As we age, our metabolism naturally slows down due to hormonal shifts, muscle loss, and changes in activity levels. Many women notice that fat loss becomes more challenging—especially around the midsection.
The good news? You don’t need extreme dieting or hours of cardio to support a healthy metabolism. Instead, the right lifestyle strategies can help you burn fat efficiently while maintaining muscle and energy levels.
Why Metabolism Slows After 50
Your metabolism is the rate at which your body burns calories, and several factors cause it to slow as we age:
- Muscle Loss (Sarcopenia): Muscle burns more calories than fat, and with age, we naturally lose muscle—unless we strength train.
- Hormonal Changes: Estrogen and testosterone declines affect fat storage and energy levels.
- Lower Activity Levels: Daily movement tends to decrease with age, reducing calorie burn.
- Insulin Resistance: The body may become less efficient at processing carbohydrates, leading to weight gain.
To optimize your metabolism and lose weight
Prioritize Strength Training Over Excessive Cardio: Engaging in regular strength training helps build muscle mass, which increases metabolic rate and promotes fat loss more effectively than excessive cardiovascular exercise.
Ensure Adequate Protein Intake: Eating too little protein leads to muscle loss, slower metabolism, and increased fat storage. You want to increase your protein intake to support muscle growth and fat loss. Consuming sufficient protein supports weight loss and helps maintain a healthy metabolism.
Aim for 0.8–1 grams of protein per pound of ideal body weight.  A serving of protein is approximately the size and thickness of your palm, providing about 20 to 30 grams of protein.  So, for example if your ideal body weight is 150 pounds, you would need 120-150 grams of protein per day.  That’s about 4-7 palm-sized portions spread throughout your meals in one day!Â
Timing Matters: Eat protein within 30-60 minutes post-workout to maximize recovery.
Check out: Protein in a Day!
Note: Protein increases thermogenesis, so your body burns more calories digesting protein than carbs or fats.
Balance Blood Sugar Levels: Maintaining stable blood sugar through a balanced diet improves insulin sensitivity, reducing the risk of type 2 diabetes and supporting overall metabolic health. Focus on fiber-rich carbohydrates like vegetables, legumes, and whole grains which slow glucose absorption and prevent spikes. Pairing carbs with health fats, like avocado, nuts or olive oil are great ways to stabilize blood sugar. If you’re struggling with energy crashes and a sluggish metabolism, consider using a Continuous Glucose Monitor (CGM) to track your body’s response to food.
Manage Stress and Prioritize Quality Sleep: Effective stress management and adequate sleep are crucial for regulating cortisol levels, which can impact weight, immune function, and keep metabolism balanced.
High stress levels and not getting enough sleep can lead to elevated cortisol, which encourages fat storage (especially belly fat).
Prioritize 7-9 hours of quality sleep each night to regulate cortisol, support recovery, and promote overall metabolic and hormonal function.
To help you sleep, create a nighttime routine, and reduce blue light exposure before bed. Consider using blue light blocking glasses in the evening.
Monitor Body Composition with a Bioimpedance Scale: Using a bioimpedance scale provides insights into muscle mass and body fat percentage. This gives you a more comprehensive understanding of health beyond just body weight.
A BIS measures:
- Muscle Mass – Higher muscle = faster metabolism.
- Body Fat % – Helps track fat loss (instead of just weight).
- Hydration Levels – Important for recovery and metabolism.
Weigh yourself at the same time each day for consistency—preferably in the morning before eating or drinking.
These steps will optimize your metabolism & help keep the weight off. Remember, consistency is key.
Be sure to read: Train Smart, Recover Smarter