How to Deal with Age-Related Weight Gain

A lot of people experience age-based weight gain. It seems almost inevitable. Let’s find out what mechanisms in our body cause these changes and how to control them.

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A lot of people experience age-based weight gain. It seems almost inevitable. Let’s find out what mechanisms in our body cause these changes and how to control them.

What Processes are to Blame

The first thing that might have come to your mind is that eating habits play the crucial role in the weight gain process. However, it has little to do with natural transformations which affect our organism with years. They are caused by environmental and lifestyle factors.

According to the recent research conducted at Boston Medical Center by Dr. Caroline Apovian, there are certainly a plethora of possible causes. “But a major reason for middle-aged weight gain is the natural muscle loss we all experience,” explains Dr. Apovian. Muscle mass percentage is in direct relation to the number of calories a person burns daily, which means gaining more kilos. Muscle tissue starts to decline approximately at the age of 30. A process, which is called sarcopenia, gradually gets stronger with further aging. What is more, change in hormone level, stressful lifestyle, and sleep-wake disorders certainly influence our physical form.

Principles to Follow

There are some steps that can help us protect our body from gaining excessive weight. First of all, regular exercises will certainly prevent undesirable aging tendency (to some extent). With years more and more energy gets reserved in your body as fat. Any physical activities are useful for middle-aged people who tend to lead more sedentary lifestyle. Yoga, aerobics, cycling, brisk walking, jogging, swimming… choose any! The world of sports is huge and rather engaging. Find something that works for you and stick to it. Find time and practice at home on your own or attend special classes.

Secondly, make sure that you have enough sleep to recover and rebuild your body. Sleep disturbance causes such problems as high blood pressure, hormonal disorders, and increased blood sugar levels, which, in their turn, affect metabolism processes and can result in weight gain. So, try to get more beauty sleep to keep fit and healthy.

Everyday responsibilities may be too overwhelming, they often lead to stress accumulation. For instance, hormone cortisol is typically produced in stressful situations; and it can cause an increased quantity of fat tissues. Do whatever helps you relax. Meditation, breathing exercises, long baths, herbal and aromatherapy are useful in stress management.

Moreover, lean protein sources should be included in your diet, a research suggests. Chicken, turkey, ground beef, beans, lentils, nuts, dairy products, fish, eggs… look for some new recipes and enjoy healthy and tasty dishes. In addition, reduce portions but increase the frequency of meals. To maintain your metabolism, follow the ‘golden rule’ of going no more than five waking hours without eating.

Don’t forget about the importance of drinking water throughout the day. For example, a glass of water before a meal improves digestion and helps to consume less and with greater benefit. What is more, it’s better to substitute juice and fizzy beverages with water to keep your body hydrated and to suspend the development of obesity.

Even though gaining few extra kilograms over time may seem inevitable, there are a number of steps we can take to prevent it. Stay active, adjust your food portions, and make your personal well-being a priority.

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