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PA Blog/Habits/Why is it harder to lose weight as we age?

Why is it harder to lose weight as we age?

The simple version of what's holding you back and how to drop the weight. Finally.

Have you noticed that it is harder to lose weight now that you’ve hit your golden years?

You may find that you need to work out more and eat less to shed that extra pound. This is a common struggle for many as they age. But why is it harder to lose weight as we age?

Oftentimes, we have a subconscious belief that things just "slow down" as we get older (including our metabolism!) and it's really as simple as that.

But some of the latest science (including studies on cultures where people live LONGER and HEALTHIER than anywhere else in the world) is showing us what the key ingredients are that actually cause the gradual downtick in our metabolic health.

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Here are 5 of the major things that make it more difficult to lose weight as we age (all confirmed in peer-reviewed studies):

Loss of muscle mass
Reduced activity
Poorer sleep quality
Lack of social support
Excess stress

Now, here's the thing: All of these things contribute to reduced metabolic health as we age in our modern society. But all of them have been PROVEN to be largely preventable (especially when you address these things before reaching advanced age).

Dr. William Li. He shared some eye-opening data affirming that our metabolism from approximately 30 years old to 75 years old is designed to stay functioning at essentially the same level.

Not only is this seen in lab studies of cellular function, but it's seen in real world populations that naturally reduce those 5 factors that degrade metabolic health as we age... especially the most intrusive offender: EXCESS STRESS.

To address this, I reached out to all my clients and polled their points of excess stress and broke down how you can manageably control your stress and environment.

In this blog, we'll explore the reasons behind this and what you can do about it.

We’ll be discussing:

1. The science behind why it is harder to lose weight as we age

2. Ways to stay motivated while trying to lose weight

3. Eating habits that help with weight loss

4. Exercises and activities that boost metabolism

5. Health supplements and products that aid in weight loss

6. Mental health tips for staying positive during your journey

First, let’s dive into the heavy hitters of what could be holding you back from losing the weight.

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The Reasons Why You could be holding on to the Weight

Slow Metabolism

One of the principal reasons why it's harder to lose weight as we age is our slowing metabolism. Our body's metabolic rate decreases as we get older, which means that we burn fewer calories than we used to. This reduction in calorie-burning can make it harder to lose weight, even when you’re following a healthy eating plan.

Hormonal Changes

When we hit middle age, our hormone levels begin to shift. For women, this usually means a decline in estrogen levels and for men, a decrease in testosterone. As these hormone levels shift, they impact our metabolism and muscle mass, which slows down our weight loss efforts.

Loss of Muscle Mass

When we hit middle age, our hormone levels begin to shift. For women, this usually means a decline in estrogen levels and for men, a decrease in testosterone. As these hormone levels shift, they impact our metabolism and muscle mass, which slows down our weight loss efforts.

Sedentary Lifestyle

As we age, we tend to lead a more sedentary lifestyle due to various reasons like retirement, health issues, or physical limitations. A sedentary lifestyle can slow down our metabolism and negatively impact our weight loss efforts. So, it's essential to remain active and choose activities like walking, yoga, or low-impact cardio exercises.

Relationship with Food

Another factor that can impact our weight loss efforts as we age is our relationship with food. Often, we develop habitual eating patterns as we get older, leading to a possible loss of awareness of the portion size or calorie intake. It's important to track your calorie intake, choose healthy food options and practice mindful eating.

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o, Why is it Harder to Lose Weight as We Age?

As we age, maintaining a healthy weight becomes more challenging. It seems like the pounds stick around longer and are harder to shed. But what exactly causes this phenomenon? In this blog post, we will dive into the science behind why it is harder to lose weight as we age and explore various strategies to stay motivated, adopt healthy eating habits, engage in metabolism-boosting exercises, utilize health supplements, and maintain positive mental health during the weight loss journey.

The Science Behind Why it is Harder to Lose Weight as We Age

  1. Slowing Metabolism: One of the primary reasons losing weight becomes more difficult with age is the slowing down of our metabolism. As we grow older, our body's ability to burn calories decreases, making it harder to create a calorie deficit required for weight loss. (Source: Everyday Health)

  2. Hormonal Changes: Hormonal fluctuations, particularly in women during menopause, can significantly impact weight gain and make it harder to lose weight. Changes in estrogen levels can lead to an increase in fat storage and a decrease in muscle mass, further affecting metabolism. (Source: Medical News Today)

  3. Muscle Loss: With age, we tend to lose muscle mass, which directly affects our metabolic rate. Muscles are more metabolically active than fat, meaning they burn more calories even at rest. As we lose muscle, our overall calorie-burning potential decreases, making weight loss more challenging. (Source: Healthline)

Unlock Your Full Potential: Setting Goals for a Balanced and Fulfilling Life

Are you tired of solely focusing on fitness and workouts in your pursuit of self-improvement? It's time to expand your horizons and unlock the true potential of your life.

Yes, physical health is important, and personalized workouts are vital. But don't limit yourself to just that. Embrace the idea that goals can encompass various aspects of life that contribute to your overall well-being and happiness.

Imagine achieving success not only in getting into shape or losing weight but also in building healthy relationships, excelling in your career, developing new skills, and pursuing creative passions. By broadening your perspective on what "success" means, you open yourself up to fulfillment and joy in every area of your life.

And here's the amazing part: when you prioritize balance in your fitness and wellness habits, the benefits spill over into other areas of your life. Suddenly, you find yourself enjoying more engaging relationships, getting promoted at work, experiencing financial growth, and discovering new hobbies that bring you immense happiness. It all starts with conscious and engaged habits - we are the sum of our habits, after all, whether we realize it or not.

Remember, fitness and workouts are just one puzzle piece in the grand picture of a healthy and fulfilling life. By setting goals that encompass all aspects of your existence, you create a holistic approach to wellness that leads to long-term success and happiness.

So, don't shy away from thinking outside the box and setting goals that challenge you to grow in every realm of your life. It's time to unlock your full potential and experience the balanced, fulfilling life you deserve.

Losing weight requires dedication and perseverance. Here are some strategies to stay motivated throughout your weight loss journey:


  1. Set Realistic Goals: Set achievable and realistic weight loss goals to avoid feeling overwhelmed. Celebrate each milestone you achieve, no matter how small, as it will keep you motivated to continue. 

  2. Surround Yourself with Support: Seek support from family, friends, or even online communities to share your progress, challenges, and successes. Having a support system can provide encouragement and accountability. 

  3. Track Your Progress: Keep a record of your daily food intake, exercise routine, and weight loss progress. Monitoring your achievements can help you stay motivated by providing evidence of your hard work paying off. 

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Eating Habits that Help with Weight Loss

Adopting healthy eating habits is crucial for successful weight loss, especially as we age. Here are some tips to consider:

  1. Balanced Diet: Focus on consuming a well-balanced diet that includes fruits, vegetables, lean proteins, whole grains, and healthy fats. These nutrient-dense foods provide essential nutrients while keeping you satisfied. 

  2. Portion Control: Pay attention to portion sizes to avoid overeating. Use smaller plates and bowls to trick your mind into thinking you're consuming more food. 

  3. Mindful Eating: Practice mindful eating by savoring each bite, chewing slowly, and paying attention to your body's hunger and fullness cues. This helps prevent mindless eating and promotes a healthier relationship with food. 

Exercises and Activities that Boost Metabolism

Engaging in regular physical activity can help boost your metabolism and aid in weight loss. Here are some exercises and activities to consider:

  1. Cardiovascular Exercises: Incorporate aerobic exercises like walking, jogging, cycling, swimming, or dancing into your routine. These activities elevate your heart rate, burn calories, and stimulate your metabolism.

  2. Strength Training: Include strength training exercises that target major muscle groups. Building and maintaining muscle mass can increase your metabolic rate, helping you burn more calories throughout the day. 

Health Supplements and Products that Aid in Weight Loss

While a balanced diet and regular exercise are essential for weight loss, certain health supplements and products can support your efforts. Here are some options to consider:


  1. Green Tea Extract: Green tea extract is known for its potential to boost metabolism and increase fat oxidation. It contains catechins that help in burning calories and reducing body fat. 


  1. Protein Supplements: Incorporating protein supplements, such as whey protein powders or bars, into your diet can help increase satiety, preserve muscle mass, and support weight loss efforts. 


  1. Fiber Supplements: Adding fiber supplements like psyllium husk or glucomannan to your routine can promote feelings of fullness, reduce cravings, and aid in weight management. 

Mental Health Tips for Staying Positive During Your Journey

Taking care of your mental health is crucial while embarking on a weight loss journey. Here are some tips to stay positive and motivated:


  1. Practice Self-Compassion: Be kind to yourself and avoid self-criticism. Remember that progress takes time, and setbacks are normal. Treat yourself with understanding and compassion throughout the process. 


  1. Find Joy in the Process: Rather than focusing solely on the end goal, find joy in the small achievements along the way. Celebrate increased energy levels, improved mobility, and better overall health. 


  1. Surround Yourself with Positivity: Surround yourself with positive influences, whether it's supportive friends and family or uplifting social media content. Positive affirmations and motivational quotes can provide an extra boost of inspiration. 

Final Thoughts: Even The Best Personal Training Apps Can't Fix A Lack Of Systems

Unlocking Your Potential: The Key to Consistency

Are you tired of starting strong but struggling to maintain momentum towards your goals? We've all been there. The truth is, consistency is the secret ingredient to success.

Whether you're aiming for a healthier lifestyle, a dream career, or personal growth, it's crucial to stay committed and focused over the long haul. But how do you overcome the obstacles that stand in your way?

Accountability is the missing piece to the puzzle. Without it, our goals can easily fade into the background. That's why having a personal trainer, a coach, or a mentorship program can make all the difference. They provide the motivation and support you need to stay on track, even when things get tough.

Burnout is another common hurdle. Trying to tackle too many goals at once or pushing yourself too hard can lead to exhaustion and disappointment. That's why it's vital to set realistic expectations and pace yourself. Rome wasn't built in a day, and neither are your dreams.

To truly conquer inconsistency, you need to build habits and routines that align with your values. By showing up, even in small ways, every single day, you'll gain momentum and make steady progress towards your goals. It's the secret sauce to success.

Remember, with consistent effort and unwavering focus, there's no limit to what you can achieve. Unleash your potential and start creating the life you've always dreamed of. The path to greatness starts with consistency.

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So, yes It is indeed harder to lose weight as we age. However, it's not impossible. With the right lifestyle choices, diet, exercise habits, and systems, it's possible to shed that extra weight and feel healthy and vibrant. Remember to consult your doctor before making any significant changes to your diet or exercise regimen. With a bit of patience and diligence, you can achieve your weight loss goals and enjoy a full life.

Are you ready to embark on a transformative journey towards long-term lifestyle change? Our team of certified coaches (personal, nutrition and mindset coaches) specializes in crafting personalized programs tailored to your unique goals and current fitness level.

Avoid haphazardly patching together fitness programs, hoping for positive results. Hope alone is not a reliable strategy. Instead, embrace our guaranteed approach that delivers real outcomes.

Experience tangible results and sustainable transformations with our attentive one-on-one guidance and unwavering support throughout the entire process. We've helped countless clients achieve their ultimate fitness aspirations while cultivating healthier habits that extend far beyond a fleeting season, but rather, for a lifetime. Click here to book a call to see how Personalized Progress (Online) Coaching can work for you, like our hundreds of clients globally!

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Disclaimer: The information provided in this blog post is for educational purposes only and should not be considered as medical advice. Consult with a healthcare professional before making any significant changes to your diet or exercise routine.

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