The Best Foods To Boost Your Metabolism Over 50

There’s that old adage that abs are made in the kitchen. Daily workouts and high reps of ab exercises are great; however, they can only get you so far. That goes double as we age and menopause throws our hormones out of balance.

The key to unlocking a flat stomach actually lies primarily in the foods we eat. You can do a thousand sit-ups a day, but if you’re eating only carb-heavy foods full of grease and oil (hamburgers, we’re looking at you), then all of that hard work amounts to probably nothing but a very sore tummy.

Food has the power to work magic on our bodies, healing them from within. Some foods have even been shown to boost our metabolism naturally, increasing the number of calories we burn even when we’re idle.

Let’s take a look at the foods that can help boost your metabolism and control your weight and energy.

Best Foods To Boost Your Metabolism

These foods are referred to as “thermic” due to the amount of heat (or energy) our body consumes in digesting and metabolising them.

These are the foods you can include in your diet today that will help you shed a little extra weight.


Protein-rich foods require more energy from your body to digest than most other foods, particularly those high in fat and carbohydrates.

This is because protein molecules are much more complex, requiring far more sustained energy and taking longer for the body to eventually break down. In any given study on the effectiveness of thermogenic foods, high protein foods always sit at the top.

On top of this, studies show that up to 20-30% of total calorie count of protein rich foods go back into the digestion of the food itself!

If a hard-boiled egg on average is 155 calories, then we are left with a total of only 124 calories to burn.

Furthermore, protein will help us feel fuller for longer, leading to a reduced calorie intake overall.

As we are getting older, it’s so important to try adding a serving of protein to every meal. This could be fish, meat, eggs or a handful of nuts at lunchtime. Do your body good.

READ MORE: How Much Protein Should I have A Day Women Over 50?


Your morning cup of coffee or tea may actually be helping you burn a few extra calories.

The caffeine found in a regular cup of coffee has some serious fat burning potential, encouraging a process called lipolysis which is essentially the breakdown of adipose or fat tissue for the purposes of energy consumption.

Caffeine has also been attributed to increasing your body’s temperature through thermogenesis, which can further help your body burn calories.

It’s important to keep things in moderation though. I certainly don’t recommend a coffee only diet for the purposes of fat loss. Keep it between 1-3 cups a day with a balanced diet for optimal results.

READ MORE: Eat These Foods To Stop Bloating


This one kind of makes sense purely by virtue of the nature of chili. They’re hot!

There is a chemical in chili called capsaicin that has been attributed to an increase in metabolic rate and burned calories overall.

For those that are a little averse to chili (and this absolutely is me) studies have shown the benefits of capsaicin apply to dosages as small as 9mg a day.

If you’re up for it, why not add a little chili to your next meal?

Cayenne Pepper

As with chili, cayenne peppers are hot, and heat is what we are looking for. Consuming cayenne pepper raises your body temperature slightly, leading to an increase in calorie burning.

Cayenne peppers have also been attributed as a natural metabolism booster. While the effects are only temporary, consuming cayenne with a meal can actually help you boost your metabolism while you digest that meal.

This means a quicker conversion from food to energy, making it less likely your body will convert your food to stored fat.

As we age, and particularly during menopause, our bodies metabolism slows down naturally.

Even adding cayenne to our next meal can help our bodies metabolize.

READ MORE: Look Younger By Eating This Food Every Day! How To Make Broccoli Sprouts

Green leafy Vegetables

Along with their many other nutritional benefits, especially for women over 50, green, leafy vegetables are naturally high in iron.

The inclusion of iron in our diet is vital for proper growth and development, some hormone regulation which can be thrown out of whack due to menopause, and of course in maintaining a healthy metabolism.

Maintaining iron levels helps our red blood cells carry oxygen throughout our body, assisting with healthy fat burning.

If our bodies are low in iron, we can’t send the proper amounts of oxygen to our muscles, meaning we are unable to burn fat as effectively. Make sure you are getting plenty of spinach, kale, sliver beat, cabbage and lettuce.

Closing Thoughts…

As we age, our body’s natural tendency is to slow down. Our metabolism can be affected greatly by menopause, leading to an increase in weight gain. Thus you need more foods to boost your metabolism to combat this!

Food is magic, and you can take control and shift the odds in your favour simply by adding some protein to your diet and cutting out some of the not-so-good stuff.

These foods can increase our metabolism, even temporarily, to help us burn more calories. Along with a balanced diet and daily exercise, we can work towards getting rid of that stubborn fat.

If you find fabulous50s content useful and would like to support my work, you could always BuyMeATea 🫖 (completely optional, only if you want to!). Your support will help me create more quality videos and content created just for you… Fabulous women over 50! With love and appreciation, thank you. 🙏🏻😘


2 Responses

  1. I am on my weight loss journey and I agree that combined exercise and a healthy diet is important.

    It does not have to be 1000 steps or anything like that. Start with small things such as walking in the park. From there, build momentum and improve daily. Weight loss should be enjoyable and rewarding at the end. Also, small habits such as keeping fruit in the fridge and healthy snacks such as roasted almonds could give you a huge payoff in the long term.

    One other thing that can help is starting a diet journey with a written plan and a journal. You want to come up with a system that you can follow and adjust based on your situation. I keep a list of exercises, progress and food recipes that help me with my diet.

    I love tea! I keep a bunch of tea recipes in my journal. I benefited from the Red tea detox program. It has a bunch of ingredients that help to reduce hunger and production of stress hormones. It helps me to cut my binge eating habit that I have tried to get rid of since forever.

    Personally I follow the all in one guide from, they have the best Red tea detox recipes plus all the exercises and diet plan necessary to give you results in just 14 days. I hope this helps you and good luck in your weight loss journey.

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About Author

Schellea Fowler

Schellea Fowler

Schellea Fowler, the visionary founder of Fabulous50s, brings over three decades of small business leadership and expertise to her legacy. Not only has she excelled personally, but she has also become a mentor, generously sharing her wealth of experience with emerging entrepreneurs.

After retiring at 50 in 2016, Schellea’s commitment to continuous growth led her to pursue additional qualifications. A qualified fitness instructor, she is presently continuing her master trainer program, specializing in exercise for older adults. Through Fabulous50s, Schellea remains devoted to her vision of empowering and inspiring women to embrace and celebrate their current stage of life.

Her additional qualifications include: Fashion Styling from the Australian Style Institute, Advanced Personal Colour Analysis from AOPI,  and Meditation Teacher Training from Yoga Coach.

Above all, Schellea’s mission is simple yet profound: to support women in embracing the aging process with confidence and grace.

Learn how to burn fat and build muscle fast with guided instruction.

Disclaimer: The content presented here is entirely unsponsored, and all opinions expressed are solely mine. In instances where I express admiration for a product, if there is an affiliate link, I may include it. However, it is crucial to note that I will never prioritize seeking products that offer commissions over providing genuine reviews.

Please be informed that certain links within the content may be affiliate links. Should you choose to click on these links and make a purchase, I may receive a small commission. This does not entail any additional cost to you, and your decision to use these links remains entirely at your discretion.

Moreover, it is imperative to recognize that any information disseminated through the videos or any type of content is intended solely for general entertainment and educational purposes. Prior to embarking on any exercise regimen or program mentioned, I strongly advise consulting with your physician/doctor. Engaging in any exercise is undertaken at your own risk.

Thank you so much.


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