Does Metabolism Impact Weight Gain Over 40?

“Find Out How MRC Ocala Has Helped Adults Lose Weight for Decades”

A study published in Science suggests that an adult’s metabolic rate (basal and total) does not slow down due to natural aging during early adulthood as was commonly believed. Moreover, as a child during early life phases, metabolism peaks in infancy around age one and then declines gradually until age 20. From age 20 to age 60, actual energy expenditure due to metabolism remains much the same, but starts to naturally decline gradually each year.

So, why does unintended weight seem to become much easier after age 30 or 40? Researchers say that weight gain, especially fat gain, during early adulthood through mid-life is more likely due to changes in lifestyle habits like decreased physical activity. Although there is only one integrated metabolic system that breaks energy down (catabolism) and uses energy to build components (anabolism), there are thousands of interconnected pathways involved.

There are 13 chemical signaling pathways that affect converting food intake into energy for your body to use it or store it as fat for future use. With that said, it is easy to see how hormonal causes of weight gain can begin to occur between age 20 and 60. However, your basal metabolic rate (BMR) is the amount of energy your body needs to maintain homeostasis at rest, which is directly related to an individual maintaining lean muscle mass as well as changes in dietary habits that encourage their body to slow metabolism and conserve energy.

Age-related fat gain throughout an adult’s life...

For starters, humans have become more likely to store fat deposits living in a world with much higher levels of food availability. Researchers know this is due to an obesogenic environment that combines high-calorie processed foods with a more sedentary lifestyle. In part, these changes follow drastic shifts over the last 30 years where global obesity rates have doubled with over 1 billion people now classified as obese. High-calorie diets can cause sedentary behavior that reduces fat turnover, making it harder to lose weight and keep that weight off for the long haul. Thus, the science of modern-day fat gain and obesity points to industrialization as a critical factor for changes in lifestyle habits that has led to nearly 3 in 4 American adults being overweight or obese. Since the recent study on metabolism didn’t find a metabolic surge during midlife and no gender differences in metabolic rates (as those appear to be hormonal), it appears age-related fat gain from age 20 to 60 is directly linked to choice of food intake and changes in body composition, where both men and women tend to lose muscle.

WHICH FOODS REDUCE GENETIC WEIGHT GAIN?

Genes provide the blueprints for the proteins in your body, and those proteins are responsible for efficient metabolism and digestion of your daily food intake. This means genetic disorders may simply cause your body to produce the wrong protein that led to your weight gain. Not surprisingly, there are strong links between genetics and hormones (thyroid, insulin, estrogen). Fortunately, the foods you eat can significantly improve hormonal disorders by stabilizing blood sugar and reducing inflammation to better support hormone release.

Step One says highly-processed foods filled with added sugars and fats must be limited and replaced with a daily intake of protein-forward foods, healthy fats, and low-calorie sources of high-fiber that can help your body balance insulin, cortisol, and sex hormones. Lean proteins like fatty fish (salmon, mackerel) reduce inflammation and plant-based protein like soy products (tofu, edamame) can help balance estrogen, especially during menopause. Plus, fiber-rich foods (broccoli, leafy greens) aid in metabolizing and excreting hormones as needed.

While the food you eat can significantly improve hormonal disorders whether genetically linked or not, dietary intervention is not a cure-all. But, a personalized menu plan based on your body’s specific needs can serve as the building block for regulating genetic and metabolically-related hormone signaling. Moreover, a protein-forward approach to healthy living can be tailored to target specific hormones like insulin (fiber-rich proteins), cortisol (dark leafy greens, bananas), estrogen (broccoli, cauliflower, green tea) and thyroid (eggs, Brazil nuts).

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Regardless of the exact time of life when your basal metabolic rate begins to change due to natural aging, there are many foods that can make hormonal imbalances worse as well as protein-forward foods that can help prevent or restore disruptions. Highly-processed foods that are commonly consumed in our society can definitely interfere with your body’s endocrine signaling. For best results, MRC Ocala can personalize a program with lean proteins (stabilize blood sugar), healthy fats (anti-inflammatory), and plant-based fiber (reduce appetite). If you’re trying to decide whether a prescription-based weight loss plan or a more holistic metabolic weight loss program is right for you, contact MRC Ocala today. One of our weight loss coaches will be in touch to discuss how hormone imbalances, genetic factors and key lifestyle habits may have slowed your metabolism and led to unintended weight gain. After all, hormonal balance can be restored and disrupted metabolic rates can be reset with a personalized approach.