Undeniably, your body undergoes numerous alterations as you mature. One of the most problematic hurdles to overcome is the heightened difficulty in shedding pounds with increasing age. Almost ironically, it seems ridiculously effortless and swift to gain weight instead! It's important to remember that many others are facing this situation too. We have sought advice from health and fitness professionals about why slimming down becomes tougher with age and they also provide tips on how to counteract this challenge.
Changes in Hormonal Levels
As we age, our bodies undergo significant changes, including those related to hormonal levels. Amy Shapiro, MS, RD, CDN, the visionary behind Real Nutrition's successful private practice based out of New York City specializes in guiding clients to their peak nutrition and overall health status. She elaborates on how hormonal shifts impacts both genders; women witness a estrogen dip during menopause that contributes towards belly fat build-up while men see a decline in testosterone affecting its control over body fat distribution as well muscle strength and volume.
In addition to these gender specific transformations, aging also brings about a decrease in growth hormones for both men and women. This hormone is critical in preserving strength and muscular structure explains Shapiro - causing lowering of resting metabolic rate when declining with age. Even though symptoms associated with menopause can be managed by maintaining an active lifestyle including exercise routine,dietary balance among other habits its advised you approach your physician for advice if there are any complications or persisting issues.
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Alterations in Your Sleep Cycle
As you age, you may find your sleep schedule shifting. Falling asleep might take longer, and you could experience frequent awakenings during the night or even start waking up earlier than before. Sleep deprivation impacts the regulation of your neuroendocrine appetite control mechanism, modifying metabolic rate,” states Shapiro. "The level of ghrelin - the hormone that stimulates hunger - increases when sleep time is limited which often leads to overeating and making less healthful food choices."
Recognizing what disrupts your good night's sleep is crucial. Simple alterations like avoiding phone usage just before bed, practicing meditation or swapping out your pillow may prove helpful. If these tricks are ineffective, it might be necessary to consult a healthcare specialist.
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The phenomenon of muscle loss with aging
Unbeknownst to many, from your 30s onwards the body begins to slowly lose muscle mass. Based on research, it has been found that after reaching your third decade of life, you could experience a decrease in muscle mass ranging from 3% to 8% every decade. Once you surpass the age of 60, this percentage tends to increase even more.
"As people grow older naturally, there's a gradual loss in their muscular strength over time," Shapiro elaborates. "Given that muscles tend to consume more calories than fat does, as they diminish so does your resting metabolism." Henceforth, maintaining an adequate amount of muscle becomes pivotal if one wishes to keep weight gain at bay.
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Reduced Physical Activity
A physically active lifestyle is incredibly beneficial for not just your physical health, but also mental well-being and weight management goals. This role of movement amplifies as we age. "Physical inactivity or reluctance to exercise may arise from a reduction in muscle strength, endurance or energy," notes Shapiro.
If you are leading a sedentary life, it's high time to make some changes. Strength training is an often ignored yet supremely advantageous form of exercise that can be incorporated into one's regimen; this not only prompts movements but mitigates the problem of muscle loss associated with aging too. "Strength training plays a vital role in preventing muscle disintegration while maintaining muscle mass and power which further supports resting metabolism maintenance. Retaining muscular energy would also keep you more lively,” emphasizes Shapiro.
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Reduced Metabolic Rate
The issue of your metabolic rate decreasing as you get older is a topic addressed by Lisa Young, Ph.D., RDN, who is an author of the book "Finally Full, Finally Slim," a practicing nutritionist, and also part of our Medical Expert Board. Young explains that "Metabolism decreases with age due to loss in muscle mass, which can be influenced by aspects like gender and body size."
So how should one handle this vexing slowdown in metabolism? One approach could be to take control over the amount of food you intake during meals. It can be achieved through using smaller size dishes and being conscious about when you actually need to eat versus when you're satisfactorily full.
"Controlling your portion sizes holds equal significance as the type of food you consume," Shapiro advises us. He states "Overconsumption even for healthy components such as protein can lead to weight gain. When metabolism slows down because of aging, staying mindful about calorie intakes become more crucial than ever before. Consider asking yourself if it's truly necessary before reaching out for second helpings or merely yielding towards cravings."
Methods to Shed Pounds as You Grow Older
As people grow older, it's vital to reassess their lifestyle habits in order to enhance weight loss opportunities. Young cites routine physical activity as a significant factor in boosting metabolism and muscle growth. We've previously emphasized the role of integrating strength training into your fitness regimen, so be sure to incorporate that at the earliest.
Maintaining a balanced diet brimming with vegetables, fruits, healthy fats, whole grains, and high-quality protein is also key. Shapiro elaborates: "A plant-based diet rich in fiber, lean proteins, complex carbs and healthful fat commonly referred to as a nutrient-dense diet will leave you feeling satisfied for longer stretches between meals." He further explains this kind of diet has less saturated fat which generally derives from animal proteins high in fat-content. An excess consumption of saturated fat can instigate inflammation and boost 'bad' LDL cholesterol levels.
One major lifestyle change many overlook is drinking enough water regularly. Being adequately hydrated enhances metabolic rate while curbing hunger by providing feelings of satiety thus preventing needless calorie intake.
Above all actions though is understanding what personal habits need changing asserts Shapiro - there will be several physiological transformations out-of-hand due aging but shifts towards healthier life choices always starts with better nutritional planning coupled with frequent physical exercise.
