Aging brings about a variety of changes for most women, many of which are unwelcome. One age-related change many women dread is metabolism slow-down and subsequent weight gain, which is especially common after menopause, says Columbia University's Health Services. The Mayo Clinic website states that muscle mass naturally decreases with age, and since muscle burns more calories than fat, a decrease in muscle results in slower metabolism. In addition, the hormonal changes of menopause cause weight gain in many women. Fortunately, there are things you can do as a woman in your 50s -- and beyond -- to maximize your metabolism and minimize weight gain.
Up Your Activity
Step 1
Engage in regular cardiovascular exercise. While there are some aspects of metabolism that are out of your control, how much exercise you get each week is up to you. Cardio exercise burns major calories, which revs your metabolism and helps keep you slim. The Mayo Clinic website recommends at least 30 minutes of cardio exercise per day, such as cycling, swimming or walking.
Step 2
Incorporate strength training into your exercise routine. Strength-training workouts are crucial for keeping your metabolism running high in your 50s and beyond. Strength exercises build muscle, counteracting the muscle loss that comes with age. And because muscle burns more calories than fat, strength training increases your metabolism not just while you're exercising but at all times.
Step 3
Move as much as possible throughout the day. Formal exercise isn't the only way to speed up your metabolism and burn calories. The more you move each day, the more calories you will burn, thus helping you avoid age-related weight gain. Choose the more active option in any situation, such as climbing stairs instead of taking the elevator, pacing the floor while talking on the telephone instead of sitting during your call and walking or biking to do errands whenever possible.
Eat Smart
Step 1
Cut down on high-calorie "junk" foods. Age, hormones and exercise level all affect metabolism and weight, but it's also important to adjust your diet in your 50s to prevent weight gain. Columbia University notes that you need fewer calories as you age, so you need to cut calories to avoid becoming overweight. Cutting down on or eliminating sweets and treats will reduce your caloric intake considerably.
Step 2
Eat smaller portions. Because you need fewer calories as you get older, reducing the size of your meals and snacks can help you keep calories under control. Take slightly smaller portions at mealtime, and serve meals and snacks on smaller dishes, which may make you feel more satisfied with less food.
Step 3
Fill up on fruits and vegetables. These nutrient-rich foods are low in calories and fat-free, so they'll fill you up without contributing to age-related weight gain. A healthy diet, combined with the physical activity described above, will help your metabolism run at a healthy rate and keep your weight in check.
Tips and Warnings
- You don't necessarily need access to weight machines or hand-held weights to strength train. Resistance bands, household objects like full water bottles and soup cans or your own body weight can be used as resistance to perform strength-training exercises.
- Consult your physician for medical clearance before beginning any new diet or exercise program. Your physician can also give you detailed advice regarding weight and health as you age.
Things You'll Need
- Exercise equipment
- Athletic shoes and clothing
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