As we age, weight gain seems to sneak up on us like an unexpected party guest. While growing older has its perks, maintaining a healthy weight isn't exactly one of them. But don't fret – there are plenty of ways to tackle this issue without sacrificing your favorite foods or fun activities. Let's dive into some enjoyable strategies to keep those extra pounds at bay!
Why Does Weight Gain Happen as We Age?
Our bodies become more efficient at conserving energy as we age. Dr. Tony Chetty from St. Joseph’s Healthcare Hamilton explains that our basal metabolic rate, or the calories we burn at rest, decreases over time. This is mainly due to a loss of muscle mass – about 5-10% every decade. Since muscle burns more calories than fat, this decrease means we need fewer calories to function.
Jennifer L. Kuk from York University adds that most of us continue to eat the same amount while becoming less active, leading to gradual weight gain. On average, we gain about a pound or two each year without even realizing it.
The Impact of Extra Weight
This extra weight often stores as visceral fat around our organs, increasing the risk of chronic conditions like diabetes and heart disease. But don’t worry – there are simple, enjoyable steps you can take to fight back.
Step Up and Resist
If you spend a lot of your day sitting, it’s time to get moving! Even a little bit more activity can help. Jennifer Kuk points out that being completely inactive increases your appetite and disrupts your body's ability to regulate calories. Incorporating more physical activity into your day is crucial. Choose activities you enjoy, like walking. Taking public transit instead of driving can also help you take more steps – plus, both exercise and sunlight boost your mood!
Embrace Resistance Exercise
To maintain and build muscle mass, add some resistance exercise to your routine. Dr. Chetty suggests using elastic bands or weights, or even just your own body weight. Websites like osteoporosis.ca and diabetes.ca offer great DIY resistance-exercise programs. Try doing a few sets during commercial breaks while watching TV – you’ll have worked out for over 20 minutes by the end of your show!
Adjust Your Eating Habits
Exercise is only half the battle; your body also needs adequate protein to maintain muscle. Dr. Chetty recommends that people over 60 get at least 30% of their calories from protein, which can come from both animal and plant sources.
Distribute your protein intake throughout the day rather than consuming most of it in the evening. Rosie Schwartz, a Toronto-based dietitian, says spreading protein intake helps maintain muscle mass. Aim for 20 grams of protein at each meal, such as Greek yogurt with hemp seeds or a breakfast burrito with black beans and tofu.
Avoid after-dinner snacking, as eating late can increase fat storage. Also, cut back on empty calories from sugary drinks and processed foods. Simple, homemade meals and smaller portions can help keep your calorie intake in check.
Check Your Medications
Some medications can contribute to weight gain, particularly certain antidepressants and diabetes medications. If you suspect this might be the case, talk to your doctor about weight-neutral alternatives.
Manage Stress and Sleep
Stress and lack of sleep can also lead to weight gain. Dr. Chetty recommends mindfulness meditation and yoga to reduce stress. Getting 7-8 hours of sleep each night is crucial, and maintaining a consistent sleep schedule can help manage weight.
Instead of fixating on the scale, focus on behaviors that promote good health. Waist circumference is a better measure of chronic disease risk than BMI. Carrying some extra weight might even be beneficial as you age, providing a "metabolic reserve" that can help you survive serious illnesses.
Above all, aim to be as healthy as you can at your current weight. Shame and stigma don't help with weight loss and can actually make things worse. Embrace a healthy lifestyle and enjoy the journey!
Remember, maintaining a healthy weight is about making small, enjoyable changes that fit into your life. With these tips, you can keep the pounds at bay and live your best, healthiest life.
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