The older we get, the more our bodies change. Some of these changes are physical and ones that we may notice, like skin texture changing or hair turning gray, but there are other changes, like our metabolism slowing down, that we may not notice.
Research shows that after we turn 50, our metabolism slows down, and losing weight becomes more and more difficult. But do not worry! With a few changes to your lifestyle, you can change your metabolism for the better! Carry on reading this article to find out how.
Can You Change Your Metabolism After 50?
The short answer: yes. The long answer is a little more complicated than that. Changes to your metabolism as you age are something completely natural and something that the majority of people will experience.
Your metabolism is the chemical reaction that keeps your body alive and also controls how fast you burn the calories that you consume.
The reason that your metabolism slows down is for a number of reasons, but some of the more common reasons include you tend to do less activity as you grow older, you lose muscle, and your internal components begin to age.
However, the changes to your metabolism are not permanent, and you can speed it up again!
What Do You Need to Do to Change Your Metabolism After 50?
You can do several things to change your metabolism after 50, and they are not as daunting or as complicated as they might seem!
Try Weight Training
Weight lifting is a great way to prevent a slowing metabolism as it offers the benefit of preserving muscle mass, a factor that affects the speed of your metabolism.
And if you’re picturing bodybuilders right now, don’t worry! Your weight training does not need to be as complicated as that. It can be something as simple as doing 8-12 reps with hand weights a couple of times a week.
Improve Your Sleep
The amount of sleep that you get is incredibly important when it comes to changing your metabolism: the less sleep that you get, the slower your metabolism can become.
Additionally, some research suggests that poor sleep can increase muscle loss which can further slow down your metabolism. Aim for 8-10 hours of sleep per night to rectify this.
If you find that you struggle to fall asleep, try to unplug from technology and instead read a book for at least one hour before bed.
Eat More Protein
Eating more protein can help to change your metabolism as your body burns more calories whilst digesting protein. Protein-rich food includes lean meats like beef, lamb, and pork and fish and seafood like prawns, crab, and lobster.
Make Sure To Eat Enough Food
Making sure you are consuming enough calories is important as a low-calorie diet can slow down metabolism by switching your body into starvation mode. To avoid this, ensure you are eating three full meals daily.
If you find that you struggle to eat enough calories, eat small portions often, as this will still ensure you’re consuming enough calories.
What Do You Need to Eat if You Want to Change Your Metabolism After 50?
Amending your diet is an important part of changing your metabolism. But, of course, a complete overhaul of your diet is not something that happens overnight, so you can start by adding these foods into your diet:
- Eggs – Rich in protein.
- Flaxseeds – contain protein and vitamins. Research shows that eating flaxseeds can also help combat diabetes, obesity, and cardiovascular disease.
- Lentils – Rich in protein and also contain fiber.
- Green Tea – Studies suggest that green tea increases metabolism and helps with weight loss. Other health benefits include anti-inflammatory effects, antioxidant properties, and benefits for heart and oral health.
- Coffee – Due to its caffeine content, coffee can stimulate metabolism. However, too much caffeine can be unhealthy, so make sure to consume it in moderation.
When Should You Eat If You Want to Change Your Metabolism After 50?
The key to changing your metabolism after 50 is to eat when you’re hungry. Now, this doesn’t mean that you should be eating mindlessly every hour, as this will do more harm than good, but you should pay attention to your body and eat when you’re hungry.
By doing this, you’re not only nourishing your body but keeping your metabolism running all day long. So aim to have a snack every three or four hours to ensure that your metabolism is staying fueled.
What Are the Things You Need to Avoid if You Want to Change Your Metabolism?
Making lifestyle changes in order to change your metabolism is not going to achieve much if you still continue to do things that may undo all the hard work that you’ve done. So here are some things to avoid if you want to speed up your metabolism:
- Eating too few calories – When you lower the number of calories that you consume, your body will lower the rate at which it burns calories which slows down your metabolism.
- Not enough protein – Protein is extremely important for your metabolism as it increases the rate at which your body burns calories.
- Not doing enough exercise – If you lead a sedentary lifestyle, you’re not burning any calories, which has a negative effect on your metabolism. The more you exercise, the faster your metabolism will be!
Final Thoughts on Changing Your Metabolism After 50
And there you have it! Everything that you need to know about changing your metabolism after 50.
It may be a long and difficult process – anything that involves lifestyle changes often is! – but that doesn’t mean that it’s not possible! On the contrary, the more you stick at it, the better the results will be! Good luck!