Make no mistake, it is a fact that there are certain things that become more complicated with age: reading the fine print, going out all night and keeping weight under control are 3 of them. Even if you had been able to maintain your ideal weight without much effort during your adolescence and in your 20s, reaching the third decade of life can bring with it a dreaded greater capacity to gain weight.
If you have noticed that the numbers on the scale are increasing, no matter how hard you try to stay in shape, we tell you that there is a reason for this to happen. Some scientific studies have shown that weight gain becomes easier with age and that losing weight is an especially complicated task after age 30. Below we explain why.
DECREASE IN MUSCLE MASS
The muscle mass decreases approximately 0.5 kilos per year from 30. This is the result of a natural process called sarcopenia and is more evident when you do not do any type of exercise. Although sarcopenia is traditionally associated with old age, some studies have shown that it can actually begin to manifest itself after the age of 30.
Losing some muscle mass each year is bad news for your desire to stay slim, since the muscle cells use a lot of energy for their daily function. This means that the more muscle mass you have, the more energy your body uses, even in the resting phases, resulting in a faster metabolism and a fit body. If you lose muscle mass you will be losing the opportunity to burn more calories.
As the responsibilities and pressures in your life increase, so does the production of cortisol, also known as the stress hormone. This is important because cortisol promotes the production of insulin, one of the main hormones related to weight gain. While it is true that stress does not occur only after thirty, it is usually in this decade of life that the greatest number of stress situations are triggered, such as: the arrival of children, marriage, mortgages, divorces. , etc.
Two decades of disordered eating habits can lead to a pre-diabetic condition known as insulin resistance. The body releases the hormone insulin in response to the food we consume. Years of filling your body with all those goodies can lead to cells being unable to properly process the sugar in the bloodstream when insulin is released, to deal with this, the pancreas begins to produce a greater amount of insulin when you eat.
The latter will not be favorable for your goals on the scale, since insulin is a hormone that accumulates fat, which means that the more insulin that is released by your pancreas, the greater accumulation of fat will happen in your body.
Although during your 20 those express diets could seem a good idea, in your 30 is not at all a good idea. The number one reason why these types of diets are not good for your weight in the long term is that your body begins to burn the muscle when you suddenly cut off the supply of calories.
When calories are scarce, your body is forced to use its own muscles as a source of energy. This loss of muscle mass causes the metabolism to become slow and make it more difficult for you to burn fat. So if you spent many years trying one diet and another, it is likely that you have inadvertently boycotted the maximum ally of your metabolism: muscle mass.
The good news is that there is still something to be done to help our body struggle with weight gain.
STRENGTH EXERCISES 2 OR 3 TIMES A WEEK
This is an easy and quick way to increase your muscle mass. If you do sessions of at least 20 to 30 minutes and do muscle work consciously, you will be improving the potential of your muscles without looking large or robust. That feeling that your muscles burn during strength exercises is a sign that you are atrophying muscle fibers; after each training session your muscles will need to repair that damage caused during exercise and in the repair process will become somewhat larger, especially if you consume protein and as we have said, larger muscles mean higher calorie consumption.
Sleeping 7 or 8 hours each night is the most efficient way to lower cortisol levels. Studies show that this amount of sleep helps significantly lower overall cortisol levels, which results in reduced insulin levels.
NO MORE MIRACLE DIETS
It’s time to say “no more” to fast diets. Have you been doing these diets for years and continue to do them? That should be a sign that this type of diet does not work. If at any time these diets had helped you lose weight and keep you there, you would not need to continue doing them.
However, after years of continually making fast diets it may be difficult for you to differentiate a diet from a normal and healthy diet. If you are about to start a new food plan but you are not sure if it is a proper diet, look at the number of calories you will be consuming each day. If you are going to be eating less than 60 to 70% of your normal calorie intake, then it is not a proper diet.
SUGAR AND REFINED FOODS TO A MINIMUM
Keep the intake of sugar and processed foods to a minimum, as all those delicious cookies, cakes, desserts and drinks that magically turn a bad day into a better one, have a lot of calories, sugars and simple carbohydrates that not only favor the gain of weight, but also cause insulin resistance.
Healthy eating habits and physical exercise (especially one that leads to gain muscle mass), will be the key to win the battle to the scale after 30.