Language
Country/Area
No result found
The mysterious reason for the decline in basal metabolic rate: Why do we tend to gain weight more easily as we age?
As we age, many people find themselves gaining weight more easily, and one of the reasons behind this is a gradual decrease in their basal metabolic rate (BMR). Basal metabolic rate refers to the energy consumed by the body when at rest. When this value decreases, the rate at which the body burns calories will also decrease accordingly, thereby increasing the risk of weight gain.
According to research, the human basal metabolic rate begins to decrease by approximately 1% to 2% every decade starting at the age of 20. This change is primarily due to a loss of fat-free body mass (i.e., muscle mass). As we age, our body's muscle mass typically decreases, causing our basal metabolic rate to decrease. This is because muscle requires more energy to maintain its function than fat tissue.
Basal metabolic rate affects how quickly a person burns calories and ultimately determines whether an individual is able to maintain, gain, or lose weight.
However, changes in basal metabolic rate are not only determined by age, but are also affected by a variety of factors, including gender, body composition and lifestyle. For example, higher muscle mass generally increases your basal metabolic rate because muscle is living tissue and burns more calories. Compared with men, women's basal metabolic rate is generally lower, mainly because women generally have a higher proportion of body fat.
In addition, studies have shown that factors such as ambient temperature, stress levels, and health status can temporarily affect a person's basal metabolic rate. For example, after certain illnesses or exercise, there will be a brief increase in basal metabolic rate. For menstruating women, their basal metabolic rate increases during the luteal phase of menstruation due to hormonal changes in the body.
When a woman enters the luteal phase, her basal metabolic rate can increase by up to 12%.
In our daily lives, a good diet and regular exercise can help maintain our basal metabolic rate. If the body lacks exercise for a long time, it will lead to a decrease in muscle mass, which in turn will affect the reduction of basal metabolic rate. This is also why many elderly people gradually become obese if they do not pay attention to their lifestyle habits.
Strive to maintain moderate exercise, which can effectively improve muscle mass and thus promote the increase of basal metabolic rate. Aerobic-based activities, such as jogging, swimming or cycling, can enhance cardiovascular health and help lose fat, while strength training helps increase muscle mass and is an effective way to increase your basal metabolic rate.
According to expert analysis, proper strength training can help increase basal metabolic rate and thus improve weight management.
Another factor that affects your basal metabolic rate is sleep quality. Long-term lack of sleep will affect the body's metabolic function, causing the basal metabolic rate to decrease. Therefore, getting enough sleep is essential to maintaining a healthy weight. What’s more, good sleep helps regulate stress hormones in the body, allowing the body to burn calories more efficiently while resting.
Finally, the decrease in basal metabolic rate and the resulting weight gain often make people feel confused and helpless. However, understanding the root causes of this change and making corresponding lifestyle adjustments can help us deal with this challenge more effectively. Have you started thinking about how to adjust your lifestyle to cope with the changes that come with age?
