Feel like you’ve had it easy up until recently with maintaining your weight? It’s as if all of the sudden, you hit a certain age and boom – que the weight gain. You try everything, including a new diet and exercise plan, but you start to see changes in your body that you aren’t fond of. You ask yourself, “is this normal?” Don’t fret – the Academy of Nutrition & Dietetics says it’s absolutely normal to gain weight as you age since there are so many physiological changes that take place.
Age-related muscle loss, called sarcopenia, is a natural part of aging. As a matter of fact, after you hit age 30, you may begin losing 3-5 percent of your muscle mass per decade. And, overall, if you have less lean muscle, you will in turn burn fewer calories. What happens next is sort of a domino effect: a decline in muscle mass will also cause your metabolism to slow. Unfortunately, a slowed metabolism, less muscle mass, and your body needing fewer calories to thrive can be a recipe for weight gain. And if that isn’t enough, let’s add in the role of hormonal changes. For women, a hormonal imbalance may come from menopause and a loss of estrogen. For men, testosterone naturally decreases as a result of age. Both of these circumstances can cause weight gain as well as an increase in body fat.
With all of these changes taking place as you age, it can be hard to see the upside. Plus, throw in environmental factors and daily pressures of life, and it’s easy to see how something like weight can easily get out of control. Luckily, though, there are many options that may help you get back to a healthy weight if you are in the midst of an age-related battle of the bulge.
Gut Busting Tips
The best way to prevent weight loss as you age is to stay active and sustain a healthy lifestyle. We know there are always roadblocks along the way, but if you plan ahead even just a little, it will likely pay off in the end.
Maintain Your Muscle. If you aren’t working out in some capacity, start now. Remaining active is one of the best things you can do for your body. If you need to take it slow, start out by walking around your neighborhood for 15-30 minutes each day. If you are already working out and/or strength training, keep it up! There are endless ways to get and stay active at all ages.
Eat More Protein. It’s important to focus on healthy foods, especially as you age. Decrease the intake of processed foods and increase healthy portions of lean protein. This will help to maintain and build your muscle mass, reduce hunger and appetite, and aid in fat loss. Remember also, lean muscle burns more calories than fat.
Reduce Your Calories. As you mature, your body will naturally need less calories to function. Although you may be active and eating a healthy diet, you may still need to cut down on the number of calories you are consuming. On average, according to the Institute of Medicine, moderately active males need between 2,200 and 2,400 calories between the ages of 50-65 per day, while females of the same age range and activity level only need between 1,600 and 1,800 calories per day. Consider tracking your daily calorie intake to see exactly where you come in. If you eat the same amount you have always eaten, because you have less muscle mass to burn excess calories, you will inevitably gain weight more easily.
Relax More. Stress can lead to a whole host of health issues and can often be a trigger to weight gain. When we are stressed, we tend to overeat and snack more on unhealthy foods. Chronic stress can also lead our bodies to store more fat in our mid-sections and cause an increase in cortisol levels. To combat this, find ways to reset and unwind with exercise, yoga and stretching, meditation, or getting a few extra Zzz’s.
Get a Check Up. Because hormones play such a large role in metabolism and both losing and gaining weight, it’s important to know if your hormonal levels are normal for your age. By scheduling an appointment at a health care organization like CHC Medical Weight Loss and Spa, you can receive a full work up along with a consultation to go over all of your medical history and blood work. From there, health conditions like low testosterone or hypothyroidism can be addressed and treated so you can get back to feeling great again.
Setting a goal for yourself to become healthier and more motivated will improve your overall health and energy, and most importantly your self-esteem. If you feel stuck and need help losing weight even after trying multiple methods and techniques, the CHC Weight Loss program just may be for you. Our program is unique because it helps your body burn fat faster, boosts your energy levels and decreases your cravings for sweets and starches. The goal of the CHC Medical Weight Loss program is for you to be at a normal weight for your height and body type, no matter your age. We guide you through the entire process and answer any questions you may have before getting started on our highly successful weight loss program. Whether you want to lose five pounds or 150 pounds, CHC Medical Weight Loss and Spa has a program designed for you to lose weight and keep it off for good.
Get Started Today
At CHC Medical Weight Loss and Spa, our consultants and team of medical professionals can give you all the details you need to make an informed decision about a weight loss program you might be considering. Whatever your goals, we offer the best options for achieving the body you’ve always desired. Through nutritional guidance, vitamin and lipo/fat burning injections, RX appetite suppressants, supplements, and a body composition analysis at every visit, our customized weight loss program will help you achieve and exceed your goals.
Be proactive, take control of your health, and contact us today at 813-915-8666 to discuss your best lifestyle plan.