Unlocking the Secrets of Ageless Metabolism: Defying the Myth of Slowing Down
I frequently hear clients tell me "well, I'm getting older now, so its more difficult for me to lose weight". While it's true that metabolism slows, here's why we can still maintain a healthy weight.
When people refer to metabolism slowing down as we age, they are typically talking about a decrease in the basal metabolic rate (BMR). BMR is the number of calories your body needs to perform basic functions at rest, such as breathing, circulating blood, and maintaining body temperature. Several factors contribute to this phenomenon:
Loss of Muscle Mass: One of the primary reasons for a slowing metabolism as we age is the loss of muscle mass. Muscle tissue burns more calories at rest than fat tissue. As we get older, we tend to lose muscle, which reduces the number of calories our bodies burn at rest.
Hormonal Changes: Hormonal changes that occur with age, particularly in menopause for women and andropause for men, can affect metabolism. These changes can lead to a decrease in muscle mass and an increase in fat storage.
Activity Levels: Many people become less physically active as they age, which can further reduce calorie expenditure. A sedentary lifestyle can contribute to weight gain and a slower metabolism.
Dietary Changes: Dietary habits may change with age, and some people may consume more calories than their bodies require. A diet high in processed and calorie-dense foods can contribute to weight gain.
Cellular Changes: Cellular metabolism may also slow down due to various factors like cellular damage, oxidative stress, and inflammation, which can be associated with ageing.
It's important to mention that the extent of the metabolic slowdown can vary from person to person. While it's true that BMR tends to decrease with age, it doesn't mean that you can't maintain a healthy weight or that you're destined to gain weight as you get older. Regular exercise, a balanced diet, and lifestyle choices can help counteract the metabolic decline and maintain a healthy weight. Strength training and maintaining muscle mass are particularly effective in supporting a healthy metabolism as you age.
Here are 5 effective ways to maintain a healthy body weight as we age (spoiler alert, there are no miracles, it’s all the things we should be doing at any age).
Balanced Diet:
Prioritize a balanced and nutritious diet. Consume a variety of fruits, vegetables, whole grains, and healthy fats and pay close attention to protein as we need a bit more as we age.
Pay attention to portion control to avoid overeating, as your calorie needs may decrease with age.
Limit processed foods, sugary snacks, and high-calorie, low-nutrient items.
Regular Exercise:
Engage in regular physical activity. Incorporate both aerobic exercises (e.g., walking, swimming) and strength training (e.g., weightlifting) into your routine.
Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise each week.
Strength training helps preserve muscle mass and boost metabolism so make this a priority.
Stay Hydrated:
Proper hydration is essential for metabolism and overall health. As you age, it can be easier to overlook your body's hydration needs, so make a conscious effort to drink enough water throughout the day.
Limit sugary beverages and excessive caffeine intake.
Monitor Caloric Intake:
Be mindful of calorie consumption. Pay attention to your body's changing needs, and adjust your caloric intake accordingly.
Keeping a food journal to track what you eat can be helpful as it can help you identify and address any unhealthy eating habits.
Manage Stress and Sleep:
Chronic stress can lead to weight gain, so practice stress-reduction techniques like meditation, yoga, or mindfulness.
Ensure you get adequate, quality sleep, as insufficient sleep can disrupt hunger hormones and lead to overeating.
As I said no miracles or secrets just all the things that we should be doing to maintain our health. Of course, individual situations vary and some people may have barriers to starting, this is the time to seek help from a professional who can guide you in the right direction.