Do you also feel like you've gained a little weight since you turned 40? Surprisingly, you're eating the same food and exercising the same way you used to. But why is this weight gain happening? This is a problem that many people have. It's really not your fault. It's something to do with the way our bodies change with age. Let's talk about this simply and clearly today.
Why do calorie needs decrease as we age?
The reason for this is very simple. When we are young, that is, in our twenties and thirties, the amount of muscles in our bodies is relatively high. These muscles are like little engines that are always working. Even when we are just sitting there doing nothing, these muscles burn calories in our bodies, that is, they use energy.
But as we age, usually after the age of 30, this muscle mass naturally begins to decrease. In place of that decrease, fat accumulates and increases in amount. Herein lies the problem. Fat tissue does not burn calories as fast as muscle tissue.
So what happens? The rate at which our bodies burn calories, or in medical terms, our metabolic rate , slows down a bit as we age. This means that if you eat the same amount of food as when you were younger, you will still burn more calories than your body needs. These extra calories are stored as fat, which causes weight gain.
Think about it this way. At 30, you ate three plates of rice a day and worked all day, but your body didn't feel anything. But now, when you're about 45, eating the same amount of food makes you feel heavy and bloated. The reason is that your body's 'calorie-burning engine' is now working a little harder than before.
So what is the solution to this?
Okay, so there are two things you can do with this. These are very simple, anyone can understand.
1. Reducing the calorie content of the food you eat.
2. Increasing the amount or intensity of exercise.
To make this more clear, let's look at this example. This will help you understand this concept much more easily.
| Status | Description |
|---|---|
| Example (a woman) | A woman who is 5 feet 4 inches tall, weighs 59 kilos, and does one hour of light exercise (e.g. walking) daily. |
| Daily requirement at age 40 | About 1,980 calories. |
| Daily requirement at age 50 | About 1,880 calories. (To maintain the same weight and exercise level) |
| Solution | If she is still consuming 1,980 calories at age 50, she should increase her daily exercise to a more vigorous level (e.g., brisk walking or jogging) to prevent weight gain. Or she should reduce her food intake by about 100 calories. |
But it's important to remember that these numbers are just rough estimates. These values can vary depending on things like your metabolism, genetic make-up, and your daily activity level. So it's always best to talk to your family doctor to find out what works best for you. He or she can give you the best advice based on your health condition.
Not only calories, but nutrition is also very important!
It's good to think about calories to control your weight. But as we age, we need to think about something more. That's nutrition. Cutting calories and not eating nutritious foods can lead to a host of diseases.
As we age, especially in our 70s and 80s, the problem is often not weight gain, but rather weight loss and becoming underweight.
As we age, our appetite usually decreases. So, we need to think twice about whether the small amount of food we eat at such times is providing all the nutrients our body needs, i.e. protein, vitamins, and minerals. Therefore, choosing nutrient-dense foods that are low in calories but high in nutrition is very important.
For example, a sugary drink gives you empty calories, but no nutrition. Instead, if you eat a banana for the same amount of calories, you get a lot of nutrients, like potassium, vitamins, and fiber. See the difference?
Therefore, as we age, it's very important to think about weight, "Is the food I'm eating good for my body?"
Take-Home Message
- After the age of 30, our body gradually loses muscle mass and accumulates more fat, which slows down the rate at which we burn calories.
- If you continue to eat the same amount you used to, you are likely to gain weight as you age.
- There are two solutions to this: reduce calorie intake or increase the intensity of your exercise.
- It is important to pay attention not only to calories, but also to the nutritional quality of the foods you eat. This helps to prevent nutritional deficiencies, especially as you age.
- The most appropriate and safest way is to seek advice from your doctor about a diet and exercise regimen that is appropriate for your weight, health condition, and age.
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