Everyone's metabolism is unique - some people's metabolisms are quicker, while others are slower. However, it is known that, as you become older, your metabolism decreases.
Have you ever wondered why?
Not only will we explain why, but we'll also tell you how to jumpstart your metabolism after 50.
Metabolism and aging - explained
The concept of a metabolic rate refers to all of the chemical reactions and processes in your body that convert food to energy. You may lose weight if you burn more calories than you consume. You may gain weight if you consume fewer calories.
Your metabolism, however, is much more than that.
Hormone changes cause your body to accumulate more fat and lose muscle as you get older. After the age of 50, these changes become more obvious. They cause your metabolism to slow down.
The good news, however, is that after 50 you don't have to live with a slower metabolism. You can improve it by making a few easy lifestyle changes.
Eat right and don’t skip meals
The secret to boosting your metabolism is to increase your protein intake. Because your body grows less effective at absorbing nutrients with time, eating whole meals might help you acquire more nutritious value. Foods that are high in nutrients keep your body powered for longer.
To compensate for muscle loss and to preserve bone health and other bodily processes, older persons require extra protein. Most mature persons require roughly 1.0 to 1.5 grams of dietary protein per kilogram of body weight, whereas younger adults require about 0.8 grams.
Some examples of food that can help boost your metabolism are meat, fish, eggs, dairy, legumes, nuts, seeds, chili peppers, beans and legumes, ginger, and cocoa.
Be sure you get enough sleep
Sleep is essential for your general health, as well as your metabolism. As you grow old, you tend to receive less quality sleep. This is why it is crucial to get a good sleep so that your body burns more calories and utilizes nutrients more effectively.
Some tricks to improve your sleep are keeping the room as dark as possible, lowering the thermostat, and staying away from food and water before going to bed. Exercising, staying outdoors during the day, and avoiding daytime naps can also help you sleep soundly.
Drinks that can boost metabolism
Drinking water is beneficial for your metabolism. It helps your body use thermogenesis (body heating) to digest and heat the liquid to body temperature. This is the same method that your body utilizes to digest meals. Using energy to generate heat necessitates the burning of calories, which can increase your metabolism by up to 30%.
Green tea, coffee, and ginger tea, for example, may also help enhance metabolism, reduce appetite, and promote satiety, all of which can aid weight reduction. These beverages also include important elements such as antioxidants and other strong components that can improve your health.
Make an effort to be more active
A general increase in activity level each day will do far more for the metabolism than one hour of hard exercise one day a week and then nothing for the rest of the week.
Try walking a little more, taking the stairs, playing outside with your kids, and so on. All of these things raise your heart rate, which boosts your metabolism.
The quicker your metabolism, the leaner your muscles are. However, you will not get maximal effects if only a few muscles on your body are super-lean as a consequence of repeated activities. To boost calorie expenditure naturally and gain lean muscle mass, it is recommended to exercise more muscle groups at once.
Weight loss - diet vs. exercise
People who exercise harder may believe they are burning more calories than they actually are. The truth is that, even if you exercise intensely, you can't outrun a poor diet. And, contrary to popular belief, exercise alone will not result in significant weight loss.
Additionally, if you're working out twice as hard, you're more likely to become hungry and overeat. Along with calorie reduction, thirty to sixty minutes of moderate physical activity is suggested each day.
Weight loss after 50 - the right caloric intake
Up to the age of 50, 2,000 calories a day is plenty if you're moderately active. After 50, you must reduce your caloric intake to 1,800 calories.
Basically, if you are equally as active as you were at 20, you'll require 200 fewer calories per day at 50. After the age of 60, you will require 400-500 fewer calories in order to maintain your weight. A sedentary lady in her 50s and 60s should consume around 1,600 calories each day. Increase to 1,800 calories if you're more active. A daily 500-calorie deficit, either via food or activity, is required to lose one pound per week.
Weight loss and diet for women during menopause
A whole-food diet high in fruits, vegetables, whole grains, high-quality protein, and dairy products may reduce menopause symptoms. Phytoestrogens and healthy fats, such as omega-3 fatty acids from fish, may also help.
Men and weight loss after 50
Why do males appear to have an easier time losing weight at this age?
Men's metabolisms decline with age, and they lose muscle mass. They do not, however, go through the same hormonal changes as women do, so the weight is distributed differently. The absence of estrogen after menopause causes fat to migrate to the stomach.
Don’t forget your supplements!
A great way to speed up metabolism after 50 (and not only) is through dietary supplements. Vitamins and minerals are elements that your body needs for optimum growth and function. Vitamin supplementation is a significant part of most people's lives in the United States, with nearly 80% of Americans taking supplements for overall health advantages.
B-complex vitamins aid in the metabolism of carbohydrates, lipids, and proteins. They allow stored energy to be activated - rather than converted to fat. Supplements rich in iron are also a powerful boost to your body's production of the amino acid L-carnitine - which aids fat burning. And let’s not forget about calcium and vitamin C - which are important minerals that improve your overall performance.
Before attempting to add supplements into your diet, take into account your lifestyle, age, gender, health objectives, stress levels, sleep habits, dietary limitations, or any medical concerns. It's possible that consulting with your doctor will help you figure out what's best for you. When used incorrectly or in large doses, vitamins might be harmful to your health.
If you detect a new health problem or are having trouble completing daily tasks, consult your doctor. A medical issue that requires treatment might cause a slowed metabolism.
Before you go…
Remember that it may take a while for your metabolism to rise. While you can gradually increase the number of calories you consume and still lose weight, things won’t happen overnight. Three months is a typical timeline to expect to notice results.