Why it’s harder to lose weight as you grow older
Hormones and muscle loss are key factors behind age-related weight gain
Getting older and plumper? Been there, done that!
No matter how slender or fit one may be, we all suffer physiological changes as we grow older, some of which make fertile ground for belly fat and double-patty cheeseburgers. So, as the years go by, the scales slide up and we can’t seem to do much about it.
There are a number of reasons for this, from hormonal fluctuations to muscle loss, reported The Daily Mail. It means a quick morning run simply won't cut it for a 50-year-old who wants to burn off calories from a hefty lunch.
Fortunately, according to Dr Neerav Padliya, vice president of research at supplement creator MYOS Rens – these changes are more manageable than we may think. For him, it’s simply a case of adjusting one’s approach to health.
Understand how your weight changes with age
Hormones
For men, testosterone is the secret behind a slender physique. The hormone - a hydrophobic molecule - sticks to fat, meaning less fat lingers around the middle, and helps build muscle, fuels metabolism and maintains insulin sensitivity (which prevents diabetes).
Lower testosterone makes it easier for the body to store fat. Simultaneously, obesity impairs the production of testosterone. As men age, testosterone levels naturally decrease and belly fat starts to creep in.
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In women, there is a delicate balance of progesterone and estrogen. Higher levels of estrogen contribute to fat tissue formation. In younger women, this is offset by strong levels of progesterone.
From the age of 35 onwards, levels of both hormones decrease, leading up to menopause. However, progesterone decreases at a faster rate - causing fat tissue to form at a seemingly less controllable rate than before.
Muscle loss
This is one of the main reasons for a slow metabolism. Muscle tissue is the largest consumer of glucose in the body and if you can't contain lean muscle mass as you age, there's less to consume that glucose. In turn, that glucose converts into body fat and your body doesn’t process carbs as well as before.
How you can beat it
Work out like a youngster
“Much exercise people do as they get older tends to be cardiovascular focused, like walking,” Dr Padliya explained. “But it's very important that they focus on resistance training. It's more important than when you're 25.” He warns muscle building is just as important as losing weight to protect yourself from developing inflammation and diabetes.
Eat more proteins
Protein shakes may be targeted at young gym buffs looking to beef up but according to Dr Padliya, they are essential for older people to build muscle and keep metabolism stable. “It's very important that people, as they age, get a lot of protein on a daily basis. It is essential because it fills your body with the amino acids to repair and replenish damage and you also need it if you want to build muscle,” he stated. “Whey protein, for example, is very good. It includes many amino acids that trigger muscle gain and help metabolism.”
Have something to add to the story? Share it in the comments below.
No matter how slender or fit one may be, we all suffer physiological changes as we grow older, some of which make fertile ground for belly fat and double-patty cheeseburgers. So, as the years go by, the scales slide up and we can’t seem to do much about it.
There are a number of reasons for this, from hormonal fluctuations to muscle loss, reported The Daily Mail. It means a quick morning run simply won't cut it for a 50-year-old who wants to burn off calories from a hefty lunch.
Fortunately, according to Dr Neerav Padliya, vice president of research at supplement creator MYOS Rens – these changes are more manageable than we may think. For him, it’s simply a case of adjusting one’s approach to health.
Understand how your weight changes with age
Hormones
For men, testosterone is the secret behind a slender physique. The hormone - a hydrophobic molecule - sticks to fat, meaning less fat lingers around the middle, and helps build muscle, fuels metabolism and maintains insulin sensitivity (which prevents diabetes).
Lower testosterone makes it easier for the body to store fat. Simultaneously, obesity impairs the production of testosterone. As men age, testosterone levels naturally decrease and belly fat starts to creep in.
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In women, there is a delicate balance of progesterone and estrogen. Higher levels of estrogen contribute to fat tissue formation. In younger women, this is offset by strong levels of progesterone.
From the age of 35 onwards, levels of both hormones decrease, leading up to menopause. However, progesterone decreases at a faster rate - causing fat tissue to form at a seemingly less controllable rate than before.
Muscle loss
This is one of the main reasons for a slow metabolism. Muscle tissue is the largest consumer of glucose in the body and if you can't contain lean muscle mass as you age, there's less to consume that glucose. In turn, that glucose converts into body fat and your body doesn’t process carbs as well as before.
How you can beat it
Work out like a youngster
“Much exercise people do as they get older tends to be cardiovascular focused, like walking,” Dr Padliya explained. “But it's very important that they focus on resistance training. It's more important than when you're 25.” He warns muscle building is just as important as losing weight to protect yourself from developing inflammation and diabetes.
Eat more proteins
Protein shakes may be targeted at young gym buffs looking to beef up but according to Dr Padliya, they are essential for older people to build muscle and keep metabolism stable. “It's very important that people, as they age, get a lot of protein on a daily basis. It is essential because it fills your body with the amino acids to repair and replenish damage and you also need it if you want to build muscle,” he stated. “Whey protein, for example, is very good. It includes many amino acids that trigger muscle gain and help metabolism.”
Have something to add to the story? Share it in the comments below.