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As you grow older, maintaining your metabolism becomes more complicated, but consuming the right foods can assist. Tara Collingwood, a Board-Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, is also a 50-year-old woman who emphasizes its significance. “Muscle mass naturally diminishes with age, reducing the calories you burn at rest. The good news is that specific nutrient-rich foods can help you maintain lean muscle, stabilize blood sugar, and keep your body burning fat throughout the day,” she explains. “Extreme diets or extensive workouts are unnecessary to support your metabolism after 50. Concentrate on these whole, nutrient-dense foods, combine them with regular strength training, and your body will have the resources necessary to burn fat more effectively — regardless of your age.”
Salmon
What should be the first food on your list if you’re over 50? Salmon. “Packed with protein and omega-3s to preserve muscle and combat inflammation, ensuring your metabolism remains robust,” according to Collingwood.
Greek Yogurt
If you want a breakfast that boosts your metabolism, add Greek yogurt to your meal. “It’s high in protein and probiotics, aiding in muscle retention and promoting a healthy gut, which is associated with improved weight management,” Collingwood suggests.
Eggs
Eggs are one of the most versatile foods and should be a staple if you are over 50. ” A complete protein with vitamin B12 to help convert food into energy,” Collingwood says. If you are always on the go, try boiling a bunch of eggs and keeping them on hand for an easy protein fix.
Leafy Greens
Leafy greens, including spinach, kale, and collards, are another food you shouldn’t skip. “Low-calorie nutrient powerhouses that support muscle function and energy production,” says Collingwood.
Nuts and Seeds
Collingwood also recommends nuts and seeds. “Healthy fats, protein, and fiber to keep blood sugar steady and prevent fat storage,” she says.
Avocados
Avocados should also be on your shopping list. “Packed with heart-healthy fats and fiber that help you stay satisfied and reduce cravings,” says Collingwood.
Beans and Lentils
Looking for a nutrient-dense side? Beans and lentils should definitely be on your plate for burning fat. “Fiber- and protein-rich plant foods that steady blood sugar and fuel fat burning,” says Collingwood.
