As you get older, your body doesn’t respond the same way to weight-loss efforts. This aggravating phenomenon occurs primarily because your metabolism is slowing down and you need fewer calories each day.
Here are some of the contributing factors to your unwanted weight gain:
You’re burning less energy. As you get older, you don’t need as many calories. Part of that is a little bit slower metabolism, but part of it is you’re not rushing around as much. You can’t believe how many calories you don’t need.
Try switching to smaller portions and sharing at restaurants, especially if dining with a spouse who is having his own problems with weight gain.
You’re less active. Many people find they have less energy as they age, but you may also find that life is less demanding than it was in earlier years. Eating a Mediterranean-style diet, with an emphasis on fruits, vegetables, whole grains, and healthy fats, keeps you feeling full and gives you more energy to exercise.
However, there is another significant barrier to exercising for older women. For those who want to exercise or get started exercising, it’s discouraging to go to a gym where there are lots of younger people.
How to Fight Back
A study of weight gain prevention in 284 women showed that women who maintained a healthy weight over a three-year period were more likely to:
- Carefully monitor food intake
- Avoid a loss of control of their diet (binging, for example)
- Not feel hungry
The strategies for combating weight gain as you age are the same you’ve used before:
- Count your calories
- Eat a hunger-busting diet rich in fruit, vegetables, whole grains, and healthy fats
- Keep fat intake below 30 percent of your calories
- Be physically active, at least 30 minutes a day, five days a week (more if possible)
Aging doesn’t mean you are destined for weight gain — just step up your diet and exercise routine to stay on track!
