If you are a woman over 50 you may have observed that you are having a hard time losing weight compared to when you were younger. It is because your metabolic rate is slower. Your metabolic rate is the amount of time it takes your body to process and burns energy, or calories, from the food that you eat. Your basal metabolic rate or BMR is the amount of energy, or calories, your body needs to maintain basic body functions when you’re resting. It is how many calories you would need to survive if you never move around.
There are several factors that influenced the decrease of metabolic rate. One is age, your average BMR decreases by 2% per decade after age 20. It is also because of female hormones too, men tend to have a higher BMR than women. Dieting in the past might have played a role too, long-term low-calorie intake can significantly reduce your BMR. So, the extreme dieting that you did when you were younger might have actually worked against you now.
Also, certain medical disorders and certain medications can also change your BMR. It is inevitable since women over 50 are more prone to develop medical disorders and be medicated as they age. According to the Mayo Clinic, your BMR accounts for approximately 70% of your daily energy use.
In the last few years, you might have observed that health supplements are more popular now more than ever due to the increase of the health-conscious population. Some companies promote products that supposedly boost your metabolism. Most of them claim that they do this through a process called thermogenesis, or increased heat production. This process stimulates energy use and can increase your metabolism and help burn more calories.
The majority of supplements that claim to speed up your metabolism contain a combination of ingredients. Because these ingredients are almost always tested individually, we need to assess them on that basis. Let us explore some of the most common ingredients found in supplements that claim to increase metabolism. These ingredients can be bought individually too and most experts say it is better since you are going to have it in their purest form.
The infographic above is the summary of the supplements that can speed up the metabolism of women over 50, To know more about each supplement read the supplements list below. This is the list of the best supplements that can increase the metabolism of women over 50, so they can achieve their weight goal and have a healthier life.
Research has shown that caffeine can increase thermogenesis. According to a review article published in Obesity Reviews, six different studies have found that people burn more calories when they take a minimum daily dose of 270 mg of caffeine.
Most caffeine supplements contain 200 mg of caffeine, while one cup of coffee contains about 95 mg. However, if you drink caffeine on a regular basis, this effect might be decreased.
Talk to your physician first before adding more caffeine to your diet. And make sure your caffeine sources are not too high in calories. If you drink too many sweetened coffee drinks or chai tea, you could actually find yourself gaining weight. So caffeine supplement would be helpful since it does not have sweeteners or too many calories, unlike several sweetened caffeine sources.
Capsaicin is the chemical that puts the hot in jalapeños, chili pepper, cayenne pepper, and other hot chili variants. There are some indications that it may help promote weight loss and speeding up your metabolism. In fact, a review of 20 research studies, published in PubMed Central, found that capsaicin can increase the number of calories you burn by approximately 50 calories a day. Those calories can add up over time, contributing to long-term weight loss. So consider spicing it up in your kitchen by using natural chili sources. If you do not want to consume spicy food on a regular basis you can opt to take capsaicin supplements that can also give the same metabolism-boosting effects.
L-Carnitine is a substance that helps your body turn fat into energy. While your body naturally produces it in your liver and kidneys, you can also find it in meat, dairy products, nuts, and legumes.
L-Carnitine may be helpful for treating a number of conditions, including heart disease, diabetic neuropathy, and peripheral artery disease. One study reported in the Journal of Medicinal Food found that L-Carnitine might provide some anti-obesity benefits. More research is being done to assess the benefits and risks of taking L-carnitine supplements for weight loss. L-Carnitine supplements are widely used among people who want to increase their metabolism. Make sure to take precautions before taking L-Carnitine, talk to a physician or dietician so they can advise you if it will cause an adverse effect if you take it along with your maintenance medications.
Chromium is a mineral that your body uses in small amounts. Chromium picolinate supplements are useful for people who have a chromium deficiency. There are some reports that it is an effective metabolism booster and can aid in weight loss. Chromium is a mineral found in low doses in many foods.
Chromium plays a role in the metabolism of nutrients through its impact on the hormone insulin. Chromium picolinate is the form often found in dietary supplements. Some reports indicate that 600 to 1,000 μg/day of chromium picolinate may help reduce hunger, cravings, and binge eating in some people. Just like other supplements, we advise you to consult your doctor first before taking it especially if you are on other medications.
Conjugated Linoleic Acid (CLA)
A review of studies published in the European Journal of Nutrition found evidence that conjugated linoleic acid (CLA) may promote weight loss and fat loss. CLA is a naturally occurring fatty acid found in meat and dairy products. It is also a popular dietary supplement that is promoted with claims of helping people lose fat, maintain weight loss, retain lean muscle mass, and control type 2 diabetes (the type of diabetes that is often associated with obesity).
In one of the studies about CLA for weight loss, lead researcher Jean-Michel Gaullier, Ph.D., with the Scandinavian Clinical Research Group has seen significant weight loss effects of CLA. He used a body-scanning technology called DEXA (dual-energy X-ray absorptiometry), which is very accurate in measuring body fat according to him. It is suggested by Gaullier that if ever you will take the CLA supplement, be sure to buy a product containing 80% CLA to get maximum weight-loss results.
There’s a long tradition in East Asia of drinking green tea for good health and longevity. Numerous studies have been conducted on the effectiveness of green tea for weight loss. One study published in Physiology and Behavior does suggest that catechins and caffeine found in green tea may help support weight maintenance. Green tea is considered a safe addition to most people’s diets.
One study found that green tea can increase metabolism. It was shown that green tea is able to increase your energy expenditure, the number of calories you burn, and also to increase the amount of fat you are burning.
Green tea supplements are sold all over the world today. Choose the most natural one so you can reap the maximum metabolism-boosting effects safely and effectively.
Resveratrol is a substance found in the skin of red grapes, mulberries, peanuts, and Japanese knotweed. Resveratrol is one of the most widely studied polyphenols and it has been assigned a plethora of metabolic effects with potential health benefits.
Resveratrol has been described as mimicking caloric restriction, leading to improved exercise performance and insulin sensitivity (increasing energy expenditure), as well as having a body fat-lowering effect by inhibiting adipogenesis, and increasing lipid mobilization in adipose tissue. These multi-organ effects place resveratrol as an anti-obesity bioactive of potential therapeutic use. Taking resveratrol supplements will not only help you lose weight and speed up metabolism but it can also help you have a healthier body.
Magnesium is essential for creating the chemical reactions in our body that produce energy, so it is necessary to maintain a healthy metabolism. You can find magnesium in foods like nuts and seeds, spinach, bananas, salmon and halibut, potatoes, and whole grains.
A magnesium supplement may be helpful for you, but as with any other supplements, check with your physician first to make sure it will not cause conflict with the medications that you are taking.
Weight loss and increasing metabolism for women over 50 is difficult but not impossible. Along with a healthy diet, daily exercise, and healthy lifestyle choices, It would not hurt to add metabolism booster supplements to aid your weight loss and increase your metabolism. Some of the supplements mentioned above are even promoted for longevity and a healthier body, especially for older adults.
We hope that you have learned something from this article. If you find this article helpful to you kindly share it with women over 50 who want to increase their metabolism through supplements. Thank you and best of luck!