Many people struggle to maintain a healthy weight as they age.
According to the Agency for Healthcare Research and Quality, a person is likely to put on 1 to 2 pounds per year as they get older.
You might eat the same foods or follow the same exercise routine as when you were younger, but still find yourself gaining weight. And this leads to sheer frustration even though it is quite common and natural.
In this blog, we will explore why we tend to gain weight as we age and what factors contribute to this change.
Slowing Metabolism
One of the primary reasons we gain weight as we age is due to a slower metabolism.
In the process called metabolism, our bodies transform food into energy. As we age, our metabolism naturally slows, resulting in fewer calories burned during rest.
In our younger years, we tend to burn calories more efficiently. However, as we become older, our metabolic rate begins to slow. This slower metabolism means that even if we eat the same amount of food, our bodies may not burn off those calories as quickly, leading to weight gain.
Loss of Muscle Mass
Sarcopenia is the loss of muscular mass that occurs with age. Muscle burns more calories than fat, even while you are resting. So, as your muscle mass decreases, your body burns fewer calories. This change can start as early as your 30s and continue as you get older.
If we don’t make an effort to maintain or build muscle through exercise, especially strength training, this loss of muscle mass can contribute to weight gain. With less muscle, our bodies use fewer calories, making it easier for excess energy to be stored as fat.
Hormonal Changes
Hormonal changes are another reason we gain weight as we age. For women, menopause can bring about significant shifts in hormones, especially estrogen. These hormonal changes might cause weight gain, especially around the abdomen.
As we get older, we tend to become less active.
Men experience hormonal changes as well, with testosterone levels gradually declining as they age. Testosterone helps regulate muscle mass, and lower levels of this hormone can contribute to muscle loss and weight gain. Both men and women may notice changes in their body shape as a result of these hormonal shifts.
Decreased Physical Activity
Aging also impacts our physical activity.
Busy work schedules, family responsibilities, and physical limitations may lead to a more sedentary lifestyle. As a result, reduced physical activity can make it challenging to maintain a healthy weight.
Regular exercise is essential for keeping weight in check, but as we age, it can become more difficult to stay as active as we once were. Joint pain, arthritis, or other health conditions can make it harder to engage in physical activities, leading to weight gain.
Changes in Eating Habits
Eating habits can also change as we age. Some people may find themselves eating more due to emotional reasons like stress, boredom, or loneliness. Others may not adjust their portion sizes or calorie intake to match their lower energy needs as they get older.
Additionally, social eating, like going out for meals with friends and family, may lead to consuming more calories than necessary. All of these factors can contribute to gradual weight gain over time.
Tips to Prevent Weight Gain as You Age
Although it’s natural to experience changes in your body as you age, there are steps you can take to prevent or reduce weight gain:
Stay Active
Make sure to stay active. It helps you maintain a healthy weight. By involving in physical activities like swimming, walking, or strength training, you can have good chances to grow or retain muscles.
Adjust Your Diet
As your metabolism slows, you may need to adjust your diet to avoid weight gain. Add nutrient-rich foods like whole grains, fruits, veggies, and lean proteins to your diet.
Reduce the intake of sugary drinks, processed foods, and high-calorie snacks.
Build Muscle
Strength training is especially important as you age because it helps preserve muscle mass. Strength workouts such as lifting weights, push-ups, and doing squats can be useful in building and maintaining muscle mass and improving your metabolism as well.
Get Enough Sleep
Getting enough sleep is also important for maintaining your weight.
Poor sleep can disrupt hormones that regulate hunger and lead to overeating. Make sure to sleep for 7-9 hours as it aligns well with your weight management practices.
Stay Hydrated
Last but not least—stay hydrated. Drinking 8-10 glasses of water supports your overall health. It also keeps your appetite in check. And don’t mistake thirst for hunger otherwise it leads you to unnecessary snacking.
Conclusion
Weight gain as we age is a common issue, but understanding the reasons behind it can help you take control. A slower metabolism, loss of muscle mass, hormonal changes, and decreased activity levels all contribute to this process. By staying active, adjusting your diet, and building muscle, you can maintain a healthy weight and feel your best at any age. Keeping good health can have lasting benefits.