Scientific reasons why the older you get, the harder it is to lose weight Lifestyle – 2 hours ago

Jakarta, CNBC Indonesia – It’s no secret that the body will experience many changes as we age. One of the most challenging things is that it becomes increasingly difficult to lose weight as you get older.

It turns out there are several scientific explanations for why it’s difficult to lose weight as you get older. The following explanation is presented Eat This.

1. Hormonal changes

Just as your body changes as you age, so do your hormones. Amy Shapiro, founder and director of Real Nutrition, said that hormonal shifts occur in men and women.

“Women experience a decrease in estrogen levels during menopause, associated with an increase in belly fat. Men experience a decrease in testosterone levels, resulting in reduced regulatory effects on fat distribution, muscle strength, and muscle mass,” says Shapiro.

Men and women can also experience a decrease in growth hormone as they age. The main function of growth hormone is to maintain muscle and strength.

A decrease in this hormone will also reduce your metabolic rate.

2. Changes in sleep patterns

As we get older, it’s likely that our sleep routine changes. You may need more time to fall asleep, and you may wake up frequently throughout the night or even wake up earlier in the morning than usual.

“Sleep deprivation results in dysregulation of the neuroendocrine appetite control system, which alters metabolic rate. There are increased levels of the hunger hormone ghrelin when sleep duration is restricted, which can lead to increased food intake and poor energy-dense food choices,” explains Shapiro.

3. Muscle loss

After turning 30, you start to lose muscle mass. In fact, research shows your muscle mass can decrease by 3% to 8% every 10 years after reaching age 30. This percentage is even higher once you pass the age of 60.

“Naturally as you age, you lose muscle mass over time,” explains Shapiro.

Because muscle uses more calories than fat mass, calories burned at rest also decrease. Of course, you have to maintain your muscle supply to lose weight.

4. Lack of movement

Staying physically active is good for your mind, body, and weight loss efforts. This becomes more apparent as we get older.

“In addition to muscle loss, decreased muscle strength and endurance/stamina can lead to a lack of physical activity or a decreased desire to exercise,” says Shapiro.

5. Slower metabolism

Your metabolism slows down as you age. Metabolism slows with age due to reduced muscle mass, influenced by factors such as gender and body size.

Meanwhile, one way to overcome this problem is to control your portions at meal times. This can be done by using smaller plates and bowls, and paying attention to when you are really hungry and full.

How to lose weight as you get older

As you age, it is important to reevaluate your lifestyle to ensure you are being proactive in your efforts to lose weight. For example, according to nutritionists, regular exercise is important for increasing metabolism and building muscle.

It is also important to follow a balanced diet that is rich in vegetables, fruits, healthy fats, whole grains, and sources of protein.

“Plant-based diet [yang] high in fiber, complex carbohydrates, lean protein, and healthy fats, a nutrient-dense diet will keep you full longer,” says Shapiro.

One of the most recommended habits is to make sure you drink plenty of water. Being hydrated will increase your metabolism, make you feel full, and help you avoid consuming extra calories.

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