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How to Increase Your Metabolism After the Age of 50

Updated on January 1, 2017

I've recently discovered the secret to losing weight after the age of 50 and have written about this previously in my article “How to Stop Eating like a Pig by Kicking your Sugar Addiction”. Furthermore, I have had a lot of success with this lifestyle of refined sugar abstinence. However, at the same time, I have been searching and searching for a way to get into shape and increase my metabolism. You would think that I was searching for the friggen fountain of youth as it would appear that for a woman over the age of 50 increasing our metabolism falls somewhere between finding the holy grail and winning the lottery. In fact the odds may be better at winning the lottery! Nevertheless, after searching high and low, to and fro I have found a way that seems to be working and am happy to share it with you.

First off, let me tell you right here and now that food will NOT help you increase your metabolism. There is no magic pill, miraculous fruit or exotic delicacy that will increase your metabolism, so quit looking and put your credit card away. The key to increasing your metabolism is exercise! However, it's not just any kind of exercise that will do it. Moreover, if you are morbidly overweight, which sounds really bad but can be in fact just 25 pounds past your proper weight, you must use extreme caution when undertaking a new exercise regime. You are not 20 years old anymore and it is very easy to strain your muscles or hurt yourself if you have not been exercising and then you delve right into it. The best course of action is slow and steady.

So the very first thing you want to do to increase your metabolism is to start exercising slowly. If you have never exercised before or it has been a long time. Start by taking a walk every day. Make sure you have a good pair of walking shoes and comfortable clothes. The hardest part about doing this will be forcing yourself to get out the door (especially if you are doing this in the morning). Just doesn't matter where you walk, just walk and walk steadily for 30 minutes a day. You don't even have to walk fast, just walk at a pace that is comfortable for you. Do this for a couple of months. After you've been walking for a couple of months for 30 minutes a day, add another 15 the same thing until you are walking an hour a day everyday. This affects every person differently but I use up 400 calories a day just walking one hour every day. Moreover, I feel good. In fact, I actually am motivated not by the calories spent but by the physical and emotional well-being I gain.

After you've been walking for an hour a day, start to walk faster. Music helps me to walk faster. If I have a song on my iPod that I really like I automatically start to walk faster to it. Don't walk so fast that you are jogging but just walk fast enough that you are breathing deeper. Do this for about a month. By now you should be walking at a good clip and more than likely (especially if you are also following the “How To Stop Eating Like A Pig” article) you will have lost about a pound a week and maybe more since you started. Now you are ready to really increase your metabolism. Now about 30 minutes into your hour long walk I want you to jog. I want you to jog very slowly for about 3 minutes...or just count to 200 and then go back to your fast walking. Do this once a week for about a month. After a month (less if you feel up to it), start going for the length of a song and do it twice a week. So we're talking about 5 minutes out of your 60 minute walk that you will be jogging (at a very slow pace). If you have not fully recovered from the previous jog then wait until you have before doing it again. After a while it will not take a week or even 3 or 4 days to recover from your jog. Your body will adjust and you will be able to do it every other day. As you get better and better add more time jogging but keep to your hour of exercise. After the jogging continue to walk fast until the hour is up.

By doing these “wind-sprints” or jogs, you are not only making your body burn fat but you are also increasing your metabolism. At any time, if you feel achy or if you feel like you are hurting yourself slow down to the previous pace. Do that until your body is ready to be pushed to the next level again. Another thing you can do is to periodically carry 5 pound hand weights while your are walking fast. If you are not up to jogging on a particular day, go for your regular walk but carry two 5 pound hand weights while you are walking fast.

This process does not require a gym membership, a personal trainer, special foods or weekly dues but it is guaranteed to work. It's not fancy, nor is it the latest fad, it is, however, really exciting to lose weight, increase your metabolism and feel great after 50 when the whole world tells you it's impossible and that your life is pretty much over. So good luck, grab a friend, your husband, an iPod and/or your dog and get out there!

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    • Brie Hoffman profile imageAUTHOR

      Brie Hoffman 

      4 years ago from Manhattan

      Thanks "2besure".

    • 2besure profile image

      Pamela Lipscomb 

      4 years ago from Charlotte, North Carolina

      As someone who works at home, I am always looking for ways to stay fit! Great hub!

    • Brie Hoffman profile imageAUTHOR

      Brie Hoffman 

      5 years ago from Manhattan

      Thanks for commenting Virginia. I've been jogging but it's getting harder and harder. What I would do if I were you is start by taking long brisk walks.

    • VirginiaLynne profile image

      Virginia Kearney 

      5 years ago from United States

      Great simple methods that everyone can do. I've been on a quest to lose the weight and keep it off and also eat healthy foods to keep me going through my next 50 years! I started with water aerobics which may be a good suggestion for anyone like me who has joint issues. After a year or so I was able to do bicycle and then elliptical machines and weights. Now I'm down 45 lbs and much more able to do all sorts of physical activity but I really can't jog. So your weights idea is a great one.

    • Brie Hoffman profile imageAUTHOR

      Brie Hoffman 

      6 years ago from Manhattan

      Thanks Lilleyth.

    • Lilleyth profile image

      Suzanne Sheffield 

      6 years ago from Mid-Atlantic

      Yes, great suggestions. Thumbs up.

    • Brie Hoffman profile imageAUTHOR

      Brie Hoffman 

      6 years ago from Manhattan

      Thanks Pamela, I appreciate the vote up!

    • Pamela Kinnaird W profile image

      Pamela Kinnaird W 

      6 years ago from Maui and Arizona

      I enjoyed your article. Walking has served me well for forty years to keep off the weight. I like the way you have explained the phases of increasing one's daily exercise, a month at a time. Voted up and awesome.

    • Brie Hoffman profile imageAUTHOR

      Brie Hoffman 

      6 years ago from Manhattan

      I already did an article about organic food..let me find it for you.

      Here is it:

    • Xenonlit profile image


      6 years ago

      Well done! Most of my compatriots who do not already have debilitating disorders whine so much they won't even do a block or two of simple walking to start. Others are lean, mean exercising and health management machines. Guess who has the fewest medical complaints?

      Will you do organic foods sometimes? I need more info on that.

    • Brie Hoffman profile imageAUTHOR

      Brie Hoffman 

      6 years ago from Manhattan

      He/She was heavy before though. I'm not on hormones and I've struggled with my weight all my life.

    • sheila b. profile image

      sheila b. 

      6 years ago

      I have a size zero daughter who eats more than anyone I've ever known - and keeps her small size by walking. At one time she gained weight, and that's when she began to walk daily. I agree it's good for us at any age, but I've been wondering if hormones make us put on weight. Actually, seeing Chaz on dwts got me thinking - he's on heavy hormones, and look at the weight on him!

    • Brie Hoffman profile imageAUTHOR

      Brie Hoffman 

      6 years ago from Manhattan

      Thanks Susan, you're a dear.

    • Susan Ng profile image

      Susan Ng Yu 

      6 years ago

      I actually posted it on my husband's Facebook wall right after reading! Hehe. :)

    • Brie Hoffman profile imageAUTHOR

      Brie Hoffman 

      6 years ago from Manhattan

      Thanks Susan and Kulsum, please feel free to repost it on your facebook page.

    • Kulsum Mehmood profile image

      Dr Kulsum Mehmood 

      6 years ago from Nagpur, India

      Great hub. Voted up and useful.

    • Susan Ng profile image

      Susan Ng Yu 

      6 years ago

      Thanks for this. I learned so much. The videos are very informative as well. :)

    • Brie Hoffman profile imageAUTHOR

      Brie Hoffman 

      6 years ago from Manhattan

      Thanks Triplet Mom..and yes it's easy to do!

      D. know what motivates me is success and also that it's so easy to stick with.

      Awww No Body, I'm glad you found your friggen fountain! Isn't great to finally find a method that WORKS!!!

      Thanks Eye Say, I agree this is the easiest thing I've ever done in my whole life.

    • eye say profile image

      eye say 

      6 years ago from Canada

      great hub, easy to do too!

    • no body profile image

      Robert E Smith 

      6 years ago from Rochester, New York

      Brie, I loved your article and I particularly loved the word "friggen" (made me laugh). I have also been on the quest. I am 56. I retired and I began to really write and sit. I moved with my honey to a deluxe appartment designed for college kids complete with a swimming pool and weight room with cardio. It is mere feet away from my home with an elevator to carry me up the stairs when I am tired. Well, from this description I think you can see where this is going. I stopped eating so much but it didn't help. I started going to the gym for cardio but it still didn't help. Then I started on the Weight Watchers points plus. The thing with me is that I wasn't eating good food I was eating all the wrong stuff. I started grazing with small snacks throughout the day. Carrots, nuts, fruit. I am eating now more than I have ever eaten in my life and losing 1-2 pounds without the exercise. But then I started a mixture of cardio and weight training. Now I can see a difference. My wife sees a difference and THAT makes a difference with me. I would love to be able to do that walking but my arthritis won't let me. But the weight training and cycling seems to be just the ticket. I am so happy you found your fountain. Or I should say I'm so friggen happy hahaha. Love ya Brie.

    • d.william profile image


      6 years ago from Somewhere in the south

      Good article with logical and practical advice. The hardest part is to get yourself (myself) motivated to start and then continue on a daily routine. Thanks for this encouraging hub to get us (me) moving.

    • Triplet Mom profile image

      Triplet Mom 

      6 years ago from West Coast

      Awesome! Voted up! I think this also goes for over 40 too. Loved the video on the 3 tips; water, eat and move. Nothing could be clearer. Thanks!

    • kelseybean31 profile image


      6 years ago from Washinghton

      when I read this I think about my friend who had lost 75 pounds with her instructer. She had lost 50 pounds in 6 monthand sh lost 25 pounds in 3 months

    • Brie Hoffman profile imageAUTHOR

      Brie Hoffman 

      6 years ago from Manhattan

      That's very true. I had a dog for 5 years and that was how I initially started jogging way back when. Thanks for the comments.

    • Gypsy Willow profile image

      Gypsy Willow 

      6 years ago from Lake Tahoe Nevada USA , Wales UK and Taupo New Zealand

      Excellent advice. Having a dog helps get you up and out there!

    • Brie Hoffman profile imageAUTHOR

      Brie Hoffman 

      6 years ago from Manhattan

      I agree, that's what I do.

    • Bucks here profile image

      Bucks here 

      6 years ago from South Africa

      Very good.....I found that also maintaining a higher metabolism after you have exercised is also important, and that would mean eating 5 meals a day, not big meals but meals that keep the digestion taking place, which in turn keeps the metabolism burning energy for digestion. If possible a food type that also requires your digestion to take longer to digest. With that drink water but not excessively.


    • Brie Hoffman profile imageAUTHOR

      Brie Hoffman 

      6 years ago from Manhattan

      Thanks Jlbowden, yes I have done my fair share of pills and fad diets and I feel I've finally found the secrets and they are working for me..thanks for voting it up.

    • Jlbowden profile image

      James Bowden 

      6 years ago from Long Island, New York

      Hello Brie:

      Very useful article which I voted up as well as useful. This is good information for women as well as us men. Most of think that the pounds we gain over the holidays for example, will come off in the spring-maybe. But as you mentioned in your article you have to walk, or get into a slow jog after awhile. All of the pills and fad diets out there, will only burn a hole in your pocket and not around your waistline. I know a few friends of mine who jog/walk on a treadmill, because they are afraid of dogs. I told them to carry a whistle along with them. Usually if you blow it hard enough, this will deter an approaching dog. Again thanks for sharing and I enjoyed the read.



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