Today, there is an enormous number of people who struggle with weight problems every day. In the US, about 40% percent of the adult population is considered overweight, which means this is an issue that continues to affect two out of every five adults. And obesity is far from being a simple inconvenience or aesthetic problem; the health issues that it brings are not to be taken lightly. From sleep apnea through diabetes to high blood pressure, there are many risks that only keep becoming more serious as one is approaching mature age, and that are harder to fight due to the changes that happen to the body. Thus, it is important to be in the know for the sake of your health and a long and happy life.

When does it begin?

The age when it starts getting increasingly difficult to get rid of excess pounds is earlier than you’d expect. In fact, from the age of 30, your muscle mass starts to naturally decline, resulting in reduced strength, and more effort is necessary to burn the same amount of calories as before. As energy expenditure decreases and metabolism slows down, muscles start to get replaced by fat and this process speeds up as you step into your 40s and so on. What you will notice is that you can’t eat the same amount of food without gaining weight and that you need to work out harder if you want to maintain your fitness. And this applies to both men and women.

Hormonal changes

Besides muscle loss, hormonal changes are a major culprit in age-related weight gain. As for men, given that testosterone naturally helps them have a good figure by speeding up their metabolism and clinging onto fat, preventing it from accumulating, its decrease will inevitably have an effect on their physique. Even so, men’s metabolism still stays considerably faster than women’s. For women, these changes are even more prominent with menopause. While both estrogen and progesterone start to decrease from the age of 35, progesterone decreases at a faster rate, leading to the accumulation of fat especially around the waist. Since there’s nothing you can do about these hormonal changes, you’ll have to compensate for their effect on your figure on different fronts, such as your diet and your workout routine.

Dietary adjustments

What these changes mean is that you have to adjust your lifestyle and eating habits to better fit your needs. Since it is muscle that you are lacking, you have to make up for that. Muscles are made up of protein, so you should create a protein-rich diet – nuts, oats, chicken breast, dairy and fish are only some of the foods you should have regularly. If necessary, you might also want to take some supplements that provide you with enough protein. What you should, on the other hand, avoid is carbohydrates. Keep these two things in mind when planning your meals.

Keeping a healthy routine

Keeping your weight and fitness as they used to be when you’re stepping into mature age is a whole new challenge that requires a different approach. While focusing on cardiovascular health is important, to keep your weight down, you should also focus on building muscle. For that, you should engage in resistance training such as weightlifting. You don’t necessarily have to go to the gym and lift weights, you can also make use of your own body weight by planking and squatting, for example. Besides working out, you should also pay attention to your lifestyle. The stress hormone cortisol is also linked to weight gain, so try to reduce exposure to stress as much as you realistically can, and if you struggle with sleep, be careful not to let it affect your eating habits, as lack of sleep can increase your appetite.

When all else fails

However, even if your efforts don’t seem to yield the results you’re looking for, remember that in the 21st century, there is a myriad of different procedures that are completely viable options. There are different kinds of weight loss surgeries recommended in case the patient is struggling with obesity – far from only aesthetic reasons, a very high BMI (body mass index) can result in life-threatening conditions. So if it seems that you cannot control your weight by conventional means, enquiring about the cost of gastric sleeve surgery might prove to be a good solution. It involves the permanent reduction of the stomach capacity without the implantation of any foreign material, resulting in the patient eating less while still feeling full. After undergoing this procedure, you especially have to watch your diet, which adds to the long-term benefits.

 

The weight loss battle is a tedious process that time only makes harder for us. On the other hand, being armed with knowledge about what happens to your body and how you can adjust your habits to it will make it much easier. So don’t be discouraged; where there’s a will, there’s a way