How Women’s Metabolism Changes With Age

In many cases, kids can eat as much fast food and candy as their guardians will allow without a second thought on gaining any weight. For those same kids, things change as they get older and they’re more prone to gaining weight from eating something as simple as a chicken salad with ranch dressing. For those us that are familiar with the saying “metabolism slows down with age” this should come as no surprise, but why does this happen? Below we’ll unlock the secrets of how metabolism changes in your twenties, thirties and forties and what you can do keep those changes at a bare minimum.


In Your 20s

Most women enjoy their highest basal metabolic rate (BMR), or the number of calories you burn from breathing, sitting, resting etc. in their late teens or early twenties. Some women will hit their peak earlier and some will reach it later, however, both genetics and activity levels play big roles in this outcome. According to the American Council on Exercise, your basal metabolic rate drops roughly one to two percent per decade and by a woman’s late twenties, many women will notice they can’t eat the same things they used to without gaining weight. In addition to that, the weight won’t fall off as easily as it once did. TALK ABOUT HEARTBREAK!


‚ÄčIn Your 30s

Unfortunately, as you get a little bit older and enter into your thirties, you’ll begin to lose muscle and your natural ability to burn calories will also decrease. Caroline Cederquist, M.D. and author of The MD Factor states, as women lose muscle and gain fat it can develop into the muscle and cause weight gain and metabolic dysfunction.  Adding insult to injury, during your thirties, you aren’t producing as much human growth hormone as before, which also leads to a dip in your metabolic rate.

As women lose muscle and gain fat it can develop into the muscle and cause weight gain and metabolic dysfunction.

Thankfully, resistance training can and will change the terrifying realism that lies in wait for women as the natural aging process takes place. Strength training not only will help build muscle but produce more human growth hormone. Both of these things will aid in keeping metabolism running as fast as, or faster than it did when in your twenties.


In Your 40s

Around forty, Dr. Cederquist says, your baby maker prepares to close up shop, and your levels of estrogen, progesterone, and (again) human growth hormone decrease, so unfortunately, your metabolism will follow suit. Wesley Delbridge, R.D., a spokesperson for the Academy of Nutrition and Dietetics says this means reducing your calorie intake in order to maintain your weight will be very important. If you’re working out, that might mean eating around 150 less calories per day, but if you don’t exercise and sit most of the day, you’ll probably have to cut back even more. As sarcopenia (the natural decline in muscle mass) settles its way in around forty, building muscle becomes non-negotiable. Resistance training will increase your basal metabolic rate and incorporating enough protein in your diet each day will boost efforts in getting stronger as well.


To speak to a qualified physician to evaluate your basal metabolic rate, healthy ways to increase it based on your lifestyle and fitness needs and to create for you a custom diet plan schedule an appointment online or call (909) 786-9272 for more assistance.

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