Is it harder to lose weight the older we get? - Group Talk – Week Commencing 25th June 2025

friendsonajourney2
Jul 2
2 min read

Whether male or female, as we get older, losing weight does get harder. The reason behind this fact is varied, so let's investigate further.

As we age, our bodies go through varied transitions, and these changes can influence

Fat storage
Calories Burned
Motivation Levels

As we age, our metabolism naturally slows down. this is the process that converts food into energy.

higher metabolism – burns calories more efficiently
slower metabolism – can lead to weight gain

The two main factors that slow down our metabolism are

Muscle mass decline – this is a natural occurrence. After reaching peak muscle mass in our 30s, we typically lose about 3-8% of our total body muscle per decade. Unfortunately, as muscle decreases, fat tends to increase. Muscle burns more calories than fat, resulting in fewer calories being burnt when we are at rest.

Hormones – We are all well aware our hormones play a crucial role in regulating our metabolism and our body composition. As we transition through the menopause/andropause, the fluctuation and decline of our testosterone (men) and oestrogen (women) changes how our bodies metabolise the food we eat, which contributes to increased fat storage and reduced muscle mass.

As our metabolism slows down due to age, our calorific requirement decreases; however, some of us continue to eat as we did in our earlier years, and in fact, some eat more. We also chose less healthful foods to eat, choosing UPFs as convenient over cooking from fresh, whole ingredients. Eating a diet containing nutrient-dense food that provides vitamins and minerals without undue calories. Including fruit, vegetables, whole grains, lean proteins and healthy fats helps maintain muscle mass and also promotes satiety.

As we discussed in last week's motivational talk, the hormone cortisol, which is released when we are stressed, affects our metabolism, which also leads to emotional eating to refuel our glucose levels that have been released from our liver to supply energy to run away from our predator.

Poor sleep is often overlooked, but in fact, it has a big part to play with our weight management. Poor sleep is associated with decreased glucose tolerance, decreased insulin sensitivity, increased evening concentrations of cortisol, decreased levels of leptin and increased levels of ghrelin. As we age, our sleep patterns can change, so it's imperative to follow a quality sleep hygiene routine to support our weight management.

Resistance training is associated with combating muscle loss linked to ageing, in turn boosting your metabolism.

Cardiovascular training promotes calorie burning, heart health and our mood. Getting a balance over the course of the week promotes your weight management. It's important that we maintain a positive mindset throughout our struggles, focusing on the positives and celebrating them appropriately.

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