What Age Does Your Metabolism Slow Down?
One of the most exciting things about the health and fitness is the pace at which new research is conducted and released. Research methods are becoming more and more sophisticated and current research is in high demand, as many of us strive for a healthier lifestyle and increased longevity.
I recently came across a very interesting study, which provides us with a fresh outlook on how metabolism slows with age. To say I am excited to share this with you, is an understatement, but let’s kick off with the basics, so we all understand what metabolism is.
Metabolic Rate
Metabolism, or Basal Metabolic Rate (BMR) is the number of calories required to keep your body functioning at its most basic rate. Even when at rest, your body needs to burn calories in order to sustain life.
This includes functions such as:
breathing
circulation
processing of food
So, it’s the number of calories your body burns each day, before any movement or exercise.
Does Metabolism Slow As We Age?
For just about as long as I can remember, and a fair bit further back, it’s been believed that as we age, our metabolism slows down. Think ‘middle age spread’. The dreaded age where we suddenly had to just glance at a cake in order to gain 5lbs was widely considered to be around 40 years old (following a gradual decline in metabolism over the years). Search the internet and you’ll find many sites and articles that echo this idea citing a reduction in muscle mass as we age (or Sarcopenia) as the culprit.
This long held belief has, however, recently been refuted by the findings of a very recent Study published by Science. A Global team of researchers analysed data on the total d energy expenditure (or TDEE) of 6,421 subjects with ages ranging from 8 days to 95 years and living in 29 different countries.
The study demonstrated that total energy expenditure, when adjusted for body size, peaks in childhood, then steadily decreases until around 20 years of age after which it remains stable until around 60 years of age. Only then does energy use begin to further decline.
I hate to be the bearer of bad news, but that middle age spread is most likely due to the consumption of too many calories rather than age related biological changes. But, the good news is, this tells us that we can absolutely lose that weight that has slowly crept up over the years and it’s not an irreversible part of the aging process.
How To Keep Your Metabolism High
Here are my top 3 research-based tips to turn your body into a calorie burning furnace:
Stay active: Moving burns calories!
Eat plenty of protein: Your body uses more energy consuming protein than any other macro nutrient.
Resistance train 3-5 times per week: Resistance training builds muscle and that muscle needs fueling, the more muscle you have, the more calories your body will need.
Making lots of small changes, can yield some hefty results and a noticeable change in your body and how you feel. Consistency is the key to unlocking change!