This post is specifically for women, but there are ideas here that also relate to men. The reason I write this for women is that I have noticed over the years that they struggle more than men to maintain their ideal weight as they age. But for everyone it is harder to maintain their weight – particularly after 40 as the extra weight appears from ‘nowhere’ so it seems, but there is a very simple reason for this and a simple solution. Although you would think that if it were so simple, why are people still getting fatter?
The reason that maintaining ideal weight as we age is because that our Metabolic Rate slows with the passing of the years…our internal clock, so to speak, winds itself down. So of course we don’t need to eat as much as we did when we were teenagers – that is imperative if we desire to keep our ideal weight – but the not so latest thinking is that we need to take up and maintain a resistance program if we want to beat this clock.
Now I don’t mind telling you that I am 65 years of age this year and I am still at my teenage weight, so I know for a fact that this works, so I live this reality. So let’s go through the Age Brackets so that what ever Age Group you are at present, you know what to expect?
- 20 – 30: You have a high Metabolic Rate even when you are at rest at this age. If you are an active person you can maintain your natural physique easily. There are ‘genetic’ factors such as the type of physique you have, but if you don’t overeat you will maintain your ideal weight without much effort. But definitely if you overeat even if you exercise regularly, by the time you get to 30 it will show!
- 30 – 40: This is the crucial age bracket to start with resistance exercises if you haven’t already done so. I don’t mean with ‘heavy duty ‘ weights, but a resistance exercise program all the same. The reason for this is the more muscle you have, the higher your Metabolic Rate will be! Otherwise your muscle mass will drop by 1% per year. It doesn’t seem a lot…but it adds up… and the fat will go on in all those ‘favorite’ places. To change this you need to do a resistance exercise program twice or three times a week. It doesn’t have to be long and arduous, but a short program that increases in intensity as you get used to it…so 2 – 3 times per week for 20 – 30 minutes.
- 40 – 50: Just a Statistical Fact here…before 40 years of age most women would have been on a diet for an average of 6 years – AND over the first 5 years of this decade 95% of that weight lost will go back on! So it is important to understand the simplicity of the solution: start a resistance program, not just a weight loss program. The fact is that you don’t need to eat as much as you did when you were in your twenties, but you will increase the positive effect of your efforts in weight control by doing this. But you should also increase the protein you consume in this decade so that you will feel fuller and you will help ‘feed the muscles’.
- Over 50: I do not accept that if you haven’t start a resistance program by now that is too late but it will be a heck of a lot harder to pull back any of the weight you have put on over the previous two decades if you havent started by now! Also coupled with this, women have usually started Menopause soon after 50 when Estrogen and Progesterone drops rapidly…so both muscle mass and bone mass also drops correspondingly. Also overall weight goes up. Can I add here that besides the resistance program you should dramatically cut back on all sugars here because with the hormonal imbalance, glucose is not utilized by the body straight away so it is stored as fat.
All women can be beautiful and healthy at any age. Always consider that you are worth the effort.
If you think you can or think you can’t…you’re right either way!
I’ve put this photo in to illustrate an extreme, not a normal!