Why Losing Weight Gets Harder With Age (And What To Do About It)

flat belly fix, belly fat, remove fat, fat removal course

weight loss aging

It’s a fact of life: as you get older, losing weight becomes more difficult. This can happen for a variety of reasons. From increasing stress levels to a slowing metabolism to the inevitable loss of muscle, shedding that excess weight takes more effort and intention. Here’s a closer look at why losing weight is so challenging and how you can succeed in your healthy lifestyle goals.

Loss of Muscle

One of the primary reasons losing weight is harder to do as you grow older is due to a slowing metabolism. It is estimated that your metabolism slows down

5% every decade after you turn 40

. This can occur because of the loss of muscle (or


) which plays a crucial part in

maintaining your metabolism

. Consequently, as you age you may not be able to maintain the same dietary behaviors without gaining weight.

How to Improve Muscle Mass

A combination of exercise and eating nutritionally dense, but calorie-light foods will help you retain muscle and a balanced metabolism. Include more

high-protein foods







, and


into your meals (if you’re looking for recipe ideas, we suggest these

quinoa stuffed peppers

). You can also

increase your muscle mass

by engaging in some resistance or strength training on a regular basis.

weight loss fitness muscle growth

Fat Increase

As you age, not only do you lose muscle more rapidly, but your body also retains more of a certain type of fat. The amount of

brown fat

, which generates heat and burns calories, decreases and the level of white fat, which stores excess calories, increases.

How to Burn Fat

According to

research by the Endocrine Society

, dieters can increase brown fat in their bodies by exposing themselves to cooler temperatures; however, the study was conducted over a short period (four months) and long-term research has remained inconclusive. Following a healthy diet, consuming

foods with natural fat-burning properties

, and taking part in moderate exercise (ideally,

2.5 hours a week

) are straightforward ways to help minimize white fat content.

bike weight loss

High Stress Levels

From demanding jobs to raising children to planning for retirement, our responsibilities increase as we get older. As a result, we experience more stress, leading to an increased release of cortisol, the

body’s stress response hormone

. Cortisol can trigger the “flight or fight” response, which makes it most effective in life-threatening situations. However, we encounter many non-life threatening moments that still induce stress. This can lead to unnecessary cortisol being

stored as fat cell deposits

in the body.

How to Reduce Stress

There are many ways you can lower stress in your life: healthy foods, more sleep, and regular exercise.

sleep bed stress

Many things change as we age, especially our bodies. But by being cautious about the foods you are consuming, maintaining a regular exercise routine, and getting an adequate amount of sleep you can help ensure that you’re able to maintain your lifestyle for longer.

Photos: Gregg Brekke / Shutterstock.com,

Marcin Czaja


Krista Mangulsone


Milada Vigerova

This is is a syndicated post. Read the original at nuts.com


A quick note about the reviews on this site: I am an affiliate for every product I review. The vendors of these products give me them without charge in order for me to test them. However all my reviews are done as honestly as possible and I make no promises to the vendor prior to writing my review. Should you click a link on this site that takes you to a paid product this link will be an affiliate link and I will be paid a percentage of the sales price should you decide to purchase that product.
Print Friendly, PDF & Email

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.