Hasn’t my metabolism slowed so much that weight loss will be almost
impossible?
Losing weight at an advanced age should not be any more difficult than for the younger population. In fact, weight loss should be easier for seniors because they generally have more time to increase their daily movements than busy younger family members (don’t get mad at me if this is not you). And no, one’s metabolism is not the problem.
Your metabolism, or 24-hour energy expenditure, is the total of all the processes in the body that require energy. The biggest part of the body’s total energy expenditure is called the resting metabolic rate (RMR), which is the number of calories required to run the body when sitting quietly. The RMR usually makes up two-thirds to three-fourths of the total calories burned daily. The remaining energy expenditure includes the calories required to move throughout the day (which is the part that we all have total control over) and calories burned to digest food (called the thermic effect of food, TEF). Aging can slightly decrease RMR mostly due to the loss of lean muscle over time. But this is generally offset by total weight gain – i.e. the heavier you are the more calories you burn, even if much of your body weight gain is mostly fat. In any case, the more significant decrease in total energy expenditure in the aging population is caused by the reduction in total daily activities/movement. Again, this is something we do have control over. Unfortunately, as we age we get tired easier, lifestyles change, and it often hurts to move. These are all conditions that lead to less movement thus less 24 hour energy expenditure (calories burned). This is what the average person incorrectly attributes to a slowing metabolism.
Exercise can increase RMR by helping one build lean muscle and therefore offsetting the slight muscle loss attributed to aging. At worst, exercise can prevent the decrease that occurs in one’s resting metabolic rate by helping to maintain lean body mass. Of course the act of exercise (or any additional increases in daily activities) dramatically increases the calories you burn daily. So there you have it, you have almost complete control of your metabolism no matter how old you are (unless you have a diagnosed metabolic deficiency). And remember, standing burns almost twice as many calories as sitting and walking nearly three times as many.
Losing weight at an advanced age should not be any more difficult than for the younger population. In fact, weight loss should be easier for seniors because they generally have more time to increase their daily movements than busy younger family members (don’t get mad at me if this is not you). And no, one’s metabolism is not the problem.
Your metabolism, or 24-hour energy expenditure, is the total of all the processes in the body that require energy. The biggest part of the body’s total energy expenditure is called the resting metabolic rate (RMR), which is the number of calories required to run the body when sitting quietly. The RMR usually makes up two-thirds to three-fourths of the total calories burned daily. The remaining energy expenditure includes the calories required to move throughout the day (which is the part that we all have total control over) and calories burned to digest food (called the thermic effect of food, TEF). Aging can slightly decrease RMR mostly due to the loss of lean muscle over time. But this is generally offset by total weight gain – i.e. the heavier you are the more calories you burn, even if much of your body weight gain is mostly fat. In any case, the more significant decrease in total energy expenditure in the aging population is caused by the reduction in total daily activities/movement. Again, this is something we do have control over. Unfortunately, as we age we get tired easier, lifestyles change, and it often hurts to move. These are all conditions that lead to less movement thus less 24 hour energy expenditure (calories burned). This is what the average person incorrectly attributes to a slowing metabolism.
Exercise can increase RMR by helping one build lean muscle and therefore offsetting the slight muscle loss attributed to aging. At worst, exercise can prevent the decrease that occurs in one’s resting metabolic rate by helping to maintain lean body mass. Of course the act of exercise (or any additional increases in daily activities) dramatically increases the calories you burn daily. So there you have it, you have almost complete control of your metabolism no matter how old you are (unless you have a diagnosed metabolic deficiency). And remember, standing burns almost twice as many calories as sitting and walking nearly three times as many.
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