Doc, as I have gotten older, I can’t get the weight off!

By Michael J. Lyons, D.O., Chief Medical Officer, Coastal Gateway Health Center

  As we age, we have a natural tendency to gain weight.  On average, humans gain 1-2 pounds a year.  This amount of weight gain seems small, but over multiple years, it can lead to obesity.  In the United States, 69 percent of the population is overweight, and 36 percent is considered obese. Obesity is defined as a body mass index (BMI) greater than 30 or higher.  Generally speaking, body mass index is a measure of body fat based on a relationship between your weight and your height.

Life isn’t fair.

Not everyone gains weight as they age. Genetics plays a significant role in weight gain. Additionally, food choices and level of activity affect weight. People who are genetically predisposed to be thin will be thin. People who are predisposed to being heavy will have to battle to maintain their weight.

Am I just getting older?

There are several reasons why people gain weight as they age.  Naturally, over the age of thirty, we lose 3 to 8 percent of our lean muscle mass per decade.  Additionally, osteoarthritis, old injuries, chronic pain, and age-related health issues begin to sideline us from the activities we enjoy; then, our muscle mass declines more.

Hormones always play a role.

Menopause can be a factor in weight gain in women. Women typically go through menopause between the ages of 45 and 55. Menopause is associated with a decrease in estrogen, which can increase the storage of belly fat. This type of midline weight gain can increase the risk of high blood pressure, diabetes, heart disease, and high cholesterol.

As they say in the commercial, “Men experience a decrease in testosterone over the age of forty.” This drop in testosterone is slow and is usually around 1-2 percent a year.  Testosterone helps regulate body fat distribution, muscle mass, and strength.

Additionally, as we age, the pituitary production of growth hormone (GH) declines.  One of the many functions of GH is to build and maintain muscle mass.  These hormonal changes cause us to have less lean muscle and more fat. Lean muscle burns calories more efficiently than fat. Therefore, as we exchange fat for muscle and continue to consume the same number of calories, we gain weight.

Doc, I have no time.

In your forties and fifties, your careers are typically in full swing, and you have demands of children, family, and community.  The time available for good diet choices and the time at the gym declines.  Inevitably, a few more pounds are added on.

What can I do?

Try to eat healthier.  Avoid eating out as often as possible and cut out fast food.  Focus on eating more fresh whole foods such as vegetables, fruits, nuts, whole grains, and beans.  Whole foods require more energy and time for your body to break down. This will decrease the number of calories your body absorbs and aid in managing your body’s sugar levels.

Watch out for portion sizes.  Carbohydrates and proteins have four calories per gram, while fat has nine calories per gram.  Manage your caloric intake by decreasing the fat content of your diet and portion control.

Get Active.

Make a choice to move more throughout the day.  Select the last parking place, not the one closest to the building.  Aerobic exercise is your friend.  You can break it up throughout the day.  Take a break and have a brisk walk for ten minutes.  Ideally, you want thirty minutes of aerobic exercise a day.

What about my muscles?

Adding some form of strength training to your exercise routine is essential.  Remember, increasing muscle mass will increase the number of calories you burn.

Stress causes everything!

Decreasing stress and getting a good night’s rest are critical to overall well-being and have been shown to produce significant weight loss. 

You must do what you can to manage your weight.  After all, we are not getting any younger, but we can get fitter.

Coastal Gateway Health Center can be reached by phone at 409.296.4444 or by email at [email protected].  For more information regarding our services and programs, please visit our website at www.coastalgatewayhc.org or find and follow us on Facebook.  We are proud to be #yourcommunityhealthcenter.