How Your Metabolism Works at Every Age - Step To Health

How Your Metabolism Works at Every Age

Given that our metabolism slows down and we burn less calories once we hit our 30s, we should watch our diet and exercise to avoid excess weight gain
How Your Metabolism Works at Every Age

Last update: 15 February, 2018

If you want to know how your metabolism works at your age, keep reading our article to find out what really happens.

Metabolism in the 20s

In our 20s, our metabolism tends to works faster than ever, however, it also depends on the person and their genes as well as their physical activity level.

It’s helpful to remember that people with a greater muscle mass need more energy.

Towards 25, the body’s bones finish developing and it’s at the end of the 20s when loosing weight starts to get a little harder. As we get closer to 30, our metabolism starts to slow down as much as 2% every ten years.

Even though it’s easy to loose weight in our 20s, if we put ourselves up for it, try to avoid:

  • Fast food
  • Commercial baked goods
  • Alcoholic beverages
  • Sugary carbonated drinks

These kinds of foods only offer empty calories void of nutrients that could provide you with any kind of benefit.

If you tend to be someone who gains weight easily, opt for low-fat dairy products and don’t forget that it’s more recommendable to eat five meals a day– with breakfast being the most important one.

Metabolism in the 30s

Once we reach our 30s, our natural ability to burn calories reduces. The body stops secreting the hormone that’s responsible for growth and muscle mass isn’t what it used to be.

However, with diligent muscle training and other relevant workouts, we can reverse this natural effect of aging.

In the case of pregnancy, metabolism can also change completely for better or for worse; it could speed up or slow down.

  • Entering our 30s, we need to start avoiding white sugar as well as all kinds of processed foods.
  • Consuming skim dairy products or opting for soy or oat milk can help cut down calorie intake.
  • To keep digestion running smoothly, you can eat fruit between meals. By doing so, you’ll avoid intestinal bloating.

Similarly, you should consume plenty of protein. Try to reduce red meat intake while increasing fish in your diet. By eating the right kinds of proteins, you’ll maintain a good muscle mass and prevent stretchmarks.

In regards to the best exercises for this age group, the best options are moderate aerobics and muscle training workouts, such as pilates.

Metabolism in the 40s

Once the body reaches the 40s, estrogen and progesterone levels reduce significantly, which also slows the metabolism down.

The body enters a stage called “sarcopenia” where muscle mass also starts to shrink.

  • In the 40s, it’s important to make sure to consume sufficient amounts of protein in order to avoid losing too much muscle mass.
  • Once passing 45, loosing 10% of the body’s muscle mass for every ten years is likely.

The best way to avoid gaining weight is by eating small amounts regularly to control hunger. The most recommended foods are the following:

  • Fruits
  • Low-fat yogurts
  • Vegetal protein
  • Green tea
  • Walnuts

You should adapt your diet in accordance with the physical activity that you do each day.

In this stage of life, it’s important to avoid carbohydrates. In addition, you should eat legumes at least three times a week as well as a good amount of fruits and vegetables.

Metabolism in the 50s and up

Starting from the 50s, weight gain is very normal because our body’s metabolism runs much slower.

The body often replaces lost muscle mass with body fat.

This means that the body requires less calories than it needed before. In light of this, following a diet or eating less is recommendable for this age group.

In the 50s and up, having a specialist supervise your diet is also recommendable.

There’s nobody like a nutritionist who could prepare a balanced meal plan– that has all of the nutrients that your body needs– tailored just for you.

Remember to exercise as well.

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