The saying “it gets harder as you get older” has some truth in it or better said “it can get harder as you get older” because we can have a direct impact to lose weight, get fitter and improve our health.
That’s good news because there is something that can be done about it, but the key is to start now, don’t wait for tomorrow or next week or when you come back from holiday but today.
Start today to improve your diet or add exercise to your routine and make a rough plan to get you started, honestly put the book down for 5 minutes and write down three things in your diet that you want to improve.
In your diet what’s holding you back from looking and feeling better?
- eating late at night
- overeating at dinner time
- too much snacking
- snacking on the wrong foods
- drinking too much alcohol
- eating too much sugar
- eating too much-processed foods
There are loads of reasons, but you know in your current diet what needs addressing.
Now write any physical activity that you can start with the least amount of challenges, begin with answering the following questions;
How motivated I’m I?
Find out if you prefer to exercise alone, in a class environment or 1-2-1. What will be the easiest option to get you started and you don’t mind doing.
How much time do I have?
Do you have time to commute to your exercise venue, will commuting be a barrier (often getting there is half the battle) How much time do you really have in your current schedule is it 10 minutes, 30 minutes or one hour?
What will you enjoy doing?
Starting something that you will dread is not a great start as it will require a lot of motivation and the excuses to not do it will come flooding in. Saying that be open to try different things to discover whether or not it’s for you.
- playing a sport
- exercise classes
- dance class
- home exercise with a DVD or personal trainer
- going to the gym
- walking every day for 30 minutes
Here are 5 reasons why it gets harder to lose weight with age.
Strength training is key for maintaining a healthy calorie-burning metabolism.
There’s a scientific reason why: As we get older, our bodies don’t respond the same way to weight loss efforts.
In fact, as we age we tend to gain weight to the tune of 1 to 2 pounds per year, according to a review published in March 2013 by the Agency for Healthcare Research and Quality. That may not seem like much, but over time it can lead to significant weight gain.
Not everyone will become overweight as they age because body weight is highly influenced by your genetic makeup, your level of physical activity, and your food choices, but there is a saying “genetics loads the gun and lifestyle pulls the trigger”.
Still, everyone will find it harder to maintain or lose weight with each passing year.
1. You’re Experiencing Age-Related Muscle Loss
The amount of lean muscle we have naturally begins to decline by 3 to 8 percent per decade after age 30, a process called sarcopenia, report researchers in a paper published in the journal Current Opinion in Clinical Nutrition & Metabolic Care.
Why does that loss of muscle matter? Because lean muscle uses more calories than fat. So unless you’re regularly strength training with weights to maintain and build muscle, your body will need fewer calories each day. That makes weight gain likely if you continue to consume the same number of calories as you did when you were younger.
Most people will not adjust calories. They keep eating the same amount, but because they have less muscle mass to burn those calories and less activity, they end up gaining weight over time.
2. You’re Undergoing Normal Hormonal Changes
Both men and women undergo changes in hormone levels as part of aging that help explain why, according to CDC data, middle-age is prime time for putting on pounds.
For women, menopause — which occurs most often between ages 45 and 55 — causes a significant drop in estrogen that encourages extra pounds to settle around the belly. This shift in fat storage may make the weight gain more noticeable and increase health related risks.
In addition, fluctuations in estrogen levels during perimenopause, the years leading up to menopause, may cause fluctuations in mood that make it more difficult to stick to a healthy diet and exercise plan. As a result, the average weight gain during the transition to menopause is about five pounds, according to UC San Diego Health.
“It’s a snowball effect, You start accumulating more fat, less lean body mass; you burn less calories, and that just keeps adding up over time.”
3. Your Metabolism Is Slower Than Before
That decrease in muscle mass is likely to slow your metabolism, a complex process that converts calories into energy. Having more fat and less muscle reduces calorie burning. What’s more, many people become less active with age, which also slows your metabolism.
Age isn’t the only thing that determines your metabolic rate, however —certain health conditions do too, such as hypothyroidism.
4. You’re More Sedentary and More Stressed
By the time you’ve reached your forties and fifties, your career is likely in full swing, which while great can pose a few weight loss challenges. For one, you’re likely moving less, sitting more often and travelling for longer.
You may also find yourself too busy to break for lunch, increasing the odds that you’ll snack on the go or order in calorie-dense takeout food,
And you may experience more work-related stress, which research published in the International Journal of Peptides suggested can increase the level of the hormone ghrelin, which makes you hungrier.
5. You’re Experiencing Major Lifestyle Changes
One of the biggest changes comes when you start a family. Suddenly, the hour you spent at the gym after work is spent with your toddler at home. And later, your child’s after-school time is filled with playdates, homework, and other activities that require your attention. “You do not seem to have time anymore for yourself. As a result, your diet and exercise intentions might slip, causing a few pounds to creep on.
What to do about it?
A good place to start is booking in our complimentary taster session at your home or workplace, we will walk you through your diet, exercise and lifestyle for a complete holistic approach to get in shape, tone up and feel better.