How to increase your metabolism after 50: A practical guide for women in midlife

Life feels different after 50. You've lived enough to know what's working for you, and what's not. But just as you've been getting a handle on how the world works, your body changes the rules.

If it feels like lately you could gain weight just by looking at a sweet treat, you're not alone. Many women find their body composition changes after 50 in ways that they have little control over.

One of the reasons for this is your metabolic rate. Your body burns fewer calories than it did when you were younger.

While that might sound like it's just part of the ageing process, there are things you can do to help improve your energy metabolism.

In this article, we'll cover everything you're keen to know: from why it's so much harder to lose weight in midlife to the lifestyle modifications that make a real difference, and the importance of dietary protein for healthy ageing.

Here is your short and sweet guide for how to increase metabolism after 50.

What happens to your metabolism after 50?

Women go through so many different phases throughout their lives – some wonderful, others less exciting. One of the key changes for older women is menopause.

Menopause usually occurs between the ages of 45-55 [2]. This new life stage comes with a range of emotions, both positive and negative. It also comes with a few biological changes.

For example, around 50% of pre- and postmenopausal women experience weight gain [4]. A key reason for this is changes to your metabolism.

Women over 50 typically have a slower metabolism for 2 reasons [2]: 

1. Lower oestrogen levels lead to more body fat
2. Lower muscle mass affects your resting metabolic rate 

Let’s dive deeper on these factors.

The reasons your metabolism slows 

Before we explain why your metabolism slows, we wanted to refresh your memory on how energy metabolism works.

Your metabolism is a set of biological processes that help your body to burn calories for energy. There are 3 main processes at play [1]:

• Basal Metabolic Rate (BMR): It takes a lot of energy to keep your organs and body functioning properly, which is what your BMR is used for. This is the energy you burn by simply existing, and it makes up 50-80% of your daily energy expenditure.
• Thermogenesis: Each time you eat, a small amount of energy is used to consume and digest the food and drinks. This makes up about 5-10% of your daily energy expenditure.
• Physical Activity: Whether you’re going for a run or walking to the shops, both exercise and incidental activity require energy. Physical activity accounts for up to 20% of your daily energy expenditure.

When we talk about your metabolism slowing down, we’re mostly referring to your BMR – or how your body burns calories in its resting state.

As we mentioned earlier, 2 key factors affect your metabolic rate: oestrogen and muscle mass.

The link between oestrogen and body fat 

The major change that happens during menopause is a significant drop in oestrogen levels [5]. Unfortunately, this also comes with changes in how your body stores fat. This is a key reason that weight management feels so much harder after menopause.

Postmenopausal women are more likely to carry visceral fat around the stomach [4]. The more body fat you have, the less lean mass there is. And the less lean mass, the slower your metabolism is likely to be.

Why muscle mass matters for metabolism

The main factor that determines if you have a fast or slow your metabolism is how much muscle you have [1]. This is because muscle tissue burns more energy than fat.

Both men and women lose muscle mass as they age, which tends to slow down the metabolism. The good news is that building more muscle can help boost metabolism.

Signs of a slow metabolism

So far, we’ve focused a lot on weight gain, which is a key sign of a slow metabolism. But it’s not the only one to be aware of. Other signs of a slow metabolism include [8]:

• Fatigue or tiredness
• Dry or cracked skin
• Hair loss
• Craving sugar or carbs
• Constipation
• Feeling cold
• Insulin resistance

If you’ve noticed any of these symptoms pop up recently, it’s worth visiting your doctor for a check-up.

If you're looking for assistance on your weight loss journey, you might like to consider the Juniper Program. You’ll get expert support from a team of health pros, like dietitians, who can guide you through your weight loss journey, including which foods to eat to achieve your goals.

You can check your eligibility here. 

Ways to boost your metabolism after 50 

While there isn’t much you can do about menopause, there are some steps you can take to help support your metabolism as you age. From diet and exercise to sleep and supplements – here is what you need to know.

Build muscle with strength training

The most effective method to increase metabolism is building more muscle mass [4]. Strength training is the best option for this, but that doesn’t mean you have to become a gym junkie.

There are many simple exercises you can do at home which are just as powerful, such as:

• Squats
• Box press-ups
• Ankle taps
• Bicep curls

At the end of the day, it’s all about finding the type of resistance training that works for you. Maybe that’s lifting weights in the gym, a studio class like Pilates, or even a home workout.

Prioritise protein

After you eat, your BMR increases for a short time while your body digests and metabolises the food. Protein has the strongest effect on your BMR, increasing your body's metabolism by 20-30%. In comparison, fats and carbohydrates increase it by 5-10% [1].

Remember, healthy eating means having all 3 macronutrients with each meal. For protein, you’re aiming for one-quarter of each main meal [4].

Move more throughout the day

It should come as no surprise that exercise is a key step for boosting your metabolism at any age. The Australian guidelines for physical activity are [2]:

• 2.5-5 hours of moderate activity each week – such as walking, golf, swimming or household chores
• 1.25-2.5 hours of vigorous activity each week – such as aerobic exercise, high-intensity interval training (HIIT), cycling or team sports 

The simple truth is: all movement is good movement. Whether that’s a daily walk or a weekly jog, building a regular exercise routine is a great step toward a healthy metabolism.

Manage stress levels

Everyone experiences stress sometimes, but if you feel highly stressed on most days, it could be affecting your health.

The stress hormone, cortisol, is not such a good friend to your metabolism either. It can lead to less muscle mass and a slower metabolism if left unchecked.

Luckily, there are lots of ways you can try and reduce stress, such as:

• Practicing mindfulness
• Regular exercise
• Listening to music
• Catching up with friends and family

Improve your sleep

We know that quality sleep is important for our health, but many of us still don’t get enough. Unfortunately, poor sleep habits can affect your metabolism and body weight.

First, poor sleep impacts our eating habits. We’re likely to eat more calories and choose less healthy foods. Most of us will reach for sweet, salty and starchy foods after a bad night’s sleep [1][9]. 

A lack of sleep also makes us feel more tired, which makes it much harder to stay active [3]. This combination of eating more and moving less is a recipe for higher levels of body fat and muscle loss, which we know slows down our metabolism.

But we do want to highlight that it’s not your fault. Many women have disrupted sleep during menopause for a lot of different reasons. If sleep has been harder to come by after a certain age, it’s worth asking your doctor for advice.

Stay hydrated

This won’t be the first time you’ve been told to get your 8 glasses a day, but it might be the first time you’ve heard it can boost your metabolism.

Drinking water activates water-induced thermogenesis, which is the energy your body burns to process food and drinks.

Some research has shown that drinking water can increase your metabolism by up to 25% for an hour after drinking it. Cold water is slightly more effective than warm water, but both have the potential to give your metabolism a boost [10].

So, how much is enough? The recommended water intake for an adult is 2-2.5 litres per day.

Consider supplements

Most of the nutrients you need will come from a healthy, balanced diet. But there are a few vitamins and minerals that are more important for women over 50. These include [6][7]: 

• Vitamin B
• Vitamin C
• Vitamin D
• Vitamin E
• Omega-3 fatty acids

We do want to mention here that working with a health professional is the best way to decide what supplements will be most effective for your body.

Foods that may help support metabolism

You might have heard of metabolism-boosting foods and wondered if it was really that simple. It is… and it isn’t. 

While certain foods can help increase your metabolism for a short time, they’re not as magical as many marketing campaigns will have you believe. So, while we do recommend these foods as part of a balanced diet, the key to healthy eating is a variety of foods that make you feel good.

Examples of foods to support your metabolism include [1][5][8]:

• Protein-rich foods like lean meats, fish, eggs and dairy
• Healthy fats like avocado, nuts, seeds and vegetable oils
• Spicy foods like chilli, mustard and horseradish
• High-fibre foods like whole grains and fruits

Don't forget about drinks either. Research suggests that green tea, coffee and water can all have a positive effect on your metabolic rate.

When to speak to a healthcare professional

For most women, a slower metabolism is a normal part of the ageing process. But for some, a slow metabolism combined with other symptoms is a sign of something else.

Symptoms to be aware of include [1][2]:

• Low moods
• Trouble sleeping
• Unusual weight gain
• Hair loss
• Dry skin
• Muscle pains
• Constipation

It’s always worth talking to your doctor about any health concerns you have, even if they seem small. 

We also have more articles about menopause to help you better understand this stage of your life. While these are not the same as medical advice, they can help you learn more about what to expect and when to seek professional support.

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