· At any one moment in the U.S. - @50-60-% of pop. We all know the first law about losing weight: burn more calories than you take in. True, however not the whole truth. For most of us, it's just we spend too much time at the trough, however there are those patients who will swear that the small amount of food they're eating should be causing some weight loss.
· The other law we all have to face and deal with is that unless we take steps to exercise on a regular basis we will lose lean muscle mass, which is the furnace where we burn calories and our resting metabolic rate will gradually decline.
It’s a tough battle! After age 20, our metabolism decreases @0.5%/yr, mostly due to losing 5-10# of muscle tissue every decade. This means at age 30, we’re burning 5% fewer calories, 10% at age 40 (in other words, 5%/decade). In other words, you either cut calories as you age or pick up the exercise or both. Not a pretty picture. Do we need to encourage exercise? The chart below is from Talbott's book, The Cortisol Connection.
Change In Metabolic Rate & Weight Gain With Age
AGE (years) | Calorie Needs (daily) | Drop in Daily Metabolic Rate (from age 20) | Pounds of Extra Fat (from age 29) |
20 | 2,000-2,500 | | |
30 | 1,900-2375 | 100-125 | 10 |
40 | 1,800-2,250 | 200-250 | 20 |
50 | 1,700-2,125 | 300-375 | 30 |
60 | 1,600-2,000 | 400-500 | 40 |
70 | 1,500-1,875 | 500-625 | 50 |
*without a corresponding change in diet/activity patterns | |||
From Talbott, The Cortisol Connection,2002, p42. |
No comments:
Post a Comment