How has your figure changed over the years? You've probably noticed that with each passing year it's getting harder and harder to maintain a he althy weight.
This is due to metabolic changes. What are they in different periods of our lives and what could we do to stay in good shape?
Between 20 and 30 years old
Most often at this age, the highest level of metabolism is observed at rest (when we are not doing anything very special). But a good metabolism in this age period depends, of course, both on genetic factors and on the level of human activity.
In addition, it should not be forgotten that until about the age of 25, the process of intensive bone growth continues, so calories are burned quite actively.
Approaching the 30s, the consumption of unhe althy foods is noticeable by adding a few centimeters to the problem areas. Even closer to 30 years, excesses in the form of high-calorie foods lead to the appearance of unnecessary centimeters in problem areas. However, regular exercise and a sensible diet will help you get back in shape quickly.
Between 30 and 40 years old
If you were not very physically active until your 30s, you avoided sports activities, this will have to change. Metabolic rate is at rest and depends on muscle volume.
From approximately the age of 30, muscle mass begins to decrease by 1% per year. If you don't start exercising, keep your muscles in good shape, accept the fact that excess fat will accumulate around waist, hips, arms, stomach.
Another age-specific characteristic is the decrease in growth hormone synthesis. As a result, there is a change in metabolism towards slowing down. To be in good shape and without excess fat, exercise 2-3 times a week and pay attention to the way you eat.
Between 40 and 50 +
During this period, estrogen begins to decrease drastically, the body prepares for the onset of menopause. The metabolism slows down, so it is important to continue exercising regularly, to limit the consumption of s alt, sugar, and pasta to a minimum. It is good to add he althy proteins to our menu, as they give strength to the muscles and keep us full for a longer time.
In addition to drops in estrogen levels, a drop in progesterone is also noticed and this leads to a loss of bone density and muscle mass, at the expense of faster weight gain.
The importance of sports activity and nutrition is just as important as it was in previous decades. They help strengthen muscles and bones.
It is important to be careful with sugar consumption, as glucose is not used so much for fuel, but accumulates as excess fat.