8 Ways to Increase Your Slowing Metabolism After 60 (2022)

You’re not crazy – if you’re over 60, or even as young as 50, your metabolism is slowing down on you. It’s a natural part of the aging process – insert eye roll here – but seriously, it’s inevitable.

While we do want to briefly cover what’s happening to your metabolism, rest assured there are ways to increase it, and we’ll show you how.

8 Ways to Increase Your Slowing Metabolism After 60 (1)

Your Hormones Are to Blame

According to several fitness and weight loss experts we interviewed in Losing Weight After 60 Is Hard – Here Are 9 Ways to Drop the Pounds, that slowing metabolism has a lot to do with your changing hormones.

Your body stops making as much testosterone, estrogen, and human growth hormone (HGH), which means you start losing your muscle mass – and muscle is a key part of a good metabolism. Menopause and perimenopause can also wreak havoc on your metabolism-boosting hormones.

According to research performed at the University of Texas Southwestern Medical Center, aging mice started to gain weight – without consuming more calories.

This can be a relief, especially if you’ve been gaining weight, yet you’ve been eating the way you’ve always eaten. It’s not all in your head!

Other Causes of Slowing Metabolism

Hormones are easily to blame, because they’re directly linked to the aging process. However, there are other causes of a slowing metabolism, and they can happen to anyone of any age.

Causes of a slowing metabolism include:

(Video) Slow Metabolism? 8 Proven Ways to Boost It & Lose Weight | Joanna Soh

  1. Certain medications, such as diabetes drugs, steroids, and antidepressants
  2. Stress, which ultimately spikes your insulin levels
  3. Not enough exercise, which can lead to fat build-up
  4. Eating too much fat, which your body tries to conserve by slowing down your metabolism
  5. Health conditions like your thyroid losing function or your insulin becoming less functional
  6. Not eating enough calories, which causes your body to slow down because it thinks you’re starving

If any of these sound familiar, they could be yet another cause of your slowing metabolism, which ultimately leads to unexpected weight gain.

Tip #1: Get more Vitamin D

We mentioned earlier that testosterone levels decrease as you age – that’s for both men and women – and that can cause your metabolism to slow down.

However, a recent study in Hormone and Metabolic Research found that getting more Vitamin D can counteract that change.

8 Ways to Increase Your Slowing Metabolism After 60 (2)

Getting more sun is a great place to start, but certain foods can also boost your Vitamin D levels. Reach for egg yolks, salmon and other fatty fish, and vitamin-fortified breakfast cereals.

Tip #2: Do a workout

New research from UT Southwestern Medical Center shows that when mice do just one workout, the neurons that affect metabolism are active for up to two days. That workout was three 20-minute treadmill runs. A bonus? That single workout also caused a decrease in appetite that lasted for up to 6 hours.

A neuroscientist at UT Southwestern says that doing just one semi-intense workout can give you metabolism-boosting benefits that lasts for days. Better yet? These effects last even longer with continued training.

Tip #3: Pick up some free weights

Lifting weights has two positive effects on your body. First, weight training restores the muscle loss that comes with aging. Second, lifting weights increases the amount of calories you burn.

Using free weights in each hand, or bags of sugar or even cans of green beans, do arm raises and bicep curls to increase the muscle tone in your arms and back.

(Video) 8 Tips To Boost Your Metabolism After 50

8 Ways to Increase Your Slowing Metabolism After 60 (3)

Holding those same weights by your side, you can do calf raises, squats, and lunges to build the muscles in your legs.

With those weights held to your chest, you can do crunches or modified sit ups to help strengthen your core muscles.

For a complete list of muscle building exercises using free weights, visit Dumbbell Exercises. You can also learn more about weight training in our extensive article Losing Weight After 60 Is Hard – Here Are 9 Ways to Drop the Pounds. As with any exercise regimen, be sure you understand how to perform each exercise before you do it, and have your physician’s permission.

According to PubMed, muscles burn up to three times more calories than fat – and that’s when you’re at rest, so just imaging how many calories you’ll burn when you’re active!

Tip #4: Drink more cold water

It’s a proven fact that you should consume one half your body weight in ounces of water daily.

Drinking water can help you lose weight, because it increases your metabolism, thus burning more calories, and if you drink water before a meal, it helps fill you up so you can resist that second helping of food.

An article in PubMed states that drinking 17 ounces of water increases your metabolism by 10-30% for about an hour. If you are drinking one half your body weight in ounces throughout the day, you can keep that metabolic increase going, which will help you shed pounds.

To take that even further, make sure the water you drink is cold. Your body will burn more calories, because it is warming the water to body temperature, which increases your metabolism. You get more bang for your buck with cold water!

(Video) How I Boosted my Metabolism and Lost 30 lb

Tip #5: Take time to stand up

When you aren’t standing, you’re either sitting or lying down. Both are sedentary and burn very few calories as your muscles aren’t engaged.

Standing up can burn upwards of 400 extra calories a day!

If you have to sit for extended periods, take time every 20-30 minutes to stand and move around. Better yet? Consider getting a standing desk. It will get your blood flowing and will help raise your metabolism.

Tip #6: Get a good night’s sleep

As stated in Healthline, inadequate sleep is a major contributor to obesity. Your body needs rest in order to function correctly. When you deprive it of that rest, it fights to keep going, thus raising your blood sugar levels and boosting your hunger hormone, which makes you feel hungry.

8 Ways to Increase Your Slowing Metabolism After 60 (4)

When you feel hungry, you will eat, increasing your caloric intake which will inevitably make you pack on the pounds. Then, because you are tired, you will be more sedentary, decreasing your ability to burn calories.

It's a vicious cycle that can only be stopped by getting some much needed sleep.

Tip #7: Drink your morning coffee

For you coffee lovers, this is music to your ears. Drinking coffee actually increases your metabolism.

Studies have shown that the metabolic increase from coffee is actually greater in lean people as opposed to those that are obese. A lean person’s metabolism can be increased by as much as 29% by drinking coffee.

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If you aren’t lean, don’t despair – a heavier person’s metabolism will still increase from the coffee intake, but usually only about 10%. Hey, that’s still an increase!

Again, increasing your metabolism can help you burn calories, ultimately leading to weight loss.

Tip #8: Cook with coconut oil

Your body will burn healthy fats where it tends to store unhealthy fats for later use, which actually slows down your metabolism. Coconut oil is a healthy fat, and when your body burns the coconut oil, it raises your metabolism which promotes caloric burn.

8 Ways to Increase Your Slowing Metabolism After 60 (5)

Increase Your Metabolism!

As we get older, our bodies slow down. As our bodies slow down, so does our metabolism. This causes us to store fats and decrease our caloric burn, which makes us gain weight – even if we haven’t changed our eating or exercise habits at all.

Hopefully, these tips will spur you in the right direction, getting you moving and eating a little differently and ultimately raising your metabolism.

Growing old isn’t for sissies, but you can do it and make it look fabulous!

If you’re 65+ and are enrolled in Medicare, there are plans that offer free gym memberships as a part of your health insurance. It's never been easier to get motivated and stay in shape! Learn more

Other articles you may like:

(Video) HOW TO BOOST YOUR METABOLISM FOR WOMEN AFTER 50: Why low calorie diets are bad for metabolism

  • Over 60? How to Use Smartphone Apps to Lose Weight and Track Fitness
  • Keto After 60: A Doctor’s Advice for Losing Weight With the Keto Diet
  • Losing Weight After 60 Is Hard – Here Are 9 Ways to Drop the Pounds

Our team of dedicated, licensed agents can help you as little or as much as you need. Whether it’s answering a few questions about Medicare or creating a comprehensive Medicare Planner with you, we are your Medicare Allies.

FAQs

How can I boost my metabolism at 60? ›

Here are 9 easy ways to increase your metabolism.
  1. Eat plenty of protein at every meal. Eating food can temporarily increase your metabolism for a few hours. ...
  2. Drink more water. ...
  3. Do a high intensity workout. ...
  4. Lift heavy things. ...
  5. Stand up more. ...
  6. Drink green tea or oolong tea. ...
  7. Eat spicy foods. ...
  8. Get a good night's sleep.

What are 7 things activities or food that slow down metabolism? ›

Check out which surprising foods are slowing your metabolism, and instead, stock up on The 7 Healthiest Foods to Eat Right Now.
  • Refined Grains.
  • Alcohol.
  • Conventional Produce.
  • Traditional Yogurt.
  • Fruit Juice.
  • Soda.
  • Restaurant Fried Food.
  • Farmed Beef.
22 May 2021

What happens to your metabolism after 60? ›

The study, of 6,400 people, from eight days old up to age 95, in 29 countries, suggests the metabolism remains "rock solid" throughout mid-life. It peaks at the age of one, is stable from 20 to 60 and then inexorably declines. Researchers said the findings gave surprising new insights about the body.

How can seniors speed up their metabolism? ›

Eat plenty of protein with each meal — 25 to 30 percent of your total daily calories — to boost your metabolism. Aim for at least 8 hours of high-quality sleep per night. Eat probiotic-rich foods (or take probiotic supplements). Meditate daily to keep stress to a minimum.

What is the best drink to speed up metabolism? ›

Certain drinks such as green tea, coffee and ginger tea may help boost metabolism, minimize hunger and increase satiety, all of which can facilitate weight loss. Additionally, these beverages contain beneficial nutrients like antioxidants and other powerful compounds that can benefit your health.

What Vitamin slows metabolism? ›

Lack of magnesium can also slow down your metabolism. This supplement plays a major role in your body, helping with metabolic function and over 300 enzyme reactions, according to Health Line.

What starts your metabolism in the morning? ›

Eat Breakfast

Studies show that eating breakfast can increase your resting metabolism for the rest of the day by as much as 10%. A healthy breakfast of fruit and Greek yogurt, or a piece of whole wheat toast and a couple of eggs. You just need something simple and healthy to alert your body to start working.

Do bananas slow metabolism? ›

Bananas are chock-full of something called resistant starch — a healthy carb that helps keep you full (similar to fibre) and boosts your metabolism. The high content of potassium in bananas can also help your body regulate the transfer of nutrients into cells, which may increase your metabolism as well.

How do I activate my metabolism? ›

5 ways to boost metabolism
  1. Exercise more. Add interval training to your cardio routine and burn more calories in less time. ...
  2. Weight train. Add muscle mass to your body and you can burn more calories at rest. ...
  3. Don't skip meals, especially breakfast. ...
  4. Eat fat-burning foods. ...
  5. Get a good night's sleep every night.

How can a 64 year old lose weight? ›

Burn more calories than you eat or drink. Eat more veggies, fruits, whole grains, fish, beans, and low-fat or fat-free dairy; and keep meat and poultry lean. Limit empty calories, like sugars and foods with little or no nutritional value. Avoid fad diets because the results don't last.

What are the 3 pillars of aging well? ›

One way of approaching the needs of your older patients during this pandemic is to break everything down into three basic categories of wellbeing and aging gracefully: physical, mental, and emotional. These categories often overlap, which is why holistic medicine, such as chiropractic, is on the rise.

How many calories should a 60 year old woman burn per day? ›

An average, sedentary woman at age 60 burns 1,600 calories; but if she's moderately active, that number increases to 1,800. If you're highly active, you could burn as many as 2,200 calories per day.

Do carrots boost metabolism? ›

5. Carrots. These orange veggies are high in fiber, and fiber forces the body to work harder during digestion, burning more calories in the process.

What drink burns belly fat overnight? ›

Pineapple JuicePineapple juice is believed to be a great remedy for belly fat. An important enzyme called bromelain which is found in the juice of pineapple helps in metabolizing protein and burns away excess stomach fat.

What can I put in my water to boost my metabolism? ›

Ginger, Lime, and Mint Flavored Sparkling Water

Ginger on its own has been tentatively proven to boost your metabolism, and lime and mint add some extra flavor to this deliciously helpful water.

What are the 5 foods that burn belly fat? ›

7 Foods that Burn Belly Fat
  • Beans. “Becoming a bean lover can help you lose weight and whittle your middle,” registered dietitian Cynthia Sass told Today. ...
  • Swap your beef for salmon. ...
  • Yogurt. ...
  • Red bell peppers. ...
  • Broccoli. ...
  • Edamame. ...
  • Diluted vinegar.

How do you fix a slow metabolism? ›

  1. Eat plenty of protein at every meal. Eating food can temporarily increase your metabolism for a few hours. ...
  2. Drink more water. ...
  3. Do a high intensity workout. ...
  4. Lift heavy things. ...
  5. Stand up more. ...
  6. Drink green tea or oolong tea. ...
  7. Eat spicy foods. ...
  8. Get a good night's sleep.
17 Sept 2018

What foods are fat burners? ›

Fat-Fighting Foods
  • Greek Yogurt. 1/26. Greek yogurt has almost twice as much protein as other yogurts. ...
  • Quinoa. 2/26. Quinoa (pronounced keen-wa) is a nutritional all-star that belongs in your weight loss plan. ...
  • Cinnamon. 3/26. ...
  • Hot Peppers. 4/26. ...
  • Green Tea. 5/26. ...
  • Grapefruit. 6/26. ...
  • Watermelon. 7/26. ...
  • Pears and Apples. 8/26.
22 Feb 2022

Does B12 speed up metabolism? ›

B12 works by converting the food we eat into sugar and other types of fuel that keep the body running smoothly. B12 is often associated with weight loss because of its ability to boost metabolism and provide lasting energy.

What mineral makes you lose weight? ›

Chromium and calcium are two minerals that have been extensively researched over the years, most recently for their impact on body weight. This article discusses the research on chromium and calcium and identifies practical, healthy ways that individuals can lose weight.

Does B12 make you lose weight? ›

The body relies on a variety of vitamins to maintain optimal health, and B12 is among the most important for weight management. If you want to lose excess weight, vitamin B12 is not only energy-enhancing, it has also been linked to weight loss.

What time of the day is your metabolism fastest? ›

They discovered that metabolic rate was lowest late during their biological “night,” and highest around 12 hours later, in the biological “afternoon and evening.”

Does drinking water start your metabolism in the morning? ›

Drinking Water Will Kickstart Your Metabolism

If you're trying to lose weight, drinking water in the morning may further help your efforts to kickstart your metabolism. Staying hydrated helps your body start to burn calories faster, which is vital when you're trying to shed body fat.

Does oatmeal speed up metabolism? ›

Since oatmeal is a whole grain and rich in fiber, eating oatmeal in the morning may help boost metabolism, helping your body to quickly convert food into energy. Oatmeal is one of the foods that can help accelerate your energy levels and improve metabolic function.

Do eggs speed up metabolism? ›

Metabolism is your body's ability to burn calories for energy. While having a fast or slow metabolism is really subject to your genes, eating a high-protein food, such as eggs, slightly speeds up your metabolism and burns more calories.

What is bad for metabolism? ›

Frequently consuming sugar-sweetened beverages may slow down your metabolism. In a 12-week controlled study, overweight and obese people who consumed 25% of their calories as fructose-sweetened beverages on a weight-maintaining diet experienced a significant drop in metabolic rate ( 21 ).

Does your metabolism slow down at 60? ›

As we age, our metabolism slows and the rate at which we break down food decreases by 10 percent each decade after age 20. Metabolism is the amount of energy (calories) your body uses to maintain itself.

How many calories does a 60 year old need? ›

At age 50, you need 200 fewer calories a day than you did when you were 20, assuming you are equally active. After age 60, you need 400-500 calories less. If you're moderately active, up to age 50, around 2,000 calories a day is good. After 50, you need to decrease to 1,800 calories.

How many calories does a 60 year old woman need per day? ›

Women 60 years old and above require about 1600 to 2200 calories per day to maintain their weight.

How many calories should a 60 year old woman burn per day? ›

An average, sedentary woman at age 60 burns 1,600 calories; but if she's moderately active, that number increases to 1,800. If you're highly active, you could burn as many as 2,200 calories per day.

How do I activate my metabolism? ›

5 ways to boost metabolism
  1. Exercise more. Add interval training to your cardio routine and burn more calories in less time. ...
  2. Weight train. Add muscle mass to your body and you can burn more calories at rest. ...
  3. Don't skip meals, especially breakfast. ...
  4. Eat fat-burning foods. ...
  5. Get a good night's sleep every night.

What causes metabolism to speed up? ›

Your metabolism increases whenever you eat, digest, and store food, a process called thermic effect of food. Protein has a higher thermic effect compared with fats and carbohydrates because it takes longer for your body to burn protein and absorb it.

How do you jumpstart weight loss after 60? ›

Burn more calories than you eat or drink. Eat more veggies, fruits, whole grains, fish, beans, and low-fat or fat-free dairy; and keep meat and poultry lean. Limit empty calories, like sugars and foods with little or no nutritional value. Avoid fad diets because the results don't last.

What exercises burn belly fat for seniors? ›

5 Exercises for Seniors to Lose Belly Fat - YouTube

Why is it so hard to lose weight after 60? ›

The first reason it's hard to lose weight after 60 is because of your lack of muscle. Beginning around age 30, you start losing three to five percent of your muscle mass every decade. So you can imagine how much you've lost by age 60.

What causes belly fat in females over 60? ›

Many women also notice an increase in belly fat as they get older — even if they aren't gaining weight. This is likely due to a decreasing level of estrogen, which appears to influence where fat is distributed in the body.

Is banana good for elderly? ›

Bananas are good for the elderly because they may relieve symptoms of anxiety and depression, brighten the mood, and enhance restful sleep. In addition, bananas are typically well-tolerated by seniors who may not have an appetite if they're living with emotional health issues.

Is Egg good for old age? ›

Eggs are an inexpensive, widely available and easily digestible source of high-quality protein and contain a significant proportion of leucine, an amino acid that is important for muscle synthesis, as well as many other nutrients of significance for older people, including vitamin D and omega-3 fatty acids.

How can a woman reset her metabolism? ›

  1. Eat plenty of protein at every meal. Eating food can temporarily increase your metabolism for a few hours. ...
  2. Drink more water. ...
  3. Do a high intensity workout. ...
  4. Lift heavy things. ...
  5. Stand up more. ...
  6. Drink green tea or oolong tea. ...
  7. Eat spicy foods. ...
  8. Get a good night's sleep.
17 Sept 2018

Why do some people get thinner as they get older? ›

Women usually gain weight until age 65, and then begin to lose weight. Weight loss later in life occurs partly because fat replaces lean muscle tissue, and fat weighs less than muscle. Diet and exercise habits can play a large role in a person's weight changes over their lifetime.

What food is good for old age? ›

How can I eat healthy as I age?
  • Fruits and vegetables (choose different types with bright colors)
  • Whole grains, like oatmeal, whole-wheat bread, and brown rice.
  • Fat-free or low-fat milk and cheese, or soy or rice milk that has added vitamin D and calcium.
  • Seafood, lean meats, poultry, and eggs.
  • Beans, nuts, and seeds.
30 May 2019

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