Weight Gain with Age: How to Prevent It With Your Diet

From a certain age, it's very important to avoid refined products and increase protein consumption. Your body tends to accumulate more fat, which leads to considerable weight gain with age.
Weight Gain with Age: How to Prevent It With Your Diet

Last update: 14 February, 2019

Time brings more than just experience and wisdom. As years go by, it’s inevitable that some extra pounds appear. No matter how healthy your habits were or what mistakes you made in your diet, you’ll always notice some sort of weight gain with age.

If you’ve always been worried about your weight, we’ll assure you that after age 40, you’ll have to pay even more attention. In this stage, factors start to appear that change how your body functions every day.

If you were never worried about your weight, you also need to pay attention. In fact, those pounds can show up when you least expect it. Otherwise, the strategies you used before may not work anymore. Exercising and eating healthy will no longer be enough.

More Complications with Age

Exercise helps prevent weight gain with age.

A sedentary lifestyle, hormones and the wrong diets throughout your life will make it difficult to maintain your ideal weight. After 40 years, everything gets a little more difficult.

The American Council of Exercise say that at this age, your metabolism slows down. Therefore, you burn 300 calories less than when you were full of youth at age 20.

Add to all this the complications of life, lack of time to devote to your personal care, family commitments, work and, in many cases, the disinterest in being healthier.

Because of this, you’ll need to use other strategies besides diet to avoid uncontrolled weight gain with age.

Sarcopenia: Less Muscles, More Fat

Getting thinner after weight gain with age.

There are several reasons why people experience weight gain with age. We want you to understand that you aren’t to blame. Nature itself causes it. Now, once you know the origins of this condition, we’ll give you some tips that you can apply.

Generally, this happens because sarcopenia happens as the years go by. It’s a process where you experience a considerable loss of muscle mass.

With this condition, from age 30, you can lose between 3 and 5 percent of muscle mass per decade. This means that when you’re 40, you burn 200 calories less than when you were 30. As you know, more calorie means more fat and weight gain.

However, there are other reasons as well:

Hormone Decline

Hormones change over time. In both men and women, there is a decrease in hormone production. Women reach menopause at age 50. At 35, there’s an imbalance between the production of estrogen and progesterone.

Estrogen produces fat cells and progesterone counteracts the process. After age 35, women lose more progesterone than estrogen. Therefore, this causes an imbalance that leads to a high possibility of gaining a few extra pounds.

On the other hand, after age 30, men’s testosterone levels decrease at the rate of 1% every year. This hormone is what protects them from gaining weight. However, as it declines, it’s hard to not experience weight gain with age.

Lack of Exercise

Making sure that you exercise is important to prevent weight gain with age.

Over the years, people stop doing physical activity. With that, weight gain is inevitable because fat has more room to accumulate. That being said, you should just continue with your exercise routine or maintain physical activity.

Check out this article: Maca Root for Menopause Symptoms

Tips to Prevent Weight Gain with Age

Below, we’ll show you a series of tips so that age isn’t synonymous with weight gain. In any case, we recommend that you ask advice from a professional to monitor the process:

  • You must maintain your muscle mass. Remember, fat burns fewer calories than muscle. Therefore, it’s essential that you do activities that challenge your muscle tissue, both to develop and maintain them.
  • Include lots of protein in your diet. this will help you repair and grow your muscles.
  • Pay attention to the total calories you eat. Every calorie counts, and more come from sweets and refined products. Avoid them or eat them in moderation.
  • Don’t forget about diets. The goal is to maintain a healthy diet. Therefore, look for healthy recipes. If you eat out, ask for dishes with lots of green vegetables.It’s a matter of educating yourself and having good habits.

Now, you see that the solutions aren’t so complicated. If you follow a good diet, you should continue with it, but with more control and effort.

If you already work out, include more strength training exercises. Over the years, weight gain becomes easier.Therefore, you must take care of yourself even more. After all, your health comes first.

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  • Cruz-Jentoft, A. J., Baeyens, J. P., Bauer, J. M., Boirie, Y., Cederholm, T., Landi, F., … Zamboni, M. (2010). Sarcopenia: European consensus on definition and diagnosis: Report of the European Working Group on Sarcopenia in Older People. Age Ageing. https://doi.org/10.1093/ageing/afq034
  • Cruz-Jentoft, A. J., Kiesswetter, E., Drey, M., & Sieber, C. C. (2017). Nutrition, frailty, and sarcopenia. Aging clinical and experimental research, 29(1), 43-48.
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