Why do I lose weight slower as I get older?

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Fifty is the golden anniversary, and this is the only way that over 50 is golden. In fact, between 30 and 40 life becomes more challenging in ways we would like to avoid.

Thankfully, we can manage these changes. A proper diet, peace of mind, and exercise create a super combination. Not only are you more likely to have an increased lifespan, but more importantly, an increased quality of life.

Healthy activities and eating will have greater impact on a 20-year-old than someone over 30 years old. But how much of a difference does getting older make? Will it be harder to lose weight?


Getting older slows weight loss

More precisely, it will slow your weight-loss potential. Of course, some older people may lose weight easier than some younger people. Nothing is absolute, but it’s also true that if that same older person did the same things in earlier years, the process would have been easier.

The fact is that metabolic rates are:

• faster for taller people

• faster for more muscular people

• slower for females than males

• slower as people get older

This is encompassed in the Basal Metabolic Rate (BMR) equation, where in the revised (1990) Harris-Benedict equation states, for:

• Men BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5

• Women BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161


We see clearly that BMR is greater with weight and height, lower with age, and all things being equal higher for males.

Functionally, there are other factors to be included in weight loss, such as adherence to proper eating patterns, activity, exercise, sleep, stress, muscle mass, and mindset.


How do i avoid losing weight slower or gaining fat as i get older?

Starting life on the right foot, building excellent, healthy, nutritional and fitness habits while maintaining an above average muscle mass is practically a golden rule. The solutions are simple and have all worked for Intekai members, including those above 80 years of age.


• Decrease or eliminate simple carbohydrate intake

Simple carbohydrates, processed wheats and grains, flour and sugar products (including in all liquid forms) stimulate insulin secretion. Insulin is a fat storage hormone, not only will the added calories be an issue, but the insulin secreted will force your body to lock in stored fat.


• Become accustomed to reduced portion sizes

Most people assume they need more food than they do. Our cultures are set up for large servings and, by extension, overweight people. Practise using smaller dishes. In fact, excessive portions have been proven to be life threatening. Studies have shown that moderate caloric intake is healthy and life promoting.


• Do weight-resistance training

Muscle increases your metabolism, bigger engines “burn” more fuel. Left alone we automatically lose pounds of muscle as we age. The good news is it is relatively preventable and is reversable. Progressive weight-resistance training will develop and maintain your muscle mass. Added benefits of muscle mass include maintaining strength, coordination, mobility and balance, preventing joint pains, reducing the risk of severely damaging falls, and much more.


• Move

Regular physical activity will metabolise added calories. It is being recognised that physical activity also maintains brain health and reduces the risk of dementia.


• Do not completely leave out entire natural food groups

The fibre, vitamins and minerals and additional nutrients in carbohydrates, vegetables and oils are essential for health and vibrance and gives your system what it needs to keep your metabolism properly fuelled and active.


• Focus on improving your sleep

Sleep is highly regulating. Having regular sleep hours under optimal conditions is highly advisable for recovery, immunity and mental energy.


• Adjust your caloric intake moderately or under supervision

The potential of the “starvation effect” forcing your body to hold on to its fat resources in the face of perceived famine increases with age. Systems such as Intekai adjust for this possibility, but generally severely reducing calories indefinitely is often counterproductive.

You can use your teeth and shovel your way into an early grave and/or suffering with fast foods, unhealthy snacks, processed and sugary food, or with movement and mindful intelligent eating, your future can be bright with reduced pains and filled with active satisfying days.

Fitz-George Rattray is the director of Intekai Academy, which is focused on helping people live a healthy lifestyle through nutrition and weight management. If you are interested in losing weight or living a healthier lifestyle, give them a call at 876-863-5923, or visit their website at intekaiacademy.org

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