Slower metabolism As you get older, your metabolism starts slowing down - meaning you don't require as much energy to fuel yourself, despite still having a 25-year-old's appetite. And when your muscles can't metabolise energy efficiently, you're more likely to put on weight.
Why is it harder to lose weight as you get older? As you get older you lose muscle. This has a bigger impact than simply losing muscle definition and tone. Muscle actually burns more calories than fat, so having less muscle means it's harder to use the calories you're eating.
Epidemiologists have observed that the average person typically puts on 1 to 2 pounds a year from early adulthood through middle age. The CDC's numbers show that much of the increase is concentrated in the 20s, for men and women.
The human body works as one big system and is constantly in communication. If you're constantly on a diet, eating low nutrient foods, restricting calories and doing a lot of cardio or HIIT focused exercise, then weight loss will be harder during peri-menopause, menopause and post menopause.
No matter what your age, you can improve your fitness.
If it's been a long time since you've exercised and you're feeling less than fit, you might think that it's too late to make a change. But you're wrong. You can improve your fitness at any age.
Slower metabolism
If you're seeing weight gain in your 30s, this may well be why. As you get older, your metabolism starts slowing down - meaning you don't require as much energy to fuel yourself, despite still having a 25-year-old's appetite.
“Obesity incidence starts increasing in one's twenties and peaks at 40 to 59, and then decreases slightly after age 60,” says Craig Primack, MD, an obesity medicine physician at the Scottsdale Weight Loss Center in Arizona.
The typical fat-gain areas for many women are the hips, arms and thighs, giving them what is termed a 'pear-shape'. The other areas where many women accumulate fat are the chest and the abdomen. Such women have slim arms and legs, and are seen as 'apple-shaped'. They also might have a family history of diabetes.
Train aerobically with one moderate-intensity session and four HIIT sessions per week. Weight train all muscle groups using 8-12 repetitions. Gradually cut out all bad fats while strategically cutting back on carbohydrates. Stagger calories (three lower-calorie days followed by two higher-calorie days).
"Your metabolism slows by 5 percent each decade. Compared to age 25, you'll burn about 100 fewer calories a day at 35 and 200 fewer at 45.
On average, a moderately active woman between the ages of 26 and 50 should take in about 2,000 calories per day to maintain a healthy weight, according to the USDA's Dietary Guidelines for Americans.
A combination of things happens as we age. We tend to lose muscle mass, so our abdominal muscles aren't as tight as they once were, and the loss of elastin and collagen in our skin allows gravity to have its way so skin starts to sag. Both can cause the waistline to expand.
Usually, there is a significant increase in buccal fat between the ages of 10-20, and then a slow, ongoing reduction until about 50. With that said, everyone is different.
People who carry more weight tend to look a little younger. How much younger? Twin studies revealed that a person who has a BMI 4 points higher can look 2-4 years younger. The reason is that the face naturally loses fat as we get older.
This may be due to menstruation, heart or kidney failure, preeclampsia, or medicines you take. A rapid weight gain may be a sign of dangerous fluid retention. If you quit smoking, you might gain weight. Most people who quit smoking gain 4 to 10 pounds (2 to 4.5 kilograms) in the first 6 months after quitting.
What Is Hormonal Weight Gain? Weight gain associated with underlying hormonal imbalances. For men, hormonal weight gain can be caused by high stress or cortisol levels in the body.
This shift in hormones can lead to high blood pressure and heart disease. It can also increase your risk of anxiety and depression. While some women hardly notice any symptoms, others will experience hot flashes, weight gain, lower sex drive and fatigue.
There are plenty of ways to get fit after 35. You don't need to join a gym or start lifting weights; simply adding some bodyweight exercises to your daily routine can make a big difference. squats, lunges, push-ups, and sit-ups are all great exercises that can be done at home with no equipment needed.
While you may not be an elite-level athlete past your 40th birthday you can always stay strong, muscular, and lean for decades to come. Give your body what it needs, stay lean and fit, and it will serve you for a long and strong life.