Why Losing Weight Gets Harder with Age
Certain changes happen as we get older, and this is part of the normal life cycle. One of these is the inability to lose weight, and it happens for various reasons. Compared to the younger years where striving to lessen the weight takes only prescribed diets and discipline, doing this takes more effort and intention, plus the health and medical status must also be considered.
Here are some of the things aging people face when it decides to lose weight, and how to successfully solved it while achieving healthier life goals.
REASON #1: Muscle Loss
Sarcopenia or the loss of muscles due to aging, not only affect a person’s daily movement but also the body metabolism. This condition usually starts at age 30 where 3 to 5 percent of the lean muscles declines per decade. Aside from the age, it also happens because a person becomes less active especially if he has other age-related conditions like arthritis, or have been injured or underwent surgery.
Lean muscles aid in losing weight because they use more fats. Especially if you are eating on the same amount as before, since there are only fewer lean muscles that help to burn the calories, the tendency is not just weight loss but weight gain.
REASON #2: Hormonal Changes
When we hear hormonal changes, we often think that its effect occurs only in the emotional, mental, and reproductive aspects of a person, but it is not only that. It also affects how much a person gains weight.
For women, the menopausal stage which happens between ages 45 and 55 where there is a substantial estrogen drop explains the fats around their belly. There is visible fat storage at this stage which also brings higher risks of diseases.
Meanwhile, the significant drop in testosterone levels for men makes them also gain more weight. It is because this hormone is responsible for the regular distribution of fats and in-charge for the muscle mass and strength.
The production of the growth hormone located in the pituitary glands also starts to decline as a person ages. As it declines, the body has a harder time to make and maintain muscles which affect how it also burns the calories.
REASON #3: Slower metabolism
As the muscles start to slow down, so also our metabolism or the complex process of converting calories to become energy that can be used by the body. More fats and fewer muscles make a slower burning of calories. Also, becoming less active can also slow down the metabolism.
Besides age, our metabolic rate is also determined by our body size, gender, and other health conditions like hypothyroidism.
REASON #4: Becoming more inactive and stressed
The lifestyle that aged people usually have, like being stuck on the office chair for eight hours a day or more, or consuming more unhealthy meals like those in fast foods can become another reason aged individuals have a hard time losing weight.
This unhealthy lifestyle is partnered with work-related stresses happening every day. These increase the level of ghrelin, a hormone that makes us hungrier.
REASON #5: Major lifestyle changes
With the internal and external changes that happen in our body as we age, certain milestones in our lives can also affect how much we gain or lose weight. One of these is when we have our own families. With so many new priorities, there is always the tendency to miss something that could help us lose or even just maintain our weight.
How to Fight these Back
Here are some of the ways to help us win the battle in losing weight despite the age:
TIP #1: Consume healthy foods.
Always increase the intake of nutritious foods like fruits and vegetables and lessen the foods with so much sugar, fast foods, and processed foods. Also, foods that are rich in fiber will aid in easier control of calories.
TIP #2: Have your portions downsized.
Part of the healthy diet is to adjust it based on our body’s lower calorie needs. You can start from 100 to 200 calories from the daily diet and adjust if needed.
TIP #3: Make yourself well-hydrated always.
Staying hydrated with water and not on carbonated beverages helps us to not always feel hungry. Also, it speeds up the metabolism which aids in easier fat breakdown.
TIP #4: Relax and chill out.
Instead of stress eating, do everything that will make you relaxed like reading, doing yoga or even a few minute meditations every day.
Tip #5: Exercise.
Incorporating aerobic exercises or activities that will increase your heart rate like jogging or bicycling will surely have a cumulative effect on the overall condition of our body. 00000 0000000