As we grow older, juggling family and work commitments often leaves us with less time to stay active and maintain a healthy diet. With shifting priorities, lifestyle changes, and a slower metabolism, weight fluctuations can become more common.
Accredited Dietitian Ms. Soh Wan Keem explains the factors behind age-related weight changes and offers expert tips on sustaining a healthy diet as we age.
Why Is It Harder to Maintain Our Weight as We Age?
Ask a Dietitian: How to Manage Age-Related Weight Gain
By your 30s, you might find that you’re not as limber as you used to be, and that’s completely normal.
“As we age, we tend to lose muscle mass and accumulate more fat. This slows down our metabolic rate, which makes it more challenging to lose weight,” says Ms Soh.
Older adults also tend to experience higher levels of inactivity, as lifestyles get busier and more health problems arise.
“Ageing may also lead to changes in one’s appetite, such as eating too much or eating too little,” shares Ms Soh. These fluctuations in appetite can also make it difficult for you to maintain your weight.
While some changes in weight should be expected, drastic weight change can be indicative of underlying health problems. Ms Soh says, “Some of the health conditions older adults may experience include:
- Allergies
- Back and neck pain
- Gastro-intestinal issues
- Chronic obstructive pulmonary disease
- Depression
- Chronic issues such as diabetes and gout
- Osteoarthritis and osteoporosis
- Poor oral health (such as tooth decay, gum disease)
How Do I Set a Realistic Weight Goal to Stay Healthy as I Age?
While fad diets might try to convince us otherwise, losing or gaining weight sustainably takes time.
“A realistic weight goal should not be more than 0.5 to 1kg per week, and not more than 10% of the body weight over a period of 6 months,” advises Ms Soh.
Healthy living doesn’t have to involve making drastic changes to our lifestyle.
“A healthy diet plan brings a sustainable change towards health”, emphasises Ms Soh.
Focus on building small, sustainable habits that you can stick to for years. The ultimate goal is to enhance your overall health, helping you maintain a healthy weight, regulate blood pressure, and enjoy more energy in your daily life.
Lifestyle Changes and Habits that Can Help Older Adults Maintain Weight
Ask a Dietitian: How to Manage Age-Related Weight Gain
Living healthier might require some effort at the start. Here are some tips we’ve gleaned from Ms Soh to keep it simple.
Be mindful of your diet.
Tip #1: Eat the rainbow. In order to get all the nutrients we need, variety is key!
“Older adults tend to have a deficiency in calcium, Vitamin D and iron,” points out Ms Soh.
“Eating a range of food ensures that we can get all the essential vitamins and nutrients to keep our body healthy.
“Make sure to consume a wide variety from the major food groups, such as complex carbohydrates, lean protein, and colourful fruits & vegetables in appropriate portions.”
Tip #2: Drink more water. We’re often more dehydrated than we realize. In Southeast Asia, many of us either work in dry, air-conditioned offices or spend long hours under the relentless tropical sun. These dehydrating conditions make it even more crucial to stay hydrated throughout the day.
Tip #3: In general, “Eating healthy should be integrated into your daily life.” It may be challenging to choose the healthier option at the start. Rather than try to change your diet drastically at one-shot, go slow and incorporate small practical changes instead.
Ensure healthy changes are sustainable by going small.
With her years of experience, Ms Soh knows the difficulties her clients faces when they first try to eat healthily. These are the three tips she often shares, to help them along the way:
Tip #1: Exercise portion control. Wait for about 20 minutes before going for seconds, because it takes a while for your stomach to signal your brain that it’s full.
Tip #2: Minimise emotional eating. Have regular meals and remove temptations so you won’t cave too easily to cravings when you’re stressed or bored.
Tip #3: Cut down on sugar and salt intake. Limit your consumption of sauces and gravy, and exchange the ice cream for plain yoghurt or fruits instead.
Over time, tiny changes can yield notable improvements for your overall health. So don’t feel daunted!
While these tips offer general guidance, diet is ultimately a highly personal matter. If you have specific concerns, don’t hesitate to consult a registered dietitian through the DA app. They can help you identify the diets that best align with your unique health goals.
Ask a Dietitian: How to Manage Age-Related Weight Gain
This article was first published on Doctor Anywhere and republished on theAsianparent with permission.
