If you've noticed that losing weight is harder or that your body doesn't respond the same way to exercise and food, you're not imagining it.
After the age of 50, your metabolism naturally starts to slow down. This leads to weight gain and makes it more challenging to lose. But this shift doesn't mean you're stuck. By understanding what's happening behind the scenes in your body and making a few smart changes, you can maintain your energy, support a healthy weight, and age with strength and confidence.
This blog will break down what slows down your metabolism, why it slows down, and what you can do about it.
What Is Metabolism and How Does It Work?
Metabolism consists of all the chemical processes in the body that keep it functioning. These processes include everything from digesting food to repairing cells. When people talk about metabolism, they often refer to how quickly their body converts food into energy.
The basal metabolic rate (BMR) is the number of calories your body needs at rest. It supports basic functions like keeping your heart beating, breathing, and maintaining body temperature. BMR accounts for most of your daily energy use.
In addition to BMR, there is the thermic effect of food (TEF), which is the energy the body utilizes to digest, absorb, and store nutrients from what you eat. TEF usually makes up about 10% of your daily calorie burn.
Metabolism depends on multiple systems working together. After you eat, your body converts food into energy through a series of steps. These steps break down food into usable units, such as glucose, amino acids, and fatty acids. Cells then use these units to fuel your activities, even when you're at rest.
Your body also uses energy for:
- Heart beating
- Repairing cells
- Digesting food
- Maintaining organ function
Every person's metabolism is slightly different. Factors such as age, body size, and muscle mass affect how much energy your body needs.
Why Does Metabolism Slow Down with Age?
Metabolism slows down with age due to changes in the body and lifestyle. This shift starts gradually in your 30s and becomes more noticeable after the age of 50.
Several factors cause this change, including muscle loss, lower hormone levels, and a decrease in fat-free mass. Muscles are vital because they help the body burn more calories even when at rest. As people age, they typically lose muscle, especially if they don't stay active or engage in strength training.
This loss reduces fat-free mass, which includes muscle, bones, and water. A drop in fat-free mass means the body uses less energy at rest, which lowers the overall metabolic rate. Additionally, hormone changes also play a significant role. Testosterone, estrogen, and growth hormone levels decrease as we age.
These hormones help the body keep muscle and manage how fat is stored. When these hormones decrease, the body starts to lose lean tissue and gain fat, and your metabolism slows down. Being less active also affects how the body burns energy.
Many people move less as they get older, so the body doesn't need as much fuel. As a result, it burns fewer calories just to keep things running, like breathing or keeping the heart beating. Research shows that metabolic rate drops about 0.7% every year after middle age.
That might seem small, but over time, it adds up. This is why staying at a healthy weight often feels harder after the age of 50.
How Does A Slow Metabolism Affect Your Weight?
A slow metabolism can significantly affect body weight over time. When metabolism slows down, the body uses fewer calories to support its basic functions.
This causes a lower resting energy expenditure, which is the number of calories burned while at rest. If calorie intake remains the same, the body stores the excess energy as fat, causing gradual weight gain.
Throughout the day, the body naturally burns calories. This includes calories expended through movement, digestion, and basic functions. A slower metabolism reduces the total number of calories burned, even during physical activity.
Over time, this change can lead to a calorie surplus, especially if your body doesn't adjust its energy levels to match your daily activities. You are more likely to gain weight if you burn fewer calories while eating the same amount of food.
Many people may not notice these internal changes initially. They continue to eat the same portions without adjusting for their slower calorie burn. Consequently, the body stores more fat, resulting in an increase in overall body weight.
The impact of a slow metabolism often becomes more pronounced after age 50. At this stage, hormonal changes, muscle loss, and reduced activity can further slow down metabolism, making it easier to gain weight and more challenging to lose.
Diseases Caused by Slower Metabolism
A slower metabolic rate impacts how the body handles energy, nutrients, and hormones. These changes can set the stage for various disorders.
Hormone-Related Disorders
Metabolism depends heavily on hormonal balance. When hormone levels shift, the body's energy balance is disrupted and can cause:
- Hypothyroidism reduces thyroid hormone production, causing fatigue, weight gain, and cold sensitivity.
- Cushing syndrome results from high cortisol levels and often causes fat buildup, high blood sugar, and weakened muscles.
Weight-Related Conditions
A reduced metabolic rate often means fewer calories are burned at rest. If the calorie count remains the same or increases, you can experience:
- Obesity develops when the body stores more energy than it uses.
- Metabolic syndrome is a group of risk factors, such as elevated blood sugar and abdominal fat, that raise the risk of heart disease and type 2 diabetes.
- Insulin resistance may also occur, where the body does not respond well to insulin, leading to elevated blood sugar levels.
Nutrient Processing Disorders
When the body can't correctly use nutrients due to enzyme deficiencies or damage to metabolic pathways, disorders may develop, including:
- Type 2 diabetes can result from long-term insulin resistance, leading to high blood sugar and related complications.
- Iron deficiency anemia can occur when slowed metabolism limits red blood cell production.
Inherited Metabolic Disorders
Some are born with genetic conditions that affect how their bodies use enzymes or nutrients. These disorders are often rare but pose a danger:
- Wilson's disease causes copper buildup in organs due to poor copper elimination.
- Tay-Sachs disease affects the breakdown of fat in the brain and spinal cord.
- Maple syrup urine disease results from the inability to process specific amino acids.
- Glycogen storage disorders interfere with the release of energy from stored carbohydrates.
- Mitochondrial diseases affect the cells' ability to generate energy efficiently.
Common Myths About Metabolism and Aging
There are several myths attached to how our metabolism works. Some of them include the following.
Myth 1: A Fast Metabolism Always Means You'll Stay Thin
A fast metabolism helps the body use more energy at rest, but it's not the only factor that affects weight. Diet, physical activity, sleep, and stress all affect how your body processes calories. People with a fast metabolism can still gain weight if they consume more calories than they burn.
Myth 2: You Can't Lose Weight After 50
Age-related changes can slow your metabolism slightly, but losing weight after 50 is still possible. Many adults can lose and maintain weight with proper nutrition and consistent movement. The key is adjusting strategies and not giving up on the goal.
Myth 3: Eating Less Always Leads to Weight Loss
Cutting calories too drastically can backfire. When you eat too little, the body conserves energy and slows your metabolism even more. Balanced meals with enough protein and fiber support better weight management, especially as you age.
Myth 4: You Can't Change Your Metabolism
While some parts of metabolism are genetic, your habits still make a difference. Resistance training increases muscle mass, which consumes more calories than fat tissue. Good sleep and stress management also support your metabolism over time.
Myth 5: Only Extreme Diets Work After a Certain Age
Extreme diets may give fast results, but they rarely last. Sustainable weight loss stems from long-term habits. Whole foods, consistent physical activity, and adequate rest are more effective than temporary restrictions.
How to Boost Your Metabolism After 50
As we grow older, our metabolism naturally declines, which increases the difficulty of sustaining energy levels and keeping a healthy weight. However, adopting specific lifestyle habits can help counteract this decline. Here's how to support and enhance your metabolism after 50:​
Strength Training
Muscle mass decreases with age, which can slow your metabolism. Engage in strength training exercises to preserve and build muscle, which can lead to increased calorie burn even at rest.​
- Incorporate resistance exercises like squats, lunges, and push-ups into your routine.
- Aim for at least two sessions per week, focusing on all major muscle groups.​
A study found that elderly individuals respond well to resistance exercise, with notable gains in muscle mass and strength, particularly for those over 85.
Consume a Balanced Diet
A diet rich in protein and whole grains, such as quinoa, brown rice, and whole wheat bread, over refined grains, supports muscle maintenance and overall metabolic health.​ You must include lean proteins like fish, poultry, beans, and legumes in your meals. ​
Avoid Skipping Meals
Eating regular meals helps maintain steady energy levels and prevents overeating later in the day.​ Aim for three balanced meals a day, with healthy snacks as needed. Also, include a mix of protein, healthy fats, and complex carbohydrates in each meal.​ Avoid skipping meals, as it can decrease energy and may negatively impact your metabolism.​
Get Enough Sleep
Quality sleep is crucial for regulating hormones and maintaining metabolic function.​ Sleep for at least 7-9 hours per night. Create a consistent sleep schedule and a restful environment.​ Lack of sleep can disrupt hormones that regulate appetite and metabolism, making weight management more challenging.​
Make Healthy Lifestyle Choices
Beyond exercise and diet, other lifestyle factors play a role in metabolic health.​ Manage stress through activities like meditation, yoga, or hobbies.
A review of 58 studies involving over 3,500 people found that these techniques can lower cortisol levels, especially in the morning, when the hormone levels peak. Cortisol controls the body's stress response, but excessive levels over time may slow down metabolism and contribute to weight gain.
Regular stress management may support a more balanced metabolism and help prevent unwanted weight changes by keeping cortisol in check. Furthermore, you must stay hydrated by drinking water throughout the day. Limit your alcohol consumption and avoid smoking.​
Conclusion
Aging doesn't mean you lose control over your metabolism. You can still support how your body uses energy with the proper steps.
For example, strength training, daily movement, and a protein-rich diet help keep muscles strong. In turn, more muscle means your body can burn more calories throughout the day. In addition, eating whole grains, getting enough sleep, and managing stress all play a part in keeping your metabolism steady.
That's why it's helpful to avoid skipping meals, especially breakfast. Regular meals stabilize your energy levels and prevent dips later in the day. Gradually, implement minor adjustments to your lifestyle for improved long-term health.
Although hormone levels change with age, you can still make choices that support your body and mind. This is especially helpful for women managing PCOS, menopause, or stubborn weight changes. That's where Fem Excel comes in.
Our care plans are designed for women dealing with these exact issues. So, if you're feeling stuck, know that support is available and can make a real difference. Take the first step today. Find a personalized plan with FemExcel and move toward more energy and lasting relief.
References
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2. Rogerson, O., Wilding, S., Prudenzi, A., & OO'Connor D. B. (2023). Effectiveness of stress management interventions to change cortisol levels: a systematic review and meta-analysis. Psychoneuroendocrinology, 159, 106415. https://doi.org/10.1016/j.psyneuen.2023.106415
3. Voulgaridou, G., Papadopoulou, S. D., Spanoudaki, M., Kondyli, F. S., Alexandropoulou, I., Michailidou, S., Zarogoulidis, P., Matthaios, D., Giannakidis, D., Romanidou, M., & Papadopoulou, S. K. (2023). Increasing Muscle Mass in Elders through Diet and Exercise: A Literature Review of Recent RCTs. Foods, 12(6), 1218. https://doi.org/10.3390/foods12061218
