Does Your Metabolism Slow Down as You Age?
Do you find it easier to gain weight as you get older, even if you eat the same? Your metabolism could be a big reason why.
As people get older, their metabolism tends to slow down. Because your metabolism helps regulate your weight, this makes it easier to gain weight and much harder to lose it.
Fortunately, there are plenty of natural ways to speed up your metabolism. Here’s why your metabolism slows down as you get older and how to fight it.
Does your metabolism slow down?
The metabolism refers to all the chemical processes involved in converting the food you eat into the energy your body needs to function.
How fast your metabolism works determines how many calories you burn per day. People with a faster metabolism typically burn more calories daily.
Several factors influence metabolic speed, including age, height, weight, body fat percentage, muscle mass, genetics, and activity level.
Research shows that your metabolism slows down as you get older (1, 2).
The main reasons are that activity levels often decrease with age, muscle mass declines, and cellular processes become less efficient (3, 4).
Summary
Your metabolism naturally slows with age due to reduced activity, muscle loss, and less-efficient cellular function.
What can you do about it?
While aging is inevitable, you can counteract its effects on metabolism:
- Resistance training: Lifting weights or resistance exercises three times per week can boost metabolic rate by 7–8% in those over 50 (5, 6).
- High-intensity interval training (HIIT): Short bursts of intense cardio followed by rest help build muscle and burn calories for up to 14 hours post-workout (7, 8).
- Quality sleep: Getting enough restorative sleep prevents metabolic slowdown and muscle loss (9).
- Adequate calories: Eating enough—especially on days you’re not hungry—prevents your body from conserving energy (10).
- Protein intake: High-protein diets preserve muscle and increase calorie burn by 80–100 kcal/day (11).
Summary
To combat age-related metabolic slowdown: engage in resistance training or HIIT, prioritize sleep, eat sufficient calories, and include ample protein in your diet.
