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Happy extended family having fun chatting during lunch in the dining room.
A college kid might eat an entire box of family-sized pizza pockets and not earn an ounce, but if their parents are just sniffing a fries, they won’t fit in their jeans for a week.
Are you in a relationship? Ahh, find the metabolism of a 20 year old kid!
Many of us think that once we are 30, our metabolism starts to drop steadily. But a new to study appeared in the August 2021 issue of Science found a slightly different model. Indeed, the average metabolism has not changed at all between 20 and 60 years old. Let’s take a look at what metabolism is, what recent research tells us about metabolism, and how to achieve a healthy weight no matter how fast your metabolism is working.
What is metabolism, really?
The Mayo Clinic explains, “Metabolism is the process by which your body converts what you eat and drink into energy. During this complex process, calories from food and drink are combined with oxygen to release the energy your body needs to function.
Everyone needs energy for the basic functions of life: “to breathe, move blood, adjust hormone levels, and grow and repair cells.” But we also need energy for things that vary depending on our choices, such as digesting the food we eat and being physically active.
“It can be tempting to blame your metabolism for the weight gain,” the Mayo Clinic said. “But because metabolism is a natural process, your body has many mechanisms that regulate it to meet your individual needs. … Some people who are said to have a fast metabolism are probably just more active – and possibly more restless – than others.
Now that we’ve covered the basics of metabolism, let’s take a closer look at what more recent research adds to it.
What to learn from recent research on metabolism
The August 2021 study published in Scientific journal have found that the average metabolic rate changes as we age like this:
- From birth to one year: increases until it is about 50% higher than it will be in adulthood
- From 1 to 20 years: Decrease of almost 3% each year
- 20 to 60 years old: Remains constant
- 60 years and over: decreases by 0.7% per year
“These data suggest that the ‘spread of middle age’ that we all know anecdotally or personally is not due to a change in intrinsic metabolism as has long been thought,” said Rozalyn Anderson, Ph.D., professor in the Faculty of Medicine and Public Health at the University of Wisconsin at Madison. “It’s much more likely now that behavioral changes are causing it.”
This discovery is excellent news! This means that maintaining a healthy weight as you age may be more achievable than you might think.
“We tend to move less with age, and this can cause us to gain weight more easily,” said Amy Santo, administrator of Vista Manor Nursing Center, a skilled nursing facility in San Jose. “But it’s never too late to find a new exercise you love and healthy, tasty recipes to add to your weekly menu.”
How to Maintain a Healthy Weight Regardless of Your Metabolic Speed
Whether you’re 18 or 80, you can have a healthy, happy relationship with food (and maintain or achieve a healthy weight while you’re at it!). Here are some tips from Nicole Hopsecger, RD:
- Eat foods that help keep you full. This includes foods high in protein and fiber. Think eggs or Greek yogurt mixed with chia seeds and berries.
- Avoid carbohydrates which also do not contain fiber. Lentils, sweet potatoes, and apples are great sources of carbohydrates and fiber.
- Focus on healthy behaviors, not the number on the scale. What can you control, here and now? Instead of a goal of losing one pound per week, try goals like walking a mile five days a week or eating a serving of vegetables with each meal.
- Make plants the basis of your diet. Plants contain vitamins, minerals and phytonutrients, not to mention fiber and water, which help you feel full.
- Don’t tell yourself that certain foods are “good”, “bad” or “forbidden”. Instead, strive to eat the right portions of healthy foods 80 to 90 percent of the time. This goal is far more realistic and sustainable than never allowing yourself to eat pizza or ice cream.
- Plan your meals in advance so you won’t be tempted to snack on the first thing you see. Just knowing what you’re planning to eat and preparing yourself ahead of time, like cutting veggies the night before, can help keep you motivated to reach your healthy eating goals.
You can read more tips for maintaining or achieving a healthy weight at http: //santé.clevelandclinic.org.
Health is a lifelong journey, so no matter your age, activity level, or current health issues, there is always something you can do to get one step closer to your goals. Keep in mind that metabolism varies depending on factors such as lifestyle choices, and remains fairly constant from 20 to 60 years of age. Celebrate the little wins and keep doing those things that make you happy and healthy no matter how fast your metabolism is.
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