How to Reduce Mid-Life Weight Gain?
Why Do We Gain Weight After 50?
Weight increase is common, almost universal, as we reach middle age.
However, while it may be almost inevitable it is not healthy,
especially if the fat we gain is stored around our stomach and abdomen.
We Need Fewer Calories As We Get Older
Calorie needs are highest during our mid-20s, then reduce at about
2-4 percent every 10 years. So if you need about 2500 calories a day at
20 years of age, then by 50 years of age you need only about 2200-2350
calories.
Less Muscle Tissue Means We Need Less Calories
The most common reason why we need to eat fewer calories as we get
older, is because our muscle mass tends to decrease. Between the ages
of 30 and 70 years, muscle tissue shrinks on average by about 30 per
cent in most people. The reason for this is simple lack of exercise.
The problem is, muscle requires more energy to sustain it, than fat,
does. So the less muscle we have, the fewer calories we need, and any
surplus energy we take in will be stored as fat. Hormonal changes (e.g.
thryoid function, adrenal function) may also slow down our metabolic
rate and cause a drop in calorie needs.
How Much Weight Do We Gain With Age?
The age-related reduction in muscle tissue leads to an average
weight increase of about 5 pounds per decade (men) or 3.5 pounds per
decade (women).
It's Easy to Reduce Mid-Life Weight Gain
To minimize the risk of age related weight increase, all we need to
do is eat about 50-100 fewer calories per day, per decade, or increase
our calorie burning by about 50-100 calories a day per decade. An easy
way to achieve this is to walking an extra mile a day (per decade).
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