As we age we hope to gain many things such as experience, knowledge, and financial freedom.  What we don’t hope to gain are extra pounds on our stomachs, hips, and thighs.  Unfortunately, gaining weight is a common occurrence as we age.  However, despite the fact that aging is inevitable, gaining weight is not!  

Avoiding age related weight gain is possible if we understand the changes that occur as the years pass.  Once we understand these changes, we can make adjustments to ward off a bulging waistline.  The following are 5 problems we face as we age that can contribute to weight gain.  Included with each problem, are solutions to prevent unwanted pounds from creeping up as the years creep by. 

Problem #1: Decrease Muscle Mass 

Starting at the age of 30, most people begin to lose about half a pound of muscle each year.  This can result in a 40-50% total muscle loss between the ages of 30 and 70.  Muscle cells are the main source of energy consumption (calorie burning), so decreased muscle mass means decreased metabolism and the potential for weight gain. 

Solution #1: Weight Training 

Maintaining healthy, intact muscles is key to preserving a good metabolic rate.  Performing weight-bearing exercises will help maintain muscle mass, and in turn, the body’s ability to continue burning calories.  Weight training does not mean lifting Olympic-sized weights while grunting and screaming.  Instead, it entails lifting enough weight to challenge various muscles.  Including these exercises as part of a normal routine for just 20-30 minutes, 2-3 times each week, can help avoid unwanted weight gain. 

Problem #2: Increased Fat Mass 

While losing about half a pound per year of muscle, the average person simultaneously gains about 1 pound of fat per year after the age of 30.  Unlike muscle cells, fat cells are not metabolically active, and therefore, contribute to an even further decrease in metabolism.  This becomes a downward spiral resulting in weight gain, and even more fat storage. 

Solution #2: Physical Activity 

In addition to weight training to maintain muscles and a healthy metabolism, aerobic exercise is also important to warding off fat.  A study published in 2009 showed people who walked 30 minutes per day, 3-4 days per week, gained less weight over a course of 15 years than those who were not active.  Walking was studied because of its accessibility, however, any aerobic exercise such as running, swimming, or biking can be substituted. 

Problem #3: No Change in Appetite 

With a decrease in muscle mass and metabolism comes a decrease in the number of calories our bodies burn each day.  So if you are accustomed to eating 1800 calories per day and maintaining weight, you may start to notice a weight gain through the years without any alterations in diet or exercise.  This generally occurs because appetites remain unchanged, despite a decreased metabolism. 

Solution #3: Pay Attention

It is very important to take notice of the changes that occur while they are occurring.  Being aware of these changes as they take place is vital to making appropriate adjustments to diet and exercise before small changes become excess weight gain.  For instance, if you start to feel your pants get snug, cut back on a few calories or add some extra exercise right away before “a little snug” becomes “way too tight.”  Making small adjustments along the way is much more effective than reverting to an extreme diet once your pants will no longer buckle. 

Problem #4: Lifestyle Changes 

If we are lucky, growing older means having more time to do things that may have been missed earlier in life.  With children out of the house and a nice retirement fund, people are more likely to take leisurely vacations, or eat out of the house more often.  Usually this results in an increase in calorie intake and a decrease in physical activity, and consequentially, increased poundage. 

Solutions #4: Moderation 

After working so hard in the younger years, everyone deserves to reap the benefits; however, the key to staying thin and healthy is moderation.  Going out to eat every night, or even every-other night, will no doubt contribute to higher numbers on the scale. On the other hand, indulging in a nice meal out once per week can still provide enjoyment without having an effect on your waistline. 

In addition to moderation, continue with old habits of being physically active.  Keep in mind that you were probably much more active when you were young than you ever realized.  With running the kids around, working full-time, and maintaining a social life, you probably didn’t get much “downtime.”  Maintaining the same exercise regimen may not be enough when life becomes less demanding.  So it is important to compensate for the increased “downtime” by including adequate physical activity.  

Problem #5: Decreased Hormones 

Whether you are a man or a woman, your body’s hormone levels will decrease as you age.  For men, it is testosterone.  For women, it is estrogen.  After the age of 30, men’s testosterone levels decrease about 1% per year.  Women’s estrogen levels rapidly decrease during menopause.  Both these hormones play a role in preserving muscle mass and metabolism.  Therefore, low levels have been associated with weight gain.   

Solution #5: Talk to your Doctor 

Losing muscle can be prevented with weight training, gaining fat can be prevented with proper diet and exercise, but hormones will naturally decrease no matter your effort.  However, there are therapies available to replace depleted hormone stores, but they may not be right for everyone.  Hormone replacement therapy, or HRT, comes with both risks and benefits, so it is best to discuss this with your doctor to see if it is right for you. 

The Number 1 Solution: Prevention! 

Developing good habits of diet and exercise at a young age can help in the battle against age related weight gain.  Even if you are effortlessly thin during your 20s and 30s, changes will occur that can lead to frustrating weight gain.  So no matter your age or your size, it is never too early to start eating right and exercising regularly to stay thin and healthy until a ripe old age. 

References:   

Kohrt WM.  Menopause and weight gain: Does exercise attenuate or prevent weight gain during peri- and postmenopause?  Geriatrics. June 2009;64(8): 28-29.    

Simkin-Silverman LR, Wing RR, Boraz MA, Kuller LH.  Lifestyle intervention can prevent weight gain during menopause: Results form a 5-year randomized clinical trial.  Ann Behav Med. 2003;26(3): 212-220.    

Gordon-Larson P, Nelson M.  News Release, American Society for Nutrition.  Am J Clin Nutr. Jan 2009;89: 19-26.    

Mayo Foundation for Medical Education and Research (July 25, 2009).  Male menopause: Myth or reality?  MayoClinic.  Retrieved Aug 31, 2009.  http://www.mayoclinic.com/health/male-menopause/MC00058    

Waehner P.  Getting Older and Gaining Weight; Getting Old Sucks. December 15, 2004 About.com.  Retrieved Aug 31, 2009. http://exercise.about.com/cs/exseniors/a/agingandweight.htm    

Hughston Health Alert.  Why do we gain weight as we age? Huston.com. Retrieved Aug 31, 2009. http://www.hughston.com/hha/a_15_2_4.htm    

Lesperance E.  Age Related Weight Gain. September 30, 2008.  Thedietchannel.com. Retrieved Aug 31, 2009. http://www.thedietchannel.com/age_related_weight_gain