As she gets older, it becomes increasingly difficult to lose weight. All their efforts to lose at least a few kilos remain unsuccessful. But what is behind this and how can we break this vicious circle? There are several answers to this question. First and foremost, there are age-related changes that take place in the body. The body no longer reacts in the usual way and ignores your efforts to lose weight. To summarize, it essentially depends on three factors whether you gain more weight as you get older than you would like: your genetic predisposition, your physical activities and your diet.
No need to bury your head in the sand. We will now show you how to beat your "inner bastard" and how to successfully reduce your weight in a healthy way.
Transition to a new phase of life
As we age, hormone levels change in both women and men. This period of hormonal change occurs around midlife. In women, the onset of the menopause causes a considerable drop in oestrogen levels. This leads to more and more pounds accumulating around the stomach. In men, on the other hand, testosterone levels fall with increasing age. Among other things, testosterone is responsible for regulating fat distribution as well as muscle strength and muscle mass. The decline in testosterone means that the body burns calories less effectively.
Another not insignificant factor is the decreasing production of growth hormone (GH). This makes it more difficult for the body to build and maintain muscle mass. This has a negative effect on calorie burning and slows down the metabolism. More fat and less muscle reduce calorie burning. In addition, many people become less active as they get older, which also slows down the metabolism. All of this results in a shift in fat storage, which makes weight gain even more pronounced. The risks of developing high blood pressure, high cholesterol levels or type 2 diabetes mellitus are therefore much higher.
The basic equation underlying obesity is very simple: people gain weight when they consume more calories than they burn.
Changes on the quiet
Some of the reasons for weight gain in middle to advanced age have nothing to do with what's going on in your body, but with the way life is changing around you. In your mid-fifties to early sixties, you are probably at the peak of your professional career. Chapeau, that's great, but it also brings with it a few challenges when it comes to losing weight. You may be sitting at your desk late into the evening, leaving no time for exercise or walking the dog. Let's be honest, it's often work-related stress because younger, up-and-coming colleagues are breathing down your neck and competing with you. Or you just want to show everyone what you're made of at work! But the restrictions in times of the coronavirus pandemic also cause stress. No matter how you look at it, stress makes you hungry. Fast food, high-calorie food and too many sweets make you happy - and fat. Don't let it get that far.
Determine your healthy weight
A healthy weight is the appropriate body weight for you and depends on factors such as gender, age, height, muscle mass, biological and genetic factors. You can use the body mass index (BMI) - a measure of your weight in relation to your height - to determine whether your weight is within a healthy range. However, please note that BMI does not take into account body shape or your fitness level. For example, a competitive athlete could have a BMI in the overweight range due to their muscle mass.
To calculate your BMI, you need your weight, height, age and gender. The best way to do this is to use a BMI calculator from the Internet. A healthy BMI is between 18.5 and 24.9.
Combating too many pounds
A healthy weight is inextricably linked to good health. Don't hesitate and take the first step by taking everyday measures to prevent obesity. Even small changes such as eating more fruit and vegetables and taking regular long walks are a reliable way of preventing obesity.
Remember, the boundary between overweight and obesity is quickly reached. It cannot be said often enough that obesity is a common cause of many chronic diseases. Don't let it come to that! With just a few changes to your lifestyle, you can slow down or prevent the development of many diseases: High blood pressure, type 2 diabetes, strokeheart problems, fatty liver, sleep apnea, etc.
Let's tackle it together!
The following basic tips for preventing overweight and obesity also apply to losing or maintaining a healthy weight.
Knowing about healthy food It's much easier to buy healthy food when you have a plan. Creating a grocery budget and shopping list will help you avoid the temptation to buy unhealthy foods.
Cooking is good for the soul Cooking is relaxing and fun. If you don't know what to cook, then visit the EAT SMARTER website, where you will find 80,000 healthy recipes that have been developed and tested exclusively for EAT SMARTER by nutrition experts. For example, delicious low carb breakfasts, protein-rich fillers, meal prep recipes and much more.
Healthy meals in stock You can also prepare healthy meals in stock by preparing meals in advance. Variety is the most important thing in a healthy diet.
Always well hydrated It is all too easy to confuse the feeling of thirst with hunger. The intake of water boosts the metabolism and accelerates fat loss.
Eat more good fats Contrary to the belief that low-fat diets lead us to believe, not all fat is bad. Studies have shown that eating healthy dietary fats, such as polyunsaturated fats, can improve cholesterol levels and reduce the risk of obesity.
Avoid extremely sug ary foods Eating extremely sugary foods is associated with a higher risk of obesity. Many of these foods are high in fat, salt and sugar, which can lead to overeating.
Eat more fruit and vegetables The daily recommendation for fruit and vegetable consumption is five to nine portions per day for adults. By filling your plate with fruit and vegetables, you can keep your calorie consumption in check and reduce the risk of overeating.
High-fiber diet Studies repeatedly show that fiber plays a role in weight loss. Fiber is mainly found in fruits and vegetables, whole grains, legumes, nuts, seeds and mushrooms. Soluble fiber in particular - onions. Artichokes or linseed - swell up and therefore bind a lot of liquid. Once in the large intestine, they are broken down by the intestinal bacteria and serve as food for the good bacteria. A mix of many sources is ideal when consuming fiber.
Foods with a low glycaemic index The glycaemic index (GI) is a measure of how a carbohydrate-containing food affects blood sugar levels. The lower the glycemic index (GI), the less and slower the blood sugar level rises. It is important to know that the glycemic index (GI) must always be considered together with the glycemic load (GL). Foods with a low glycemic index are beans, lentils, peas, wholemeal bread, apples, plums, etc.
Include social support Look for social support. Whether it's cooking with others, going for a walk with friends or walking the dog - involving other people promotes a healthy lifestyle.
Endurance training and strength training Endurance training is an important factor in weight reduction and maintenance. In addition to endurance training, regular strength training is a good idea, as it uses all the important muscles.
Reducing daily stress Stress can have many effects on the body and mental health. Among other things, stress affects our eating habits. This leads to cravings for high-calorie foods and the odd beer or two too many.
