With age, metabolism slows down, leading to weight gain. Let’s find out how to resist it. We have a good chance!

We used to overeat pastries and chocolate at night in our childhood with no consequences. Now we are scared of fast carbs, keeping to a balanced diet, but still suffer from excess weight. Why?

Let’s discuss each of the possible reasons – because it would be easier to fight against overweight.

Metabolism at 20+

  • Peak of metabolism

For most women, the metabolism is better at 17-25 years of age.

Some women experience it later. Basically, it depends on genetics but lifestyle can affect as well.

For example, if you go to fitness earlier, it helps the more muscle build and muscle tissue burns more calories. Besides, your body continues to increase bone mass, and this process spent a lot of energy.

  • Metabolism slowing

According to the US Committee for Physical Culture, the metabolic rate is reduced by about 1.5% every 10 years.

By age of 30, most women notice that they can not eat anymore high-calorie food without negative consequences, and overweight is lost slower.

Since this decreased metabolism falls exactly at a period when most of us go to sedentary work and do not have time for any physical activity, we can say that career is also playing an adverse role in the metabolism slowing down.

Metabolism at 30+

  • Weight Gain

In sedentary work we lose muscle mass, it means that our ability to burn calories is also getting worse.

In decreased muscle mass and deposited fats, visceral fat can grow inside the muscles, reducing the activity and cause digestive disorders, – says Caroline J.

  • Cederquist, creator of the BistroMD diet and author of The MD Factor.

After thirty years of age, the body stops producing growth hormone, which also slows metabolism.

Weight training can help build muscle and get the body to produce growth hormones. Then it will be possible to speed up the metabolism like it used to be.

  • Effect of pregnancy

During pregnancy, your metabolism can be improved.

But this does not mean that you can eat whatever you want or double your portion.

“During pregnancy, you really eat for yourself and for your child, but this is about the quality of food rather than its quantity.

Effect of pregnancy

Pregnancy is not an excuse for big portions or increased caloric value, especially at the early stages, – says nutritionist Wesley Delbridge from the Nutraceuticals and Nutrition Academy.

During pregnancy, the body spends by 200 calories a day more than usual.

  • Women with normal weight before pregnancy should not gain more than 10-15 kg over the nine months.

” However, the study published in 2015 in the journal “Obstetrics and Gynecology” reports that about 50% of all pregnant women are gaining much more, and this destroying muscles, increasing visceral fat, and even developing insulin resistance (pre-diabetes state).

  • Breastfeeding advantage

For the breastfeeding period, calories are spent much more.

“A woman breastfeeding her baby spent up to 500-1000 kcal a day,” – says W. Delbridge.

Unfortunately, at the end of this period, metabolic rates become the same as it used to be before pregnancy, provided that muscle mass was not lost during these months.

Breastfeeding Advantage

Metabolism at 40+

  • Hormones are rebelling

When a woman is over forty, her body prepares for the end of the childbearing period.

“Progesterone, estrogen and growth hormone are lowered (again!), – says Dr. Cederquist.

  • Metabolism slows as well.

This means that you have to cut calories consumed to maintain the weight.” If you go to gym, reduce your day meal by 150 kcal, that will be enough. In a sedentary lifestyle, the caloric content should be cut significantly.

  • Build muscle mass

Of course, it is required at any age, but after forty the muscle mass is quickly diminished: this process even has a medical name – sarcopenia.

At this age, to maintain muscle mass and to fight against aging weight training weight training should be included into regular exercises.

According to a study by the Harvard School of Public Health, people, who prefer weights exercises to cardiovascular ones, suffer less from belly fat.

Build muscle mass

Of course, any type of exercises helps burn calories.

But weight training helps to disperse metabolism and maintain it at a high level.

A protein diet (100-120 grams per day) is considered to be very useful.

“A woman can overtake her friends in the metabolic rate, if she is regularly training with weights and changed her diet,” – encouraged by Cederquist.