Adjusting Diet and Exercise to a Slowing Metabolism

Couple on BicyclesNothing in your lifestyle has changed, you are eating the same way and exercise as often as you always have, but, as you get older, you are gaining weight. How come? What you may not be aware off is that your body’s metabolism has slowed down, which means that you are burning fewer calories than when you were younger.

The Body’s Needs Change With Age
So Should Our Eating and Lifestyle Choices

Starting at about age 25, the average person’s metabolism declines between 5 and 10 percent per decade, according to Dr. John Berardi, president of Precision Nutrition and author of “The Metabolism Advantage.” This means that the typical American loses between 20 and 40 percent of metabolic power over the course of his or her adult life span.

Typically between 40 and 50 years of age, the body requires fewer calories due to lower expenditure. There can be several reasons for this. You may be less physically active, spend more time working at a desk, endure longer commutes and adopt an all-around more sedentary lifestyle. You may also undergo an increasing amount of muscle loss, partly because of the natural aging process, partly because of physical inactivity. Either way, your calorie needs go down. If you don’t reduce your food intake accordingly, you gain weight from storing fat.

These effects can be more pronounced when someone already has weight problems. The more fat is stored, the less efficiently the body is able to burn calories. Add to this a lesser amount of physical activity and you have a scenario where more weight gain is almost unavoidable.

Genetics and certain medications can also play a role as well as hormonal changes. Women after menopause are especially prone to undergo metabolic shifts.

But it’s not all bad news. A vastly slowed down metabolism isn’t inevitable, said Dr. Berardi. The main problem is that we all tend to become far less physically active over the course of our lives. People who preserve their physical activity levels can expect to see only a 0.3 percent metabolic decline per decade, a 1 to 2 percent total drop over a person’s lifetime, he added in an interview with WebMD.

So what can you do to fight nature every inch of the way? Scientists at Johns Hopkins University have compiled a number of strategies that can give a boost to your aging metabolism.

• Adhere to a healthy diet. If you reduce your calorie intake to avoid weight gain, it is crucial that you make up for the difference by eating more nutritious foods. Whether you are concerned with weight control or not, it is always helpful to cut back on empty calories and go for highly nutrient-dense items instead.

• Eat breakfast. Having a healthy meal at the start of your day gets your metabolism out of its resting state and back into burning mode. Skipping breakfast forces the body to endure longer periods of fasting, which can leave you excessively hungry and tempt you to overeat at the next opportunity.

• Eat frequently. Instead of consuming large meals two or three times a day, try to keep your metabolism consistently on ‘slow burn’ by eating small amounts of food every three or four hours.

• Eat lean protein. Your body burns more calories when digesting proteins rather than carbohydrates and fats. Preferable are low-fat protein sources such as lean meats and poultry, beans and non-fat dairy products.

• Do aerobic exercise and strength training. Regular age-appropriate exercise and resistance training are highly recommended. As we age, we are at greater risk of losing lean body mass, which can initiate a vicious cycle of change in body composition, according to Dr. Andrew Weil, author of “Healthy Aging.” To control weight, you may, in addition to eating less and exercising more, try to increase lean body mass – by weight training, for example – in order to keep the metabolic furnace burning.

• Get enough sleep. Our busy lifestyles keep too many of us chronically sleep-deprived. Among other effects, not getting enough sleep can interfere with your appetite-regulating hormones. Studies have shown that lack of sleep can lead to unhealthy eating habits, similar to stress.

• Avoid supplements. Taking metabolism-boosting supplements such as caffeine, kola nut, bitter orange and others, all of which are stimulants to raise your metabolism by boosting your heart rate, is not a good idea because of many potentially serious side effects. One of the most popular stimulants, ephedra (Ma-huang), was banned by the U.S. Food and Drug Administration (FDA) after its use was linked to several deaths.

The body has many ways to adjust to its changing needs. The best thing you can do is to be aware of these changes and respond accordingly.

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