As we age, our metabolism slows and the rate at which we break down food decreases by 10 percent each decade after age 20. Metabolism is the amount of energy (calories) your body uses to maintain itself.
Over time, studies have shown that metabolic rate (how fast we burn calories) starts to slow down by 2 to 3 percent each decade, beginning in our 20s. It becomes more noticeable between ages 40 and 60.
The bottom line
Study findings suggest that we burn calories the fastest in our first year of life, steady down to our “normal” rate by our 20s and stay that way into our 50s.
Why Does Metabolism Slow Down as You Age? Loss of muscle mass. As you age, you naturally lose muscle mass. As a result, you burn calories at a lower rate.
Aerobic activity can help control weight and can lower your risk of heart disease, diabetes, and many other conditions. Muscle-strengthening exercises are important for the same reasons but will also boost your metabolism.
“Metabolic rate is really stable all through adult life, 20 to 60 years old,” said study author Herman Pontzer, an associate professor of evolutionary anthropology at Duke University and author of “Burn,” a new book about metabolism. “There's no effect of menopause that we can see, for example.
Eating too few calories can cause a major decrease in metabolism. Although a calorie deficit is needed for weight loss, it can be counterproductive for your calorie intake to drop too low.
New study says decline begins in our 50s
Researchers with Duke University's School of Medicine suggest that physical decline begins in the decade of the 50s and worsens as we age, especially for those who don't exercise.
One way of approaching the needs of your older patients during this pandemic is to break everything down into three basic categories of wellbeing and aging gracefully: physical, mental, and emotional.
A High-Fat Diet
Foods high in fat are difficult to digest and can slow down metabolism. Carbohydrate-rich foods like potatoes, full-fat curd, parathas, a plate of brown rice, and whole milk can also help slow down a fast metabolism.
A combination of things happens as we age. We tend to lose muscle mass, so our abdominal muscles aren't as tight as they once were, and the loss of elastin and collagen in our skin allows gravity to have its way so skin starts to sag. Both can cause the waistline to expand.
Poor sleep, sedentary activities, and eating too many processed or sugary foods are just some of the habits that may increase your risk of weight gain. Yet, a few simple steps — such as mindful eating, exercise, and focusing on whole foods — can help you reach your weight loss goals and improve your overall health.
MYTH! You can't measure the speed of your metabolism by your puddles of perspiration. There are a number of reasons why you may have to towel off after a workout: It's hot in the gym, your gym clothes don't wick sweat, or you bundled up when it wasn't that chilly outside.
You can pick up the pace of your metabolism to burn off calories throughout the day, calories that might otherwise end up stored as fat, including belly fat.
Metabolism is partly genetic and largely outside of one's control. Changing it is a matter of considerable debate. Some people are just lucky. They inherited genes that promote a faster metabolism and can eat more than others without gaining weight.
Hypothyroidism is a common condition marked by an underactive thyroid gland. In hypothyroidism, the thyroid does not produce enough of those T3 and T4 hormones and that lowers the body's basal metabolic rate, or the number of calories the body actually needs to perform its basic functions at rest.
You've gained muscle.
And here's an often overlooked fact: Muscle tissue is more dense than fat tissue. So as you gain more muscle and lose fat, you change your overall body composition, which can result in a higher weight, but a smaller figure and better health.
Coffee Can Increase Your Metabolic Rate
The higher your metabolic rate, the easier it is for you to lose weight and the more you can eat without gaining weight. Studies show that caffeine can increase RMR by 3–11%, with larger doses having a greater effect ( 11 , 12 ).