Our Body: Why It’s All Downhill After 30
You’ve said goodbye to your 20’s. You’re embracing your mum/dad-bod and you’ve accepted that the months between Easter and Christmas are where you prepare your stomach for gastronomical delight. Life seems to get in the way of exercise and it’s so much easier to drop into that Thai place around the corner on the way home from work or crack a beer and watch the footy. And then we take a look at our body and realise when it comes to weight loss, it’s all downhill after 30. Why?
As we age, our bodies undergo some profound changes that affect digestion, metabolism and other bodily functions. Most significantly, the growth rate of our cells slows, all courtesy of hormones! Unfortunately, there’s no magical pill (yet) to reverse the effects of ageing, so it’s something we have to work around.
Exercise and nutrition becomes more of an important factor as you get older it can slow the ageing process and I think it’s actually the fountain of youth you have been looking for. I have a friend Rusty who is just turned 50. Rusty has been fit and strong his whole life and has always trained consistently and eaten well consistently and Rusty doesn’t look much over 40. So I have a look at his him and take great inspiration that you can age gracefully and stay fit strong and healthy through your whole life as long as you have the mindset to do so, (Rusty’s mind set is he has always trained and will always train and needs training in his life to maintain his life and bring him back to center) I know for myself that when I’m physically fit and my nutrition is on track I’m feeling healthy I do better in every aspect of my life, relationships, business, mindset.
I just feel good when I don’t let my training and nutrition slip, and I love feeling good, don’t you?
On the flip side when I don’t train and exercise also everything is effected my body feels sore from not doing anything, I’m not as effective in my life my business in my relationships with friends and family it seriously affects everything
Here are 5 steps to understanding your body, it’s changes, and how to overcome them in order to maintain a happy, healthy body.
1. Sleep more to burn more calories
As any premenopausal woman or hardworking man over 35 can tell you, sleep gets ever more elusive as you age. It’s not just that we’re busier and more stressed. We also have multiple physical issues, from back pain to snoring to night sweats, any of which can interfere with getting a good night’s sleep. Getting a good night’s sleep is one of the keys to losing weight because of the work of two hormones, leptin and ghrelin, that control hunger and satiety, or feeling full. When you’re sleep deprived, ghrelin levels increase at the same time that leptin levels decrease. The result is more craving, less feeling full. Add to that the fact that sleep-deprived people often crave “energy” foods, which tend to be sweet or salty. Recently, studies have shown that our bodies are most metabolically active while we sleep, and that sleeping less than six hours impairs glucose tolerance, a key precursor to diabetes. So the longer we sleep, the more efficiently our inner fat-burning and sugar-processing engines function.
2. Eliminate underlying metabolic conditions
Would it surprise you to know that thyroid problems strike as many as 1 out of 5 adults over age 40? And 8 out of 10 of those adults are women? The most common of these is hypothyroidism, an underactive thyroid, and it’s one of the primary reasons many women over 40 can’t lose weight. The thyroid is a tiny gland that produces hormones that regulate metabolism, and when it’s under active, so is everything else. So it might be beneficial to pop into your local GP and ask to be tested.
3. Give your sweet tooth some TLC
If you’re dying for a sweet treat, give it to yourself. I know you’re probably thinking TF. We want you to SAVOUR it SLOWLY, so it registers fully with your brain’s pleasure sensors. A trick that many experts recommend: Cut the treat in half before you start eating or only buy in small amounts. Instead of buying the whole packet of Freddo frogs, buy one at a time; resist the bulk buy bargains. If you eat it slowly and consciously, you’ll feel satisfied. Also, don’t try to substitute artificially flavored sweets. Researchers have found that artificial sweeteners fail to trigger the body’s natural satisfaction response. So eating that 100-calorie artificially sweetened cookie only adds to your problems; you’ll keep on wanting the real cookie, so the 100 calories you just ate were all in vain.
4. Dieting? No. Think Food-to-Energy Ratio
The dreaded D-word. No one likes it and no one sticks to it. We prefer to think of a healthy lifestyle instead, which can also be described as a Food-to-Energy Ratio. We want to aim to give the body what it burns in a day. (Also read: 5 Biggest Weight Loss Myths)
5. Make realistic changes that suit your lifestyle
Let’s say you want to lose 5 kilos. To do so right now, you’d have to burn 35,000 calories; an overwhelming number that would require you to eat nothing at all for about 2 weeks, or jog for 51 hours, or walk for 126 hours. Not only would it be impossible, but attempts like those would send your body into starvation-mode metabolic slowdown, sabotaging ALL your efforts.
But you could also, much more effectively, set out to lose 0.5kg to 1kg a week for the next 5 to 10 weeks. Studies show that if you take the slow-but-steady approach, you’re much more likely to keep the weight off. Remind yourself that you are the only one in charge of tuning up your metabolic machine. Decide whether to focus on cutting down the number of calories you’re consuming, or on upping the number you’re burning. Everyone is different and everyone’s body reacts differently. Find a balance between the two that suits you.
If six, half-hour walks a week is relatively painless for you, that’s a good choice; if you can only manage three, do that. If going outdoors in ten-degree weather is singularly unappealing and you wouldn’t be caught dead in a gym but it’s not too hard to give up dessert, then prioritize dietary changes instead. Your primary goal should be making small, gradual lifestyle changes that you can incorporate into your daily routine and stick with over time. That’s the ultimate secret to combating over-30 weight gain. And if you need a fitness expert to help motivate and support you in achieving your goal, you know who to call!