Let’s talk about the realities of weight gain as we age. It’s no secret that shedding those extra pounds can become more challenging as we enter our forties and beyond. But did you know that it’s not just because of a slower metabolism?
The Truth about Slowing Metabolism
Yes, it’s true that our metabolism tends to slow down as we age, but it’s not the whole story. The good news is that we can take control of this by making some simple changes to our eating habits. By eating about 100 calories less per day for every decade past age 40, we can help ensure that our body is getting the right amount of fuel it needs to function properly without overeating and potentially gaining unwanted weight. Trust me, this small adjustment can make a huge difference in our overall health and wellbeing.
🚨 Did you know that after the age of 40, the average person’s metabolism slows down by about 5% per decade? 🤔 This can make it harder to lose weight and maintain a healthy weight as you age.
The Impact of Genetics and Thyroid Function
Our genetics and thyroid function also play a role in our metabolism and weight. Unfortunately, we can’t control our genetics. However, we can take steps to support our thyroid health through a balanced diet, regular exercise, and managing stress levels.
Thyroid problems are more common in women, with at least 10 times the likelihood of occurrence compared to men. As women enter their 40s, they may notice a decrease in calorie burning, which could be due to thyroid problems.
The Importance of Muscle Mass
Another factor that can make it harder to maintain a healthy weight as we age is the loss of muscle mass. Women are particularly susceptible to losing muscle mass, which can make it harder to maintain a healthy weight.
Muscle is more metabolically active than fat, meaning it burns more calories at rest. This makes it even more important to maintain muscle mass through regular exercise, particularly resistance training and strength training.
While it may be tempting to focus solely on cardio, incorporating strength training can help preserve and build muscle mass. This, in turn, can increase metabolism and burn more calories even when we’re not actively exercising.
The Impact of Aging
As we age, we tend to gain weight steadily until about age 65, after which we tend to lose lean mass. However, as we reach our 70s and 80s, we may start to lose weight due to hormonal and metabolic changes, as well as a decrease in appetite. Factors such as stress, loss of loved ones, and financial issues can also contribute to a loss of appetite.
While not everyone experiences these changes, it’s important to be aware of the potential changes that can happen with age and to make adjustments to maintain a healthy weight and lifestyle.
What’s the solution?
Don’t believe the myth that gaining weight is inevitable as you age. While biological factors play a role, it’s very possible to offset the change in metabolic rate and prevent weight creep with some simple lifestyle changes.
🚨 Consuming just 100 extra calories a day can result in gaining 10 pounds a year. 🚨
It’s important to be mindful of how many calories you consume each day, as just 100 extra calories can result in gaining 10 pounds in a year. Exercise is also crucial to getting your metabolism on your side. However, the kind of physical activity you do matters too. Choosing more intense workouts like resistance training or hiking uphill can help to boost metabolism and maintain muscle mass.
Don’t let ageing get in the way of your health and fitness goals. With some effort and focus on the right habits, you can stay strong and healthy for years to come.