Managing Aging Weight Gain

Many people gain weight as they age. However, depending on when and how we take care of this difficulty, we can maintain young and healthy bodies. As we get older, weight control must be supported by diet and workouts. Experts emphasize that the weight control for middle-aged weight gain should begin from the 30s to 40s at the latest.

■Reduce carbs and increase protein

Once we get older, our metabolism slows down, and our basal metabolic rate decreases. So it is easy to accumulate fat even if we consume the same amount of calories. Therefore, consuming protein-rich foods is more beneficial than foods high in refined carbohydrates and fat, such as wheat flour-based food, rice cake, and bread.

Gyu-hee Chae, CEO of 365mc Nowon Branch, stated, "The amount of protein intake is 0.8 to 1.2 g per 1 kg of body weight. For example, an adult weighing 50 kg is advised to eat about 40-50 g of protein per day, divided into 2-3 servings.". "It is desirable to focus on protein-rich foods such as white fish, low-fat meat, eggs, tofu, and legumes," he accentuated. Since fruits comprise a lot of sugar, it is sufficient to eat them within 1-2 servings a day.

■Regular muscle-Strengthening exercise + aerobic exercise

A decrease in muscle strength caused by aging reduces basal metabolic rate, which affects fat accumulation. Therefore, resistance training and strength training are suggested to counteract muscle loss.

Resistance exercise that generates a resistance load on the muscles includes weight training and activities with elastic bands. As a strength workout, thigh exercise is effective. Lunges and squats can efficiently increase muscle strength by stimulating the quadriceps (the muscle just above the knee) that occupies 2/3 of the lower body.

But you should not overwork. CEO Chae Gyu-hee suggested, "If you are starting to exercise for the first time or if you are burdened with even bare-body exercise due to arthritis, it is more suitable to use a weight-distributing tool such as a gym ball or chair.". In addition, all strength exercises should be started after sufficiently relaxing the muscles with pre-stretching to avoid injury.

It is even more agreeable if you combine strength training and aerobic exercise. Aerobic exercise is not only powerful in weight loss but also promotes strengthening heart function.