Many people notice that getting back in shape after Holidays get harder with age. There are also cases when extra pounds begin to appear, as if out of thin air. Why is this happening?
Dr. Caroline Cederquist, author of The MD Factor Diet, suggests that metabolic changes (although individual) begin to show in some people around 20, 30, 40, or 50 years of age. Therefore, it will be useful for every person to know how the metabolic system of the body works and how to optimize its work at any age.
Changes in metabolism characteristic of the body at 20, 30, 40 and 50 years
The following are the major metabolic changes that occur in the body approximately every decade. It should be understood that the time marks taken as a basis are approximate and may vary depending on the state of health and lifestyle of a person.
Changes in metabolism are manifested in each person individually.
Metabolism between ages 20 and 30
On average, it is at this age that many people have the highest metabolic rate at rest, i.e. when we do nothing. This feature also depends on genetic factors, but the level of human activity plays an important role in this aspect.
It is also necessary to remember that until about 25 years of age, the process of intensive bone growth continues, so calories are burned quite intensively. Closer to the age of 30, many people notice that liberties in taking high-calorie foods lead to the appearance of unnecessary centimeters in problem areas. However, regular exercise and a sensible diet will help you get back in shape fairly quickly.
Read also: Metabolic flexibility: make your body burn fat
Metabolism in 30 to 40 years
If by this time you have not started doing strength exercises, it's time to start. The metabolic rate at rest is directly related to muscle mass. The more muscle mass, the more energy the body will need to burn, including at rest. From about the age of 30, muscle mass begins to decrease at a rate of 1% per year. If you don't engage your muscles, accept that your body will store fat. strength training (2-3 times a week) will help prevent the consequences of this unpleasant process.
The decrease in muscle mass and the decrease in the production of growth hormone contribute to a slower metabolism.
Women find it difficult to maintain muscle mass in general. The level of testosterone in men is much higher than in women, so the percentage of fat in the male body is much lower than in women. And the muscle mass in men, respectively, is greater.
Another age-related feature is a decrease in the production of growth hormone at about 30 years of age. As a result, there is a change in metabolism towards its slowdown. Strength training will help increase the amount of growth hormone produced.
Metabolism between ages 40 and 50
Surveys have shown that, on average, before the age of 40, women manage to stay on diets for 6 years, but within 5 years, 95% of losing weight ladies return the lost weight. Therefore, it is important to maintain an optimal metabolic rate. Your assistant in this matter, among other things, will be protein. It is necessary so that you do not feel hungry, and your muscles grow strong and strong.
The daily protein requirement depends on a number of factors. A qualified nutritionist can most accurately calculate the required amount of nutrients. But there are a number of online calculators on the Internet that make it possible to carry out the calculations yourself.
Read also: Life is just getting started: how to stay fit after 40
Metabolism at the age of 50
Mean age for menopause in women is 51 years. At this time, there is a sharp decrease in the level of estrogen and progesterone, which inevitably entails the loss of bone and muscle mass and is often accompanied by weight gain. In men, hormonal changes occur gradually, resulting in slow weight gain.
In this case, strength training is equally important, because it allows you to strengthen the bones.
Another important factor is limiting your sugar intake. This is necessary because the main source of fuel (glucose) is no longer processed as efficiently in cells. Therefore, glucose that does not enter the cells ends up being stored as fat.
Knowing what metabolic changes await you with age, you will be able to resist age-related weight gain and meet old age in great shape. Estet-portal.com is convinced that constant work on yourself will definitely help you look great at any age!
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