With age many people notice that getting back into shape after the holiday overeating can be much more difficult. Or sometimes extra kilos start to appear out of the blue sky. Why does this happen?
Dr. Caroline Cederquist, author of The MD Factor Diet, believes that changes in people’s metabolism (although it’s rather individual) start at 20, 30, 40 or 50 years. Therefore, it can be useful for everyone who cares about his health to know the basics of the body metabolic system and how to optimize its work at any age.
So what is metabolism in simple words? This is a process that unites all the chemical reactions in the body. They occur continuously and include catabolism – destruction of proteins, fats and carbohydrates to produce energy and “building materials”, and anabolism – creation of cells or the synthesis of hormones and enzymes. The largest component of metabolism is basal metabolic rate (BMR) that means the amount of energy the body needs to maintain functioning of the body at rest. Everyday BMR accounts for 50-70 percent of all energy.
Metabolism between the age of 20 and 30
On average, this is the age when many people have their 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 a significant role in this aspect. It is also necessary to remember that the process of intensive growth of bones continues till 25 years, and calories are burned quite intensively. Starting from 30 years old, many people notice that too much high-calorie food and sedentary lifestyle can lead to overweight, especially in problem areas. However, regular exercise and reasonable nutrition will help to be back to the form quite quickly.
Metabolism between the age of 30 and 40
If by this time you have not started exercising, it’s high time to start. The metabolism rate in the state of rest depends directly on the muscle mass. The more muscle mass, the more energy the body will burn, even in rest. Approximately from the age of 30, muscle mass begins to decrease gradually at a rate of 1% per year. If you do not use your muscles, get used with the fact that your body will accumulate fat. Strength workouts 2-3 times a week will help to prevent the consequences of this unpleasant process.
Another specific feature of this age period is decrease in the production of growth hormone at about 30 years old. As a result, metabolism tends to slow down. Strength workouts will help to stimulate the production of growth hormone.
Metabolism at the age of 40-50
According to surveys, up to of 40 years, majority of women manage to stay on diet for a few years, but in most cases lost weight is returned. Therefore, it is important to maintain the optimal metabolic rate. Among others, protein plays an important role in this matter. It is necessary for you do not feel hunger, and the muscles grow strong. The daily requirement in protein can be calculated by a qualified nutritionist.
Metabolism at the age over 50
The average age for menopause in women is 51 years. At this time, the level of estrogen and progesterone significantly decrease, which inevitably leads to a decline of bone and muscle mass, and often accompanied by weight gain.
In this case, strength workouts are very important, because they allow you to strengthen the bones. Another important factor is to reduce consumption of sugar. This is necessary, as the main source of fuel (glucose) is not as efficiently processed in cells any more. Therefore, glucose, not processed in cells, is eventually stored as fat.
Knowing what metabolism changes will wait for you with age, you can resist the age-related weight gain and move to mature age in excellent shape.