How much energy does your body need to function? There is no fixed term. It varies from person to person, it varies between men and women, and it varies over time. Yes, your Basal Metabolic Rate It slows down over time. That's why you need to take better care of your diet as you get older.

Basal Metabolic Rate

But let's start at the beginning. Do you know what Basal Metabolic Rate (BMR) is? Imagine your body as a machine that, even when at rest, needs energy to function. It needs energy to breathe, to pump blood, to maintain body temperature; in short, to maintain the minimum vital requirements. That necessary energy is measured in calories, and the minimum amount of calories your body requires to function at rest is your BMR. In other words, if you spent all day lying on the couch without moving, your BMR would be the number of calories you would need to stay alive.

It is important to know that BMR is not a static value nor is it the same for all people; it varies depending on a person's sex, weight and body composition. It varies from one person to another. And it also changes throughout our lives due to age. That is why it is necessary for your diet to also change as the years go by and your metabolism changes.

In general, BMR is higher when there is more muscle mass. That's why it's higher in men than in women (they have more muscle). It's also higher in younger people because as we age, our bodies gradually lose muscle mass and gain fat, which slows down our BMR.

The older you are, the less caloric needs you have

This is where the importance of adjusting our diet to changes in BMR comes into play. When we are young, our metabolism is faster, so we can consume more calories without gaining weight. However, as we age, the amount of calories we need decreases. Therefore, if we continue eating the same way as when we were young, we will be consuming more calories than our body needs. That is why weight gain with age is so common and why it is so important to take care of our diet as we get older. Check out this article advice to slow cognitive decline.

Strategies for a healthy metabolism

So how do we cope with the changes brought on by our slowing BMR? Science tells us these strategies to maintain a healthy metabolism:

1. Maintain a balanced dietAs we age and our BMR declines, it is crucial to include enough protein, healthy fats and complex carbohydrates in our diet. It is also important to avoid processed and sugar-rich foods, which increase our calorie intake without providing essential nutrients.
2. Perform physical activities regularlyIn particular, resistance or strength training can be very helpful as it helps build and maintain muscle mass, which burns more calories even at rest than body fat.
   
3. Don't skip meals. While it may seem like a good idea to cut calories by skipping meals, your body can go into 'save' mode, further lowering your BMR. Eat a regular, balanced diet.
4. Hydrate yourselfDrinking enough water can also help maintain a healthy metabolism.
5. Sleep well. Lack of sleep can interfere with your metabolism and increase your appetite, which can lead to weight gain. Here are some tips to improve your sleep hygiene.
6. Control stress because if you suffer from it chronically it can negatively affect your metabolism.

Remember: every body is unique, so it's important to find the strategy that works best for you. And if you want to adapt to changes in your BMR and have your diet exactly what your metabolism needs, Join the super-personalized diet with Oorenji.

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