New Metabolic Research: New Findings with Metabolism, Age and Weight-loss
Written by Jordyn King BS, MS Nutrition
As we have always known, metabolism slows down as we age. We have been convinced by social media that certain foods can boost our metabolism and that taking a magic pill or consuming home holistic remedies can restructure our metabolism. However, there is a recent new study that contradicts how metabolism really works in the body and how it does decrease when we get older, but in our 60s. So what does this mean?
Summary of the Study and Findings:
In a new study published August 13th 2021, Daily energy expenditure through the human life course, researchers claim that metabolism is more regulated than we realized and there is not a lot you can do to speed up your metabolism. Thus, metabolism is not the reason why we gain weight as we age. Researchers found that metabolism peaks around age 1, when babies burn calories 50 percent faster than adults. When you’re getting older in your 30s or 40s it’s not your metabolism that’s making you gain weight, it's what you are consuming in general and the amount of increased calories you are ingesting overtime. From ages 1 through 20, your metabolism will reduce down to 3% each year. From ages 20 to 60 from this study, your metabolism will stay the same until around 60 years old. Once you reach 60 however, your metabolism will then slow down again, declining to 1% each year. How they did this was researchers calculated how much carbon dioxide the body produces every day in 6,400 participant aged 8 to 95 years old using the doubly labeled water test. This test can measure how many calories an individual can burn each day since calories can’t be burned unless using carbon dioxide. The researchers then tested the data based on the effects of body size, age, gender and energy expenditure in regards to different ages and how it affects metabolic rates. Results then indicated, it did not show any metabolic rates increased during the teen years or pregnancy, as commonly thought, or that there weren’t specific differences between men and women either after accounting for body size and composition. Regardless, of any health complications, gender, or age, metabolism is more regulated than we realize. The data showed that metabolism and aging is not why we gain weight, it is based on our caloric wants and how much we take in.
What is Metabolism?
Metabolism is the total amount of the biochemical reactions involved in maintaining the living condition of the cells in an organism. All living organisms require energy for different essential processes and for producing new organic substances. Our metabolism is based on a few factors including Basal Metabolic Rate (BMR), Thermic Effect of Food (TEF) , Non-Exercise Activity Thermogenesis (NEAT), Exercise Activity Thermogenesis (EAT) and Total Energy Expenditure (TEE).
Basal Metabolic Rate (BMR), is the calories that are burned to keep your body functioning and keeping you alive.Age, gender, genetics, hormones and muscle mass play a role in your BMR.
Thermic Effect of Food (TEF) is the calories burned when you digest food naturally.
Non-Exercise Activity Thermogenesis (NEAT) is the calories we burn through non physical activities such as cleaning the kitchen
Exercise Activity Thermogenesis (EAT) is the calories you burn when you purposefully work out or do a physical activity.
Total Energy Expenditure (TEE), which is the energy burned doing everything, even the amount of calories we burn digesting our food.
So what is really making us gain weight in our 20’s, 30s and 40s?
We need to focus not our metabolism and the calories being burned with exercise, but the calories we are taking in! The calories and foods that go in our bodies are based on if you will ultimately gain or lose weight. However, the problem is that we are looking at our “calories in” the wrong way. We are mostly eating hyperpalatable foods that we can’t stop consuming which increases our caloric intake. Hyperpalatable foods are those categorized as having high amounts of calories, simple carbohydrates, added sugars, fat, and sodium, and a low amount of fiber. They're usually ultra-processed and can be digested very quickly. Hyper-palatable foods (junk food) can hijack areas of our brain that cause us to decrease the feeling of fullness and can impeded our ability to stop eating these foods because they “taste so good.” For example, this is the reason why you can easily stop eating a bowl of vegetables compared to a bag of chips. Thus, we are consuming more calories in than we intended to consume because our brain isn’t sending a message to stop when we feel full. Overall, quantity and quality is what individuals need to focus on, not just one if they want to lose weight. To do this, focus on the “Real Food”, such as fruits and vegetables, whole meats and whole food products. Focus on the foods and the diets that work for you, not from social media or from friends who have had successful weight loss stories or even the fad diets. Remember, it’s important to consume more real food so you can get more nutrient dense foods, more fiber which fills you up and ultimately lowers your caloric intake for each meal.
From the Metabolic study, Researchers also found….
Exercise should be a part of a healthy lifestyle to improve heart health, etc. however, exercise shouldn’t be what you should be depending on to lose long term weight loss. Exercise only affects some of the calories being burned rather than eating, which affects all the calories you consume. An advantage to exercising is to help increase muscle mass which indicates a higher BMR.
Metabolism can also affect medication use when an individual age. It’s important to talk to your doctor to consume the correct dosage and regimen.
In Conclusion…
There are a lot of factors that impact weight status and an individual's nutritional status. However, Your metabolism is more regulated than we realize and there is not a lot you can do to speed up our metabolism. Thus, metabolism is not the reason why we gain weight as we age. In conclusion, when you’re getting older in your 30s, 40s, or 50’s it’s not your metabolism that’s making you gain weight, it's the calories that you are taking in! Seeking out to a Registered Dietitian to get the necessary dietary advice and dietary caloric recommended intake is key to staying in your normal weight range and to achieving an individuals weight loss goal the correct way and safe way.
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