10th Aug 2024
Ageing and Metabolism
Are you on a relentless quest to shed those stubborn extra pounds, only to find that they cling to you like a loyal companion? The frustration of weight management is a common experience, especially as we age. In this blog, inspired by insights from my book “Jaldi Fit,” we’ll unravel the complex relationship between aging and metabolism. By understanding the changes that occur as the years pass, you can equip yourself with the knowledge and strategies to conquer the weight battle that often accompanies the aging process.
Changes with Aging
If you’ve ever wondered why it becomes increasingly challenging to maintain a healthy weight as you get older, you’re not alone. Here’s the science behind it: your metabolism starts to slow down by approximately 5% per decade after the age of 25. This means that at 35, you’re burning fewer calories per day than you did at 25.
But that’s not all. After the age of 25, your body fat consistently increases by an average of 1 to 2 kilograms, while muscle tissue decreases by an average of 5% to 10% per decade. These changes aren’t just cosmetic; they directly impact your metabolism, causing it to decelerate and contributing to weight gain.
4 Ways to Master Your Metabolism
Build Muscle: Muscle is a metabolic powerhouse, and you can enhance your metabolism by incorporating strength training into your fitness routine. As you gain muscle mass, your body becomes more efficient at burning calories, even at rest. Consider following a comprehensive strength training program like the one outlined in the Jaldi Fit DVD. Gradually progressing to dumbbells can further accelerate muscle growth and metabolic rate.
Include Cardiovascular Exercise: Aerobic activities like walking, jogging, or swimming should become regular fixtures in your fitness regimen. Engaging in cardiovascular exercise at least five days a week for a minimum of 30 minutes can supercharge your metabolic rate by up to 25%. Furthermore, aerobic workouts are effective in reducing body fat, a crucial aspect of weight management. Walking, swimming, and cycling are excellent choices to elevate your heart rate and metabolism.
Eat Slowly and Sensibly: Your eating habits significantly influence your metabolism. Eating too quickly often leads to overconsumption and increased fat storage. To support a healthy metabolism, adopt mindful eating practices by savouring your meals, making sensible choices, and adhering to consistent meal and snack times. Opt for foods that are low in fat, as they are easier for your body to digest and metabolize efficiently.
Lead an Active Life: Sedentary habits can contribute to a sluggish metabolism. Counteract this by finding opportunities to increase your daily activity levels. Opt for stairs over elevators, choose walking over short drives, and keep both your body and mind engaged to accelerate your metabolic rate.
Aging is a natural part of life, and while it brings changes, it also offers the wisdom to make informed choices. By incorporating the strategies we’ve discussed into your daily routine, you can master your metabolism and embark on a path toward a healthier, more energetic you.
Here’s to a life filled with energy, vitality, and lasting well-being!
Dr. Namita Jain
