Does your metabolism really slow down after 50? If you’ve ever caught yourself wondering this, you’re not alone. For women navigating menopause, this question comes up all the time. The short answer? Yes, metabolism does slow down as you age, especially after 40 and into your 50s.
For many women in their 40s, 50s, and 60s, this is one of the most frustrating changes that seems to sneak up out of nowhere. You’re eating the same way you always have, staying active when you can, yet the scales creep up, your waistline expands, and your clothes feel tighter every month.
You might even be wondering if this is just your new normal. The good news? It doesn’t have to be.
Metabolism does naturally slow down with age, but it’s not the full story. Many of the changes you’re experiencing, especially during menopause, are driven by hormonal shifts that impact how your body burns energy, stores fat, and builds muscle.
If you understand how these changes affect your body, you can make smarter choices to keep your metabolism working for you, rather than against you.
In this article, we’ll explore what metabolism is, why it slows down, how menopause plays a role, and most importantly, what you can do to keep it firing strong well beyond 50.
How Much Does Your Metabolism Slow Down as You Age?
It’s a fact: your metabolism does slow down over time. But how much? Research shows that your BMR can drop by around 1–2% per decade after your 20s. This may not sound like much, but it adds up.
If you don’t adjust your lifestyle, you could be burning hundreds fewer calories per day in your 50s than you did in your 20s, and that leads to fat gain, even if your diet hasn’t changed.
For women over 50, the drop is often more noticeable because of the hormonal changes that happen during perimenopause and menopause. Oestrogen levels drop significantly, and this can lead to changes in fat distribution, often referred to as the “menopause belly.”
This is also the stage of life where metabolism slowing down becomes very apparent, especially when combined with increased stress, poor sleep, and less physical activity.
Why Does Metabolism Slow Down as You Age?
As women move into their 40s, 50s, and beyond, it’s common to notice changes in energy, fat storage, and weight, often leading to the question, “Why is my metabolism so slow now?” The answer isn’t down to just one thing.
There are a few key factors that work together to slow down your metabolism as you age, especially during menopause.
Loss of Muscle Mass
One of the biggest causes of a slow metabolism is the gradual loss of lean muscle. Muscle is highly metabolically active, which means it burns calories even when you’re not moving.
But after the age of 40, women can lose around 8% of their muscle mass each decade, unless they’re actively doing strength training. Less muscle means fewer calories burned at rest and a lower metabolism rate overall.
This shift makes it much easier for fat to accumulate, especially if nothing in your lifestyle changes to offset it.
Hormonal Changes During Menopause
Hormones play a major role in metabolism slowing down, and menopause brings a wave of hormonal shifts. Oestrogen levels begin to fall, which has a knock-on effect on how your body stores and burns fat.
Oestrogen normally helps maintain muscle and supports insulin sensitivity, so when it drops, the body becomes more likely to store fat, especially around the middle.
On top of that, cortisol (the stress hormone) often rises during this time due to poor sleep, high stress, or an overly busy lifestyle. High cortisol levels encourage fat storage, particularly in the belly, and can also trigger cravings, fatigue, and emotional eating.
Together, these hormonal changes can create the perfect storm for slowing metabolism in midlife.
A More Sedentary Lifestyle
Many women become more sedentary as life gets busier and more stressful. Desk jobs, long commutes, and family responsibilities all mean less daily movement. But physical activity is a key part of keeping metabolism high.
When your step count is low, your body simply isn’t burning enough energy to support fat loss or muscle maintenance.
This daily inactivity leads to fewer calories burned and, over time, a low metabolism that feels almost impossible to shift, especially when it’s paired with cravings or poor eating habits.
You might be surprised just how much difference something as simple as getting 5,000 to 10,000 steps a day can make when it comes to reversing the effects of a slow metabolism.
“I hit 11 stone in October 2022, Until I came across Trinity I’d started to believe it was age and menopause related and there was no escaping. The programme has transformed my prioritising of myself. I lost 1 stone in the first 12 weeks and no more weight for the next year. I thought I was failing but kept going, in September I hit my target weight of 9st 10 and I went down another dress size too – and I look great!”
– Jo McClements, Trinity Client
12 Ways To Improve Your Metabolism In Menopause
Even though metabolism slowing is natural, there’s a lot you can do to reverse the effects and get things moving in the right direction again. Below are seven powerful strategies you can start using today.
1. Improve Your Gut Health
A healthy gut supports better digestion, balanced hormones, and even a stronger immune system. Your gut also plays a surprising role in regulating metabolism. If your gut microbiome is out of balance, it can trigger inflammation, cravings, bloating, and poor energy, all symptoms linked to a low metabolism.
Processed foods, alcohol, and sugar (what we call WADS foods) are some of the biggest offenders when it comes to damaging gut health. Focus on eating plenty of fibre-rich vegetables, fermented foods like yoghurt and sauerkraut, and prebiotic foods such as onions, leeks, and garlic.
2. Eat the Right Foods for Your Body
What you eat plays a massive role in how your body burns energy. Restrictive diets, skipping meals, and cutting out entire food groups can actually slow down metabolism even more. Many women are surprised to learn that eating too little can backfire, causing the body to hold onto fat for survival.
Focus on whole, unprocessed foods with balanced meals that include lean proteins, healthy fats, and complex carbohydrates. This approach supports hormonal health and keeps your blood sugar stable, which helps regulate energy levels and appetite. It’s not about eating less, it’s about eating smarter.
3. Incorporate Low-Impact Strength Training
Excessive cardio, HIIT workouts, or intense exercise can actually raise cortisol levels and slow metabolism over time, especially if you’re already stressed or not sleeping well. The best exercise to speed up metabolism after 50 is Low Impact Strength Training (LIST). This is exactly what we use inside the Fit Over 40 programme.
LIST focuses on building lean muscle and strength without overloading your joints or raising stress levels. It helps restore hormonal balance and significantly boosts your metabolic rate. M
Many of our clients, like Lee, who lost 23cm from her waist in just 12 weeks, see dramatic results using this method, no crazy workouts or long hours in the gym required.
4. Get Moving More and Increase Steps
If you’re mostly sedentary throughout the day, it’s going to be nearly impossible to maintain a high metabolism. Regular movement, not just formal workouts, is key. Aim to reach at least 5,000–10,000 steps per day to keep your body active and your metabolism humming along.
Even small changes like walking after meals, standing up every 30 minutes, or doing light stretching throughout the day can prevent your body from settling into a low-energy, fat-storing mode.
This is one of the most overlooked areas when it comes to how to slow metabolism the right way, or rather, how to avoid unintentionally slowing it down.
5. Reduce Stress and Practice Mindfulness
Chronic stress is one of the most powerful drivers of slowing metabolism in women over 40. Elevated cortisol not only increases belly fat but also disrupts sleep, increases cravings, and slows digestion. Most women don’t realise that stress alone can stall fat loss, even when you’re eating well and exercising.
Stress management is essential. Try daily practices like deep breathing, journaling, yoga, or just getting outside for a walk. These small actions help reset your nervous system and keep cortisol in check. Mindfulness also helps you stay connected to your body and make better food and lifestyle choices throughout the day.
6. Balance Your Hormones
If your hormones are out of balance, your metabolism will suffer. Oestrogen, progesterone, insulin, and cortisol all impact fat storage, energy, hunger, and muscle maintenance. Supporting your hormones through food, exercise, sleep, and stress management is key to overcoming a low metabolism.
This is why cookie-cutter diets or extreme calorie restriction often backfire in midlife. Your body needs a targeted approach that takes hormone health into account.
7. Develop a Good Sleep Routine
Sleep is one of the most powerful metabolism regulators, yet it’s often neglected. Poor sleep leads to elevated cortisol, increased cravings, and poor decision-making around food. It also affects insulin sensitivity, making it easier to store fat.
Prioritise at least 7–9 hours of quality sleep per night. Create a calming bedtime routine, limit caffeine and screen time, and stick to consistent sleep and wake times. Better sleep means better hormone regulation—and a stronger, faster metabolism.
8. Increase Your Protein
Protein is essential for preserving muscle mass, especially as you age. It also boosts your metabolic rate because your body burns more calories digesting protein than carbs or fat. If you’re not eating enough protein, your muscle mass will decline, and your metabolism will slow.
Aim for a high-protein breakfast and include protein in every meal. Think lean meats, fish, eggs, Greek yoghurt, and plant-based sources like tofu or lentils. Increasing protein intake is one of the simplest and most effective ways to support metabolism after 40.
9. Drink Plenty of Water
Hydration plays a surprisingly big role in how efficiently your body burns energy. Drinking enough water helps with digestion, supports the metabolism of stored fat, and can even slightly increase your resting metabolic rate.
Dehydration, on the other hand, can make you feel sluggish, slow digestion, and even increase cravings for sugary or salty snacks. Aim for 1.5 to 2 litres of water a day, and more if you’re exercising. Sipping water before meals can also help prevent overeating.
10. Avoid Crash Diets
Crash diets are one of the fastest ways to sabotage your metabolism. While they might give you a quick drop on the scales, they often come at the cost of muscle loss, which further slows your metabolic rate.
Eating too few calories also increases cortisol and can trigger your body to hold onto fat, especially around the belly. Long-term, these diets are impossible to stick to and leave many women stuck in a cycle of losing and regaining weight.
Instead, choose a balanced approach with enough calories to support muscle maintenance and hormone health.
” I thought there must be something wrong with me – I’d tried so many diets but I just couldn’t stick to it. Name any diet, I’ll have tried it, lost a bit of weight on it, then put it all back on and more. I know its a cliche but Trinity has actually transformed my life. I’ve lost 30kg, What I didn’t expect was for my life to change quite so much and for the better. I feel strong mentally and physically.”
– Rachel Hillier, Trinity Client
11. Eat smaller and more often
While meal frequency isn’t a magic fix, eating smaller meals more regularly throughout the day can help keep blood sugar levels stable and prevent the energy crashes that lead to overeating.
This approach may also support a more stable metabolism, especially when each meal includes a good source of protein. It can help you feel fuller for longer, reduce cravings, and avoid the temptation of high-calorie snacks. Just make sure your meals are nutrient-dense, not just more chances to grab a biscuit.
When To See A Doctor
If you’ve made healthy changes to your lifestyle but are still gaining weight rapidly, feeling extremely tired, or experiencing other unexplained symptoms like hair loss, irregular periods, or depression, it’s worth speaking to your GP.
Conditions like underactive thyroid (hypothyroidism), insulin resistance, or other hormonal imbalances can mimic slow metabolism symptoms and may need medical treatment. A blood test can often reveal what’s going on under the surface and help you get the right support.
How Trinity Can Help You
If you’ve been feeling frustrated, uncomfortable in your clothes, and like nothing works anymore, it’s not your fault. Your body has changed. But with the right support, you can reclaim control of your metabolism, your waistline, and your confidence.
Our Fit Over 40 Programme has helped over 7,000 women achieve lasting results—with a 97% success rate. Whether you want to shrink your waist, drop 15–25 pounds, or just feel amazing in your favourite clothes again, we can help you get there.
Our coaching includes:
- Tailored nutrition and meal plans designed for women 40+
- LIST workouts that protect joints and burn fat
- 1:1 coaching and accountability
- Private community for motivation and support
- Strategies to balance hormones naturally
- Simple plans that fit around busy lives, careers, and families
You don’t have to struggle in silence. We’re here to help you take control and feel like you again.
Frequently Asked Questions
Your metabolic rate is the number of calories your body burns at rest to keep essential functions running, like breathing and digestion.
How do I speed up my metabolism in older age?
To boost metabolism in later life, focus on strength training, staying active, eating enough protein, managing stress, and getting quality sleep.
What does it mean when your metabolism slows down?
A slowing metabolism means your body is burning fewer calories at rest and during activity, which can lead to weight gain even if your habits haven’t changed.
What boosts metabolism after 40?
Strength training, increasing daily movement, balancing hormones, improving gut health, eating a protein-rich diet, and reducing stress all help boost metabolism after 40.
