The No. 1 Reason Your Diet Isn’t Working Anymore… and How to Fix It - Personal Trainer in Southampton

Written By Marek Downing

Certified Online Health and Fitness Coach

If you’re over 35 and feeling frustrated because your once-effective diet is no longer delivering the same results, you’re not alone. Many people find that what worked wonders in their 20s or early 30s seems to lose its magic as they age. The truth is, your body changes as you get older, and your diet needs to evolve with it.

So, what’s the No. 1 reason your diet isn’t working anymore? It’s simple: Your diet isn’t tailored to your current metabolic needs.

Why Your Diet Isn’t Working Anymore!

As you age, your body starts processing nutrients differently. This is why you can no longer get smashed on a Friday night, finish off a Doner Kebab on the way home and still have room for a large pizza on the Saturday night!

Annoying isn’t it, but here’s why:

1. Your Metabolism Slows Down with Age

In your 20s, your metabolism was like a calorie-burning machine, you were moving more, full of energy and more efficient at processing the food you ate. But by the time you hit your mid-30s, this process begins to slow down. The same diet that once helped you lose weight or maintain a healthy figure may now be contributing to weight gain or plateauing results.

Key Changes:

Decreased Basal Metabolic Rate (BMR): As you age, your body requires fewer calories to maintain basic functions, meaning you burn fewer calories at rest. Don’t worry though this doesn’t change much between of 30-60, so there is still time
Reduced Muscle Mass: Muscle mass naturally decreases with age. If you don’t use it, you lose it. Since muscle burns more calories than fat, this loss further slows your metabolism

2. Your Body Processes Nutrients Differently

Another big change is how your body processes nutrients. As you get older, your body become less efficient at processing certain foods, particularly those high in refined sugars and processed carbs.

Key Changes:

Declining Insulin Sensitivity: Your body may become less sensitive to insulin, the hormone that regulates blood sugar. This can lead to increased fat storage, especially around the stomach.
Reduced Protein Utilisation: Your body’s ability to synthesize protein also diminishes, mainly due to lack of exercise and fewer enzymes that make it more difficult to digest. Add to this, maintaining muscle mass without adequate protein intake is going to be difficult.

How to Fix It!

Given these changes, it’s crucial to rethink your nutrition strategy to align with your current metabolic needs. Here’s how:

1. Focus on Quality Over Quantity

In your 20s, you might have been able to eat whatever you wanted and still stay in shape. But now, it’s all about the quality of the food you consume. Nutrient-dense foods are your best friend.

Increase Protein Intake: Protein is essential for muscle maintenance and repair. As your body’s ability to synthesize protein diminishes with age, it’s vital to include high-quality protein sources in every meal. Think lean meats, fish, eggs, and plant-based options like legumes and quinoa.

Check out my Top 10 List of Protein Packed Foods

Cut Back on Processed Carbs: Refined carbs and sugars can cause spikes in insulin, leading to fat storage and energy crashes. Opt for whole grains, sweet potatoes, and other complex carbs that provide sustained energy without the spikes.

2. Prioritize High Fibre Vegetables

It’s easy to fall into the trap of eating less and still managing to gain weight, as you haven’t changed the foods you eat. The key is not just to eat less, but to eat smarter. High Fibre vegetables are low in calories but high in volume, meaning they can fill you up without contributing to weight gain.

Add More Veggies to Your Plate: Vegetables like broccoli, spinach, kale, and Brussels sprouts are packed with fibre and essential nutrients. They help keep your digestive system healthy, stabilize blood sugar, and aid in weight management.

Balance Your Macros: Ensure your meals are balanced with the right mix of protein, carbs, and fats. This balance helps regulate blood sugar levels, maintain energy, and support overall health.

3. Stay Hydrated

Hydration is often overlooked, but it plays a critical role in your body’s ability to function properly, including how it metabolizes food. Dehydration can lead to fatigue, poor digestion, and overeating.

Drink Plenty of Water: Aim for at least 8 glasses of water a day, more if you’re active. Herbal teas and water-rich foods like cucumbers and watermelon can also help keep you hydrated.

You can actually calculate your Water Requirements with this handy little tool! Daily Water Intake Calculator

4. Lift Weights

Although focusing on nutrition. Lifting weights, getting stronger and building muscle is and essential part in slowing down the ageing process and stopping your metabolism from grinding to a halt.

I have a whole blog post on this explaining Why Weight Training Should Be Your Top Fitness Priority, along with 7 Strength Exercises you can start using today!

.. and there you have it!

Yes, our bodies change as we get older but it’s up to you what that future looks.

Do you want to be overweight, immobile, relying on meds and healthcare to get by or do you want to be strong able-bodied and free?

It’s time to have a re-think about what you’re currently doing with your nutrition. Times change, we evolve, so it’s up to you to either jump onboard or get left behind.

If you feel you need a Nutrition Strategy that works for you. Then why not Book Your Free Consultation Call Today!

Written By Marek Downing

Why Your Diet Isn’t Working Anymore!

1. Your Metabolism Slows Down with Age

Key Changes:

2. Your Body Processes Nutrients Differently

Key Changes:

How to Fix It!

1. Focus on Quality Over Quantity

2. Prioritize High Fibre Vegetables

3. Stay Hydrated

4. Lift Weights

.. and there you have it!

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