Metabolism slows down not because of age, but because of habits

 

 Research shows that, contrary to popular belief, there is no direct link between our age and weight gain. Metabolism in humans works stably between the ages of 20 and 60. But as we age, we eat more and move less, writes the Turkish newspaper Sabah.

It was thought that after 30 years the metabolism slowed down and therefore the weight began to increase. However, recent studies show that the body works differently. According to a 40-year study of 6,500 people and published in the journal Science, the rate of metabolism remains stable between the ages of 20 and 60.

 Calorie burning in the body begins to slow down after the age of 60. Of course, this does not happen immediately. Metabolism slows down by 7% every ten years. In general, however, age-related weight gain occurs in virtually everyone. At the same time, it is not the aging of the body that is to blame, but the tendency to change habits over the years.

Eat satiating food

Because we tend to eat more and move less as we age, adopting and maintaining healthy habits that can be followed at any age will keep our metabolism running regularly. You can take the first step by focusing on nutrition. Nutrients play an important role in the functioning of the body. The snacks you eat for pleasure easily lead to overeating and weight gain.

 Eating food without focusing leads to more calories - about 10% for the current diet and up to 25% for subsequent meals, according to a review published in the American Journal of Clinical Nutrition. The main issue here is not that you should completely avoid snacks or any food, but the need to focus on why you are eating. It is important to consider whether you are hungry or not.

 Take the second step by choosing saturating foods. Eating foods that keep you full for a long time can also help you control your weight. The diet should always include foods rich in protein, fiber and healthy fats. These foods support the metabolism as they are digested slowly and stably. However, you should avoid foods that cause the opposite effect, such as white bread, pasta and baked white flour. Studies show that eating too many foods high in refined carbohydrates can affect blood sugar levels, causing the brain to think the body is starving. This encourages the body to store carbohydrate calories as fat and encourages you to eat more.

Do not overdo the exercises

As a third step, get used to regular exercise. Muscle training is the best way to maintain and develop lean muscle tissue. Muscle mass is a determining factor in the speed of metabolism. The longer you maintain muscle mass, the longer you can maintain the speed of your metabolism. In general, try to do strengthening exercises that train all major muscle groups at least twice a week. Regular exercise increases your overall daily calorie burning, which, along with proper diet, can help you control your weight. Research shows that physical activity combined with a comprehensive healthy eating plan can significantly increase your chances of gaining a healthy weight instead of just changing your diet or just exercising.

 As a fourth step in this regard - do not overdo it. Yes, exercise is necessary, but too much exercise, like everything else, is also harmful ... According to studies, physical activity for more than 150 minutes a week does not help maintain weight or lose weight in the long run. There is even the possibility that more exercise will make you eat more.

 The fifth step to maintaining your metabolism is managing stress and regular sleep. Severe stress and lack of sleep can prevent you from making the right choice. Studies show that stress and fatigue increase the desire to eat sweets, reduce motivation to be active and lead to weight gain over time.