As we age, our bodies change in subtle but noticeable ways. Many people find that they eat and exercise the same as they did before, but their weight steadily increases over the years. This not only affects their appearance but also leads to many health risks. So why is it harder to control weight as we age, and what can we do to maintain a healthy body?
Why does weight increase as you age?
There are 3 main factors that combine to make weight control more difficult in middle age and later life. These include:
1. Slowing metabolism
As the body ages, the rate at which it burns energy decreases. This means that you don’t need as many calories as before to maintain normal activities. If you continue to eat the same diet as when you were younger, the excess calories will quickly accumulate as fat. The less active you are, the more noticeable this weight gain becomes.
2. Body Composition Changes
As you age, muscle also gradually declines, while fat increases. Since muscle uses more energy than fat, when muscle is lost, it becomes harder for your body to maintain a stable weight. This is why older people often find themselves gaining weight more easily, even without eating more than before.
3. Hormonal Fluctuations
Hormones also play a role. In women, dramatic hormonal changes during menopause can cause belly fat to accumulate quickly. Meanwhile, men experience a gradual decline in testosterone, which reduces muscle mass and affects metabolism.
Why is it important to maintain a healthy weight as you age?
Excess weight gain is not just a matter of appearance. When your body weight exceeds a reasonable level, you will face the risk of many dangerous chronic diseases such as type 2 diabetes, high blood pressure, cardiovascular disease, stroke, osteoarthritis, sleep apnea, and even some types of cancer.
On the contrary, maintaining a reasonable weight not only helps the body be flexible and healthy, but also prolongs life and brings a better quality of life.
What to do to prevent weight gain with age?
The good news is that, even though the body has many adverse changes, you can still completely control your weight thanks to a scientific lifestyle. There is no need for too strict measures, just gradually adjust each habit, you will see a clear difference.
Below are the most effective strategies you can apply:
1. Eat a reasonable diet, prioritize protein and fiber
A protein-rich diet helps you maintain muscle mass and feel full longer. Combining fiber from vegetables, fruits, and whole grains will support the digestive system and limit cravings. On the contrary, you should reduce processed foods, bad fats, and sugary sweets because they easily cause the body to store excess fat.
2. Combine diverse exercises
Not only cardio (walking, swimming, cycling), older people really need resistance training to maintain muscle. Exercises with light weights, elastic bands, or simply push-ups, squats, can increase lean muscle mass, thereby speeding up metabolism and helping to maintain weight. Alternating between cardio and strength training will bring more comprehensive effects.
3. Get enough and quality sleep
Lack of sleep causes the body to secrete more ghrelin hormone (a hormone that stimulates hunger), while reducing leptin (a hormone that creates a feeling of fullness). As a result, you are more likely to eat more than necessary. A full night’s sleep of 7-8 hours is the key to maintaining a stable weight.
4. Keep your mind relaxed
Prolonged stress increases cortisol, which not only causes fatigue but also causes belly fat to accumulate faster. Find yourself relaxing activities such as walking outdoors, meditating, yoga, or simply reading books and listening to music, which will help balance your mind and limit the risk of weight gain.
Thus, maintaining a stable weight when you get old is not a far-fetched goal. The key lies in understanding the natural changes in your body and proactively adjusting your lifestyle to adapt. Eating scientifically, exercising regularly, getting enough sleep and keeping your mind relaxed will help you maintain a balanced figure and good health throughout your old age.
