Dealing with weight gain as you grow older
IT is unlikely that photographs of some people taken 10 years ago will reflect how they look today in terms of body weight.
In fact, for each decade of our lives, most people – especially women – will add on a few pounds.
But is weight gain inevitable as we approach middle age?
General, laparoscopic and obesity surgeon Dr Alfred Dawes says that gaining weight as we grow older is to be expected.
“This is a consequence of the natural decline in muscle mass that normally burns fat at rest. Even in persons who don’t think that their weight is changing that much, they will find that their body fat percentage is increasing with age,” he explained.
Based on research, body fat increases after age 30, and may increase by as much as 30 per cent in women by the time menopause starts.
What is more, fat shifts from being just under the skin to becoming visceral (around the internal organs), and is associated with increased risk of heart disease, stroke and cancer.
On top of that, respiratory muscle strength decreases with age. You will experience a reduction in general muscle mass and a decline in bone density.
So how do older people cope with gaining weight and other changes in the body as a result of the extra pounds?
Dr Dawes says healthy ageing involves managing this change in body composition as best as you can.
Below he offers a few tips:
1. Weight training
“This helps to slow or reverse the decline in muscle mass,” Dr Dawes explained.
2. Watch your diet closely
He said it is easier to put on weight after binge-eating now, compared to when you were 19. Consequently, bingeing is now a luxury that you can’t afford more than once a year at most. “Your diet should mainly be protein-based to complement your weight training,” he said.
3. Nutrition counselling
Dr Dawes said it is important to understand food groups and what works for you.
4. Rest and relaxation
The obesity surgeon noted that stress hormones cause weight gain, especially around the mid-section. You need to rest and de-stress to help you achieve your goals.
5. Work out with peers
Accept that you are not as fit as your teenage daughter, Dr Dawes said. Finding other people in your age group, regardless of their fitness levels, will help you aim towards realistic goals, and you’ll keep each other motivated. “It’s also nice to see that we are improving faster than someone else, whether we admit it or not. If you are the one getting left behind, friendly competition will push you to work harder than you would if you were working out alone,” he advised.
