If you think weight gain is inevitable as you get older, think again. Your metabolism does slow down, but exercising and eating nutritiously can keep you fit for life. Learn more about how your body changes and how you can keep it running more efficiently.
How Your Body Changes
1. Get familiar with your
metabolism. Your metabolism is the rate at which your body burns calories.
It's all part of the process of breaking down nutrients into energy. Many
factors are involved, including genetics, age, how many calories you consume
and your level of physical activity. As you age, you need fewer calories to
maintain the same body weight.
2. Understand the loss of
muscle mass. Some studies show that the average person loses about 10 percent of
their muscle mass per decade and the losses are greatest starting at about age
50. This is significant because a pound of muscle burns about three
times more calories than a pound of fat.
3. Pay less attention to
your scale. Your body composition is more important than your total weight.
Health professionals can give you a body fat reading. You can also estimate it
yourself by seeing if you can pinch more than an inch of fat on your abdomen or
upper arms. By monitoring your loss of muscle mass, you can act quickly to stop
middle age spread.
Changes in Your Eating Habits
1. Eat frequent meals. Six
or more small meals and snacks throughout the day will help you burn more
calories because your body uses energy to digest food. Staying full will also
make it easier to resist cheesecake or French fries.
2. Focus on healthy fat
proteins. Your body works twice as hard to digest protein compared to
carbohydrates or fats. Plan meals around fish, lean cuts of meat and beans.
3. Load up on complex
carbohydrates. Get most of your calories
from vegetables, fruits and whole grains. They provide essential
nutrients and fiber, which helps you to feel fuller.
4. Stay hydrated. Drinking
water improves your digestion and helps you eat less. It also fights off
fatigue so you'll have more energy to spend at the gym or playing with your
grandchildren.
Exercise and Other Lifestyle Changes
1. Train for strength. Resistance
training is essential to preserving your muscle mass. Lift weights or
take a Pilates class. Two or three workouts a week is ideal.
2. Engage in aerobic
activities. Running, cycling and swimming all burn calories. They're also
good for your heart.
3. Try interval training. You'll
get more out of any exercise routine if you keep challenging your body to
adapt. If you walk, speed up your pace for a few minutes at a time. Gradually
build up the intensity and duration of your more strenuous intervals.
4. Sneak more physical
activity into your daily routine. Incorporate more movement into your whole
day. Take the stairs instead of the elevator. Do leg lifts while you wait for
your coffee to brew.
5. Get adequate sleep. Being
well rested keeps your metabolism primed up. Individual needs vary, but seven
to eight hours is typical.
6. Manage stress. Cortisol
and other stress hormones can interfere with your digestion and intensify food
cravings. Practice meditation or listen to instrumental music.
7. Talk with your doctor. If
you need more help with managing your weight, consult your doctor. They can
test you for thyroid conditions or other issues that may be slowing down your
metabolism.
Stay active and eat healthy foods
to protect your health and look your best. Strength training, aerobics and a
sensible diet will help you maintain muscle mass so you can better control your
weight and enjoy your senior years.
Disclaimer:
The information, including but not limited to, text, graphics, images, and other material contained on this blog are for informational purposes only. The purpose of this blog is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this blog. No guarantee is provided or implied. Results may vary based on each patient’s physical health and adherence to the care plan designed by the provider. These statements have not been evaluated by the United States Food & Drug Administration. These products are not intended to diagnose, treat, prevent, or cure any disease.
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