No, you aren’t imagining it. If you think losing weight has become more difficult than it was some years ago, you’re probably right. It is a scientifically established fact that with each passing year, weight loss becomes more difficult. Below we tell you why, and what to do to lose those extra pounds.
A Slowing Metabolism
Muscle or Sarcopenia plays a major role in maintaining a high metabolism. As you age, muscle declines, and so does your metabolism level. It is estimated that post 40, metabolism may slow down by as much as 5% each year. That explains why you may not be able to gulp all that beer from your college days now, without gaining a few unwanted pounds.
The Solution? Build your muscle. Engage in resistance and strength training. Eat foods low on calorie intake but nutritionally dense at the same time. High protein foods like beans, lentils, pulses, seeds, nuts and quinoa are a must.
An Increase In Fat
As you age, your body retains a certain type of fat called white fat. White fat retains calories. On the other hand, a brown fat that facilitates calorie burnout by generating heat decreases in percentage. Trusted ways of decreasing white fat in the body include moderate exercise (2.5 hours a week), and following a healthy diet packed with foods having natural fat burning properties.
(Also Read: Food That Can Help Break Down Belly Fat? Hell, YES!)
Shooting Levels Of Stress
Growing older may come with increased responsibilities of a house, family, and job. These bring along with them an unavoidable level of stress. Stress causes the body to release a hormone called cortisol which induces the fight or flight response in human beings. In the event that this hormone is improperly utilized by the body, it is stored as fat cell deposit.
To lower stress, eat well, sleep well, and exercise in moderation.
- Diet: Nuts and seeds such as cashews, pistachios, and sunflower seeds contain vital minerals and amino acids that produce energy, synthesize protein and regulate the nervous system.
- Exercise: Physical activity increases your endorphins, which helps elevate your mood. Besides strength training, you can take brisk walks or go for a swim.
- Sleep: When you’re sleep deprived, you’re more likely to be agitated and stressed. Establish a consistent sleeping routine of seven hours a night.
Now that you know what may impinge upon your weight loss plan, get to work right away, and maintain a healthy lifestyle for longer.