Title: The Creeping Weight: Why We Gain Weight As We Age and How to Keep It In Check
As we welcome the New Year, many of us set health goals aiming to improve our physical and mental well-being. However, one thing we might unintentionally carry over is the extra weight, often referred to as ‘weight creep’ in English. This stealthy weight gain, on average half a kilogram to a kilogram per year, can accumulate to a significant five kilograms in a decade. Dr. Nick Fuller, an endocrinologist from the University of Sidney, warns about this silent yet prevalent issue in an article published on The Conversation.
Why do we tend to gain weight as we age?
The culprits behind age-related weight gain are a mix of lifestyle and biological factors. Here are some key reasons:
- Decreased physical activity: Long work hours and family commitments often lead to a more sedentary lifestyle, resulting in fewer calories burnt.
- Deteriorating dietary quality: Due to busy schedules, there’s a tendency to rely on convenience foods and fast food, which are often high in salt, sugar, and unhealthy fats.
- Reduced sleep: The impact of screens before bed and busy lives can rob us of much-needed rest, leaving us hungrier during the day and reaching for unhealthy snacks.
- Increased stress: Higher stress levels boost cortisol production, which can lead to weight gain.
- Slower metabolism: Around the age of 40, we naturally lose muscle mass, which slows down our metabolism. As a result, our bodies burn fewer calories even at rest.
Preventing Weight Creep
Dr. Fuller suggests seven practical tips to help prevent or at least mitigate age-related weight gain:
- Adjust food quantities: Have larger meals earlier in the day and smaller ones later to ensure that dinner is the smallest meal of the day. This helps optimize calorie burning.
- Eat slowly: Using utensils like chopsticks or a spoon can help slow your eating pace, allowing your brain to register fullness signals from your stomach.
- Consume the rainbow: Incorporate a variety of colorful fruits and vegetables into your meals to ensure a fiber-rich and nutrient-packed diet that keeps you satisfied.
- Embrace natural foods: Opt for whole, unprocessed foods like fresh produce, nuts, and seeds. These foods trigger the same pleasure responses in the brain as ultra-processed foods but without the excess calories, sugar, salt, and unhealthy fats.
- Move more: Incorporate physical activity into your daily routine, such as walking or taking the stairs. Choose an activity you enjoy to stay motivated.
- Prioritize sleep: Aim for at least seven hours of uninterrupted sleep per night and avoid screens before bedtime to maintain a healthy sleep-wake cycle.
- Weigh yourself weekly: Establish a weekly weigh-in routine to stay on top of any weight changes and prevent surprises.
During festive periods like Christmas and New Year, it’s common to gain a few extra kilograms due to increased food consumption, particularly calorific and sugary treats, and reduced physical activity and sleep. Being mindful of these factors can help prevent weight creep during these periods.
To keep the crept weight at bay, commit to maintaining a healthy lifestyle throughout the year. By following Dr. Fuller’s tips and being aware of the factors that contribute to age-related weight gain, we can all take steps to maintain a healthy weight as we age.
