It’s a common belief: as we age, our metabolism slows down, making it harder to maintain a healthy weight. But is this really true? Science suggests otherwise. While our metabolism does change slightly with age, it’s not the culprit behind weight gain. Instead, the real issue lies in our activity levels and lifestyle changes as we grow older.
What is Metabolism?
Metabolism refers to all the chemical processes in your body that keep you alive and functioning, such as breathing, digestion, and energy production. The basal metabolic rate (BMR)—the calories your body burns at rest—accounts for most of your daily energy expenditure.
Does Metabolism Really Slow Down with Age?
Research shows that metabolism remains relatively stable from your 20s to your 60s. It’s only after the age of 60 or 70 that a noticeable decline in metabolic rate occurs, and even then, the change is gradual. So why does weight gain seem to be so common as we age? The answer lies in lifestyle habits:
Decreased Physical Activity: Many people naturally become less active as they age.
Muscle Loss: Without regular strength training, muscle mass declines, and since muscle burns more calories than fat, this can slightly lower your BMR.
Dietary Changes: Less focus on nutrition and portion control often leads to consuming more calories than needed.
The Role of Activity Levels
Staying active is the key to maintaining your metabolism and overall health. Here’s how activity impacts metabolism:
Strength Training: Builds and preserves muscle, which keeps your metabolism efficient.
Aerobic Exercise: Helps burn calories and supports heart health.
Everyday Movement: Activities like walking, gardening, and playing with grandchildren keep your energy expenditure high.
💡 Pro Tip: Make movement part of your daily routine to keep your metabolism firing at any age!
How to Keep Your Metabolism Healthy
Stay Active: Aim for at least 150 minutes of moderate exercise per week, including strength training sessions.
Prioritise Protein: Protein supports muscle maintenance and helps with calorie burn during digestion.
Hydrate: Dehydration can slow down metabolic processes.
Get Enough Sleep: Poor sleep affects hormones that regulate appetite and metabolism.
Avoid Crash Diets: Drastic calorie cuts can slow your metabolism over time.
The Bottom Line
Your metabolism doesn’t magically “give up” as you age—it’s your activity level and habits that make the biggest difference. By staying active, eating well, and focusing on building muscle, you can maintain a healthy, efficient metabolism throughout your life.
Ready to take control of your health and metabolism?📩 DM me or visit the link in bio to book a free consultation and start your journey today!
"The Truth About Metabolism," Harvard Health Publishing, Harvard Medical School. Read more here.
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