Do you feel like the pounds are hanging on more easily than before? That even after a gap, it becomes more difficult to eliminate them? Rest assured, this phenomenon is completely normal. With age, several biological mechanisms come into play and slow down weight loss.
The key role of these receptors
Difficulty losing weight as we age is partly due to receptors located in the hypothalamus called melanocortin 4 (MC4) receptors, according to a study led by researchers at Nagoya University in Japan.
These receptors have a dual function:
- They regulate satiety, sending a signal to the brain to indicate that we have eaten enough;
- They boost metabolism, which helps burn more calories.
But with age, these receptors become less effective. Experiments on rats of different ages show that the “cilia” that carry these receptors shorten over time, leading to resistance to leptin (the hormone that regulates hunger and fat stores).
As a result, the brain no longer receives the satiety signal correctly, appetite increases and calories are more easily stored as fat. According to the researchers, this phenomenon could also occur in humans.
Metabolism slows down with age
Another major factor complicates weight loss as we age: the decline in basal metabolism. Basal metabolism corresponds to the calories burned at rest to ensure the body’s vital functions (breathing, digestion, body temperature, etc.).
It is directly linked to muscle mass: the more muscle you have, the more calories you burn. However, with age, muscle mass naturally decreases, and this phenomenon accelerates after the age of 50. Less muscle means fewer calories burned, even without changing your eating habits.
Result: we store pounds more easily, even when eating as before.
As Alexandra Retion, dietitian-nutritionist, explained in an old interview: “The decline in muscle mass becomes more pronounced from the age of 50, which reduces energy expenditure at rest. So much so that even without excess, we gain weight.”
The 4 secrets to counter this phenomenon
Fortunately, it is possible to act on these mechanisms to limit weight gain with age. Here are some effective solutions:
- Adopt a suitable diet: slightly reduce calorie intake while increasing protein to preserve muscle mass;
- Practice regular physical activity: muscle strengthening and cardio exercises help maintain an active metabolism;
- Focus on quality sleep: lack of sleep disrupts appetite regulation and promotes fat storage;
- Manage your stress: High cortisol levels (stress hormone) can increase weight gain, particularly in the abdominal area.
By combining these strategies, it is entirely possible to limit the impact of aging on weight gain and stay in shape!