Your metabolism will slow down as a natural part of the aging process. As you lose muscle mass, gain fat mass and experience hormonal changes, your resting metabolic rate, which accounts for 65 percent of your daily caloric burn, will decrease. By the age of 50 your metabolism will be 10 percent to 20 percent lower than it was in your 20s or 30s. However, there are steps you can take and changes you can make to your lifestyle that will combat this negative change in metabolism.
Eat Better
Step 1
Eat more often. Eating the majority of your calories in one or two meals and eating too few calories causes your body to slow your metabolism and store fat, as UCLA's Student Nutrition Action Committee discusses. Your body is unsure when you will eat again, so it is trying to protect you from starving. Divide your daily caloric intake by five to six meals and eat every three hours to keep your metabolism elevated. The American Journal of Epidemiology reports that you have a lower risk of obesity if you eat multiple meals per day. It will take time for your body adjust, but be patient.
Step 2
Eat breakfast. Breakfast is the most important meal of the day because it breaks the fast your body was in overnight. Breakfast will provide your body with the energy it needs to get moving for the day, and prevent your body from entering the fat-storing, slow metabolism mode that is discussed by UCLA's SNAC. Additionally, a study in the American Journal of Epidemiology reports that you have a greater risk of obesity if you skip breakfast.
Step 3
Drink more water. A small study conducted in Germany found that consuming half a liter of water increased metabolism by 30 percent temporarily, as reported by The Journal of Clinical Endocrinology & Metabolism. The researchers suggest consuming eight ounces of water eight times daily to assist in raising your metabolism. Additionally, replacing other, calorie-laden drink options with water will cut out calories from your diet and assist you in weight loss, which will increase your percentage of lean mass.
Build Lean Mass
Step 1
Work out with weights. Go to a gym or work out at home with dumbbells. According to UCLA's SNAC, you will burn 70 more calories per day per pound of muscle as compared to a pound of fat. As a woman over 50, your body is losing muscle mass and resulting in a slower metabolism, weight training to build muscle can prevent this.
Step 2
Perform weight training exercises three to four days per week. UCLA's SNAC reports that older women can increase their metabolism by 10 percent in just two months of strength training three days per week.
Step 3
Use weights that will help to stimulate muscle growth, also known as hypertrophy. To build muscle you should use weights heavy enough that you will only be able to complete six to 12 repetitions, as recommended by the National Strength and Conditioning Association. Additionally, the NSCA suggests completing multiple sets of each exercise with short rest periods in between to prevent full recovery before the next set, which will enhance muscle growth.
Step 4
Work all your major muscle groups. Lift with your legs, back, chest, abs and arms. The more muscles you work, the more muscle mass you will be able to develop and therefore generate greater increases in metabolism.
Things You'll Need
- Weights
References
- UCLA's Student Nutrition Action Committee: Nutrition Basics
- Clemson University: Physical Activity for Adults
- Water-Induced Thermogenesis; The Journal of Clinical Endocrinology & Metabolism; 2003
- "Essentials of Strength Training and Conditioning;" National Strength and Conditioning Association; 2000
- Association Between Eating Patterns and Obesity in a Free-Living US Adult Population; American Journal of Epidemiology; 2003
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