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Happy extended family having fun talking during lunch in the dining room.
A college kid can eat a whole box of family-sized pizza bags without gaining an ounce, but if his parents sniff even a french fry they won’t fit in their jeans for a week.
Do you relate Ahh, having the metabolism of a 20 year old again!
Many of us believe that our metabolism begins to decline steadily from the age of 30. But a new one to learn in the August 2021 edition of. has appeared science found a slightly different pattern. Indeed, the average metabolism is hasn’t changed at all between the ages of 20 and 60. Let’s look at what metabolism is, what the latest research is saying about metabolism, and how to achieve a healthy weight no matter how fast or slow your metabolism is.
What exactly is metabolism?
The Mayo Clinic explains, “Metabolism is the process by which your body converts what you eat and drink into energy. During this complex process, calories in food and drink are combined with oxygen to release the energy your body needs to function. “
Everyone needs energy for the basic functions of life: “Breathing, blood circulating, regulating hormone levels, cells growing and repairing”. But we also need energy for things that vary based on our choices, like digesting the food we eat and physical activity.
“It can be tempting to blame your metabolism for the weight gain,” said Mayo Clinic. “But because the metabolism is a natural process, your body has many mechanisms that regulate it according to your individual needs. … Some people who are said to have a faster metabolism are probably just more active – and perhaps fidget more – than others. “
Now that we’ve covered the basics of metabolism, let’s take a closer look at what recent research is doing.
What You Can Learn From Recent Metabolic Research
The study published in August 2021 in Science magazine found that the average metabolic rate changes with age as follows:
- Birth to the age of one year: Increases until it is about 50% higher than in adulthood
- One to 20 years: Decreasing by almost 3% every year
- 20 to 60 years: remains constant
- Age 60 and older: Decreases by 0.7% annually
“These data suggest that the ‘medieval spread’ we all know anecdotally or personally is not due to a change in intrinsic metabolism, as has long been believed,” said Rozalyn Anderson, PhD, Professor in the Faculty of Medicine and Public Health at the University of Wisconsin at Madison. “It’s now much more likely that behavior change is causing it.”
This realization is great news! It means that maintaining a healthy weight in old age may be easier to achieve than you thought.
“We tend to get less physical as we age, and that can make us gain weight more easily,” said Amy Santo, administrator at Vista Manor Nursing Center, a qualified care facility in San Jose. “But it’s never too late to find a new exercise you enjoy and some healthy, tasty recipes to add to your weekly menu.”
How to maintain a healthy weight regardless of the speed of your metabolism
Whether you are 18 or 80 years old, you can have a healthy and happy relationship with food (while maintaining or achieving a healthy weight!). Here are some tips from Nicole Hopsecger, RD:
- Eat foods that will help you stay full. These include foods rich in protein and high in fiber. Think eggs or Greek yogurt mixed with chia seeds and berries.
- Avoid carbohydrates that don’t also contain fiber. Lentils, sweet potatoes, and apples are great sources of carbohydrates and fiber.
- Focus on healthy behaviors, not the number on the scale. What can you control here and now? Instead of losing a pound a week, try goals like running a mile five days a week or having a serving of vegetables with every meal.
- Make plants the basis of your diet. Plants have vitamins, minerals, and phytochemicals, not to mention fiber and water that will help you feel full.
- Don’t tell yourself that certain foods are “good”, “bad” or “not allowed”. Instead, try to eat adequate servings of healthy foods 80-90% of the time. This goal is much more realistic and sustainable than never having pizza or ice cream.
- Plan your meals in advance so that you are not tempted to eat the first thing you see. When you just know what you want to eat and do some preparation, such as: B. Cutting vegetables the night before can help you stay motivated to meet your healthy eating goals.
For more tips on maintaining or achieving a healthy weight, visit http: //health.clevelandclinic.org.
Health is a lifelong journey. Regardless of your age, activity level, or current health challenges, there is always something you can do to get a little closer to your goals. Keep in mind that metabolism varies depending on factors such as lifestyle choices and remains fairly constant between the ages of 20 and 60. Celebrate the little victories and keep doing the things that make you happy and healthy no matter how fast your metabolism is going.
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