Nutritionist says 'metabolic flexibility' is secret to losing weight as you get older
Anyone hoping to improve their metabolism, lose weight, and boost their general health this year may want to become acquainted with ‘metabolic flexibility.
Unfortunately, old age does eventually come for us all. But getting older doesn’t necessarily mean you have to compromise how good you feel in your skin.
Experts have previously shared nine changes you can make to ‘extend your lifespan’ while centenarians like Sir David Attenborough have discussed diet changes essential for longevity.
If you’re specifically looking to lose weight in your 50s, 60s, or even 70s, then an expert has made a serious case for conditioning your body to use both carbohydrates and fat as fuel.
Advert
This act is known as ‘metabolic flexibility’, which Andrea Calderón, a registered dietitian and nutritionist, described to Hello! Magazine as the body’s ability to ‘adapt and perform at its best in different situations’.
"It's when our metabolism knows whether to tap into carbohydrates or make better use of stored fat.
“This depends on what we're up to - whether we're resting or exercising - and which nutrients are available at the time,” she explained, adding that it may help people achieve ‘a better body composition’ while making it easier to ‘lose fat’.
For example, those with ‘good’ metabolic flexibility will burn fat while watching Clarkson’s Farm on Prime Video.
Others whose metabolism isn’t as trained or who aren’t challenging their muscles regularly will likely see their carbohydrate store become depleted instead.
This can result in fatigue and add to an increased risk of common issues, including high cholesterol and insulin resistance.
How to improve metabolic flexibility
According to Calderón, who is also a Professor of Nutrition and Metabolism at the European University of Madrid, it’s ‘absolutely possible’ to improve your metabolic health by ‘rejuvenating’ your metabolism.
This can be done by prioritising strength and resistance training, heading outside for walks, prioritising sleep, and paying attention to what you’re putting in your body.
Ways to improve your nutrition include ‘fibremaxxing’, getting the correct portion of fruit and vegetables every day, and perhaps taking advice from people who live in Blue Zones, such as reducing dairy, snacking on beans and nuts, and eating a largely plant-based diet.
However, Calderón warned not to cut out food groups. Instead, you should ‘teach the body to use the right fuel at the right time’.
She told the publication that carbohydrates and fats should be viewed as ‘two different types of fuel’, with the latter being slow-burning and long-lasting, while the other is extremely fast acting.
“The ideal scenario is for your body to know exactly when to switch between them. That, in a nutshell, is metabolic flexibility,” the expert explained.
The Obesity Medicine Association also noted that some people may achieve metabolism changes more easily than others, as factors such as age, hormones and general health play a large part.
How long does achieving metabolic flexibility take?
And excitingly, the sooner you start, the better your chances will be of improving your overall health, the expert claimed.
It’s understood that by shifting your habits, you will ‘feel the benefits almost immediately’, both inside and out.
It’s also likely that your mood will improve, having more sustained energy, and fewer ‘highs and lows’.
You may also experience fewer sugar cravings, greater mental clarity, improved insulin sensitivity, and overall fat loss.
Ella Scott