How’s your waistline lately? Are you finding your clothes are fitting that bit more “snugly” than in earlier years? Or perhaps you’ve become a fan of extra-large sweaters and elasticated waistbands? In itself, being a bit podgy (good old-fashioned term!) isn’t necessarily a bad thing, nor does it have to mean that you’re putting yourself at any health risk.
Why older adults gain weight
Even if you’re not eating any more than you used to, there are several factors that make older adults more prone to weight gain. These include having a slower metabolism, and hormonal changes – not least a gradual year-on-year dip in Testosterone levels in men, and the fall in Oestrogen in women – particularly common following the menopause.
Reduced muscle mass also plays a key role in weight gain. As we age, there is a natural decline in muscle mass, a process called sarcopenia. Basically, muscles are more metabolically active than fat, so any decrease in muscle mass can lead to a lower resting metabolic rate – making weight management that much more challenging.
Lifestyle
Lifestyle changes are another reason why we might be putting on the pounds. As we get older, we may well become more sedentary – more prone to sitting than exercising – not least following retirement from a physically active job. Changes to our daily routines and responsibilities can also play a part in making us less active.
Medications and health conditions
Certain meds, such as those helping to manage chronic conditions like high blood pressure or depression, can contribute to weight gain as a possible side effect. Meanwhile, certain health conditions, more common with age, such as insulin resistance and hypothyroidism can also affect metabolism, and with it, lead to weight gain.
When fat becomes a problem
Whilst carrying a few extra pounds of subcutaneous fat (the fat that’s found under your skin) may not do you any harm, too much excess weight can lead to highly debilitating and painful joint conditions such as arthritis, tendinitis and bursitis. And the more painful it becomes, the less likely we are to want to do any exercise, and so the weight gain can get worse.
Visceral fat
Meanwhile, too much subcutaneous fat could well be an indication of too much visceral fat – the ‘hidden’ fat that is stored inside the belly and wraps itself around organs such as liver and intestines. And the bad news here is that visceral fat is no friend to our health; being metabolically active, it produces hormones and chemicals that can contribute to the development of various chronic conditions such as heart disease, type 2 diabetes, high blood pressure, stroke, and certain types of cancer.
How to reduce it
Whilst we’ve established that losing excess weight can be far more challenging as we get older, it’s by no means impossible. And by adopting certain strategies, there is every chance we can reduce that potentially dangerous visceral fat..and put a more youthful spring in our step along the way! So here’s some recommendations to help:
– Eat a balanced and nutritious diet: So include plenty of fruit, vegetables, whole grains, lean proteins and healthy fats. And limit your intake of processed foods, sugary snacks, sugary beverages…and booze… as they tend to contribute to weight gain.
– Portion Control: Overall, older people require fewer calories than younger people. So be aware of portion sizes to avoid over-eating. Using smaller plates and bowls, and listening to your body’s hunger signals – and stopping eating when you’re full – can make a huge difference.
– Regular physical activity: While we recommend you consult with your GP before starting an exercise programme, doing regular physical activity will help promote weight loss and your overall health. Read our article here at Regenerated Me on aerobic exercise.
– Strength training: Incorporating strength training exercises to build muscle mass and bone density can help increase your metabolism and burn more calories. Again, you can read more here at Regenerated Me with our articles on improving your muscle mass, and separately, on strengthening your bones.
– Stay hydrated: Drinking plenty of water throughout the day will help you maintain hydration and support your body’s functions. Meanwhile, water can also help with appetite control.
– Adequate sleep: Aim for quality sleep of around 7-8 hours a night. Sufficient, good quality sleep is essential for maintaining a healthy weight and for your overall well-being. Read more about how to achieve better sleep here at Regenerated Me.
– Stress management: Chronic stress can contribute to weight gain and that potentially dangerous abdominal fat. So look into techniques to help you manage your stress levels such as meditation, deep breathing exercises, physical activity, or simply doing things you enjoy.
0 Comments