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- Written by Dr. Amy Lee Dr. Amy Lee
The perks of entering into the golden years, such as working less and slowing down, are on everyone’s mind. But living your best life should take No. 1 priority! Use this chance to refocus on your priorities and truly practice healthy living with nutrition, movement, and stress management.
As we grow older, we are more at risk for weight gain, and there are many contributing factors that play a role in this. Understanding these factors and working on solutions is a big part of weight loss.
1. Consider what you’re eating. There is a loss of lean mass as you age. This overall decrease of muscle density can lead to a decrease in your metabolism, which means you can burn fewer calories as time goes on.
You can, however, slow down this inevitable change by acquiring more amino acids derived from the protein in foods you eat, especially whole foods such as eggs, yogurt, chicken, fish, meats, and/or even from meal replacements like protein shakes, smoothies, and bars.
Look at your daily meals and consider adding a little more lean protein in your day.
2. Regularly see the doctor to find any underlying issues. As we age, we shrink, and deterioration of organs in general happens. When a functional organ shrinks, the efficiency of the role it plays also decreases.
For example, the pancreas is in charge of secreting insulin to manage the blood sugar from the foods we eat. But our insulin level may not be at its optimal level in our 50s, compared to what it was in our 20s. So, some people may develop elevated blood sugars in their later years, even though they eat the same foods.
Make sure you go in for your physical to screen for changing conditions of your metabolic risks.
3. Avoid having weight become an issue in the first place. We tend to be more active when we are young, but we acquire more pain and aches as we age. It is not uncommon to develop nagging aches in the knees or lower back from years of wear and tear.
You then find yourself feeling less motivated for that daily walk or any consistent exercise. Lack of activity can put the body into further deterioration and deconditioning and lead to weight gain.
Being overweight can put a lot of stress and inflammation on the existing joints. If you are not overweight, strive to stay that way by seeking help from a professional, such as a chiropractor or physical therapist, to learn the right ways to move without the risk of further injuring the body.
Once that is optimized, increase intensity and duration of any activity level, which helps with maintaining lean mass and slowing down deterioration. That way, you will continue to burn calories and not store them.
4. Don’t brush off a “small” sickness. A simple flu or urinary tract infection in an older body can take more days for recovery — it could also become life threatening if not treated quickly. With that, fighting off an acute illness adds a lot of stress to both the body and the mind and could take weeks and months for full recovery.
When deconditioned, a lot of people find themselves with low energy and end up staying sedentary vs. remaining active. This then leads to weight gain from the body’s ability to store fat into places such as the belly.
Seek medical help early. Resolve the issue quickly so you are led to a faster recovery and can remain healthy.
5. Form a good social circle. A good social circle is truly a vital aspect to motivation and initiation into a healthy lifestyle.
Studies show that who we surround ourselves with can have a major impact on our health. Call it peer pressure or simply a stress outlet, but humans are social beings. It is important to exchange conversations, discuss topics, or simply let off some steam by troubleshooting life’s problems.
Oftentimes, we make plans with others that involve physical activities, and that boosts psychological and physical well-being. Having a group of friends, family, or acquaintances who take part in physical activities is a great way to motivate yourself.
Dr. Amy Lee is an expert in weight control, obesity, and nutrition. She is board certified by the American Board of Internal Medicine and a member of the National Board of Physician Nutrition Specialists and the American Board of Obesity Medicine. She is also the head of nutrition for Nucific (nucific.com).