone health, immune function, and calcium absorption. Often produced by the body through sunlight exposure.
*B-COMPLEX VITAMINS: A group of eight vitamins that play crucial roles in energy metabolism, brain function, and cell health.
*CURCUMIN: The active compound in turmeric with potent anti-inflammatory and antioxidant properties.

*MAGNESIUM: A mineral important for muscle and nerve function, energy production, and bone health.
*OMEGA-3 or FISH OIL: Essential fatty acids that support heart health, brain function, and reduce inflammation.
*SELENIUM: A trace mineral that supports thyroid function and acts as an antioxidant.
*ZINC: A mineral crucial for immune function, wound healing, and metabolism.
*VITAMIN C: A powerful antioxidant that supports immune system, skin health, and collagen production.

*IRON: A mineral essential for producing hemoglobin and preventing anemia.
*COQ10: An antioxidant that helps generate energy in cells and may support heart health.
*GREEN TEA EXTRACT: Rich in antioxidants, may support metabolism and provide potential health benefits.
*CALCIUM: A mineral critical for bone health, muscle function, and nerve signaling.
*ESSENTIAL AMINO ACIDS (EAAS): Protein building blocks that the body cannot produce and must obtain through diet or supplements.

✅ Click this link to read my Top 10 Supplements for people over 50. These are my best picks for over-all health and wellness.

Navigating the world of supplements can feel like wandering through a spice market, colorful and promising, yet bewildering with choices. How to boost metabolism after 50? You might find supplements a worthy companion on your journey. Here’s what you need to know before incorporating them into your daily regimen.

Key Ingredients to L👀k For

When choosing a supplement, certain ingredients stand out for their metabolism-boosting properties.

Coffee, anyone? Most of us enjoy it, and its caffeine content is more than just a wake-up call; it’s a well-known metabolism enhancer. Black coffee has been recognized for its fat-burning potential and ability to increase calorie expenditure.

Then there’s green tea extract, another fan favorite. It’s revered for its catechins, a type of antioxidant that’s been shown to boost your metabolism. Green tea isn’t just a cozy drink on cold nights—it’s a metabolism ally.

Consider supplements containing capsaicin, the compound that gives chili peppers their heat. Capsaicin has been shown to slightly increase metabolic rates, giving your calorie-burning potential a gentle nudge. Including these ingredients can complement your efforts along with these Top 10 Supplements For People Over 50.

Curious about how these supplements work? Dive into the science behind fat-burning supplements. Just remember—supplements can help, but they’re not a substitute for healthy habits.



Conclusion


Speeding up metabolism after 50 isn’t impossible for women but it does take commitment. Don’t forget the importance of hormone balance. Talk to your medical professional about different ways to manage weight through hormone replacement therapy.

Putting these recommendations to work will help more than your waistband—they boost energy levels, improve mental focus, and enhance overall wellness. Aging gracefully is possible!

With strength training, smart nutrition and appropriate supplementation, along with good sleep, and stress management, you have all the tools to rev up your metabolism.

The key is consistency and being kind to yourself. Your 50s might just be the best decade yet. Here’s to midlife!

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2 thoughts on “How to Speed Up Metabolism After 50 Female: Tips for Women”

  1. This is an insightful and empowering blog post! It provides a balanced approach to navigating metabolic changes after 50, blending science-backed strategies with practical advice. I appreciate the focus on strength training, nutrition, and stress management, which are often overlooked but critical components of overall health. The supplement recommendations are a thoughtful touch, though it’s great that the author emphasizes they should complement, not replace, healthy habits. This guide is a wonderful resource for anyone looking to embrace their 50s with energy and confidence!

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