Many people notice that getting back in shape after the holidays becomes more and more difficult with age. There are also cases when extra pounds begin to appear, as if out of thin air. Why is this happening? Therefore, it will be useful for every person to know how the metabolic system of the body works and how to optimize its work at any age.

Changes in metabolism characteristic of the body at 20, 30, 40 and 50 years.

Below are the main metabolic changes that occur in the body approximately every decade. It should be understood that the time marks taken as a basis are approximate and may vary depending on the state of health and lifestyle of a person. Changes in metabolism are manifested in each person individually.

Metabolism between the ages of 10 and 20

At this age, anabolic hormones are secreted especially actively, which allows you to disrupt nutrition and “get out of the water dry.” Errors in nutrition are easily eliminated by physical activity. During this period, there is a chance to lay the foundation of a figure for the future and build up a muscular frame, which will determine a high metabolism in subsequent years of life.

Metabolism in your 20s and 30s

On average, it is at this age that many people have a high metabolic rate at rest, i.e. when we do nothing. This feature also depends on genetic factors, but the level of human activity plays an important role in this aspect. It is also necessary to remember that until about 25 years of age, the process of intensive bone growth continues. The level of secretion of anabolic hormones is still high, so calories are burned quite intensively. Closer to the age of 30, many people notice that liberties in taking 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 pretty quickly.

Metabolism in your 30s and 40s

If by this time you have not started doing strength exercises, it’s time to start. The metabolic rate at rest is directly related to muscle mass. The more muscle mass, the more energy the body will need to burn, including at rest. From about the age of 30, muscle mass begins to decrease at a rate of 1% per year. If you are not engaging your muscles, accept that fat will accumulate in the body. Strength training (2-3 times a week) will help prevent the consequences of this unpleasant process. Strength training causes the release of additional amounts of growth hormone and testosterone.

A decrease in muscle mass and a decrease in the production of growth hormone contribute to a slowdown in metabolism.

It is much more difficult for women to maintain muscle mass. The level of testosterone in men is higher than in women, so the percentage of fat in the male body is less than in women. And the muscle mass in men, respectively, is greater.

Another age-related feature is a decrease in the production of growth hormone at about 30 years of age. As a result, there is a change in metabolism towards its slowdown. Strength training will help increase the amount of growth hormone produced.

Metabolism at the age of 40 to 50 years

Surveys have shown that, on average, up to 40 years, women manage to stay on diets for 6 years, but within 5 years, 95% of losing weight ladies return the lost weight, and the amount of fat in the body increases. This is because, along with fat, they lost muscle mass. Therefore, it is important to maintain an optimal metabolic rate. Your assistant in this matter, in addition to power loads, will be protein. It is necessary so that you do not feel hunger, and your muscles remain strong and strong.

Metabolism at the age of 50 years

The average age for menopause in women is 51 years. At this time, there is a sharp decrease in the level of estrogen and progesterone, which inevitably entails the loss of bone and muscle mass and is often accompanied by weight gain. In men, hormonal changes occur gradually, which leads to slow weight gain. The increase in waist circumference in men is due to the fact that a large amount of testosterone after 50 years is converted into the female sex hormone estrogen.

In this case, strength training is equally important, as it allows you to strengthen bones, especially in women. At this age, it is necessary to begin to correct hormonal imbalances.

Another important factor is limiting your sugar intake. This is necessary because due to age-related insulin resistance, the main fuel source (glucose) is no longer processed as efficiently in cells. Therefore, glucose that does not enter the cells, in eventually stored as fat.

Conclusions: human metabolism is supported exclusively by proper nutrition, dosed training and quality sleep.

If you do everything right, the metabolism works well, if not, it works badly.