Tag: Weight Loss

Posted on

The Truth About Your Metabolism As You Age

The video – https://www.vumedi.com/video/the-truth-about-your-metabolism-as-you-age/

The AI summary highlights curated by a human –

  • Subtle daily calorie surpluses (50-100 calories) accumulate over time, leading to gradual weight gain.
  • Resting metabolic rate (RMR) decreases by 5-25% over a lifetime, compounded by age-related muscle loss (sarcopenia).
  • Reduced NEAT (Non-Exercise Activity Thermogenesis): Daily unconscious movements and activities decline with age, further reducing calorie burn. Hormonal changes, including declines in estrogen, testosterone, growth hormone, and insulin sensitivity, contribute to fat redistribution (e.g., increased visceral fat) and muscle loss. These shifts also affect appetite regulation and energy expenditure.
  • Dietary Adjustments: Prioritize protein (1.2-1.6 g/kg/day), nutrient-dense foods, and hydration. Adopt healthy dietary patterns like the Mediterranean or DASH diets.
  • Exercise: Resistance training (2x/week) is essential to combat muscle loss. Combine with aerobic exercise (150 minutes/week) and balance/flexibility exercises to prevent falls and maintain mobility.

Source – Jordan Rennicke, MD

Question – What is the secret to prevent weight regain after losing 200 pounds?

Answer – Never stop learning and always be willing to change what needs to be changed.

You’re welcome.

Posted on

Persistent Metabolic Adaptation

Sunday 10/6

Straight to the point. My BMI is back in the overweight range. I was hoping for a random uptick with a gradual return to my 173-175 range but it has not happened. I now fluctuate between 177 and 178. Another pound or two and my skinny jeans won’t fit anymore. So the research geek in me took over. I wanted to know why I’m gaining weight after years of keeping my number down. Lack of enough exercise was an obvious reason. But I also felt my metabolism changed (again) so down the rabbit hole I went. The deeper I went the dots starting connecting.

I recall reading somewhere that successful weight loss maintainers changed their diets multiple times in their lifetimes. I found this to be true in my case. Remember The Biggest Loser television show? I found this fascinating study Persistent metabolic adaptation 6 years after “The Biggest Loser” competition – https://doi.org/10.1002/oby.21538. Fascinating because the participants with greater long-term weight loss also had greater ongoing metabolic slowing. It appears my metabolism is slowing down not just from age but also from the fact I’ve maintained my weight loss for a long time.

And if this wasn’t bad enough I stumbled upon Metabolic adaptation is associated with a greater increase in appetite following weight loss: a longitudinal study – https://doi.org/10.1016/j.ajcnut.2023.10.010. Lose weight. Appetite increases!

The universe opened up her secrets to me. I need to change my diet (again).

Take Home Lesson

Long-term weight loss requires perpetual behavioral adaptation to offset persistent metabolic adaptation.

In plain English, I have to eat less or I’m screwed. Because I already know I’m in the one third category.

About 10 percent of older people living in their own homes do not eat enough and one-third of people over the age of 65 eat too much. More than half of older people in hospitals or nursing homes have malnutrition (poor nutrition or diet). – https://www.healthinaging.org/a-z-topic/nutrition/basic-facts

Create a free website or blog at WordPress.com.