Fit-to-Fat-to-Fit: Being Fit, Gaining Confidence!

If you are gaining weight as you grow old, you are not alone. In today's day and age, weight gain has become a huge problem throughout the world. Due to our sedentary lifestyle and high calories food, most people are finding themselves gaining weight as they age.

Weight gain can be a very slow process, but eventually, it all adds up! People in their 30s especially complain that their weight is a lot more than what it used to be when they were younger. Obesity in India is a rapidly increasing problem approaching up to 40% of the population and still rising.

Weight gain and obesity not only affect your physical health but also your confidence due to the social stigma associated with it. The lack of confidence induced by weight gain can even lead you to lose opportunities.

What changes leads to weight gain with age? 

As we age, our body starts to have drastic changes that are both internal and external in nature. Our body is made up of various components like fats, lean tissue (muscles and organs), bones, water, etc. All these are essential components in our body that are present at fixed proportions according to our age and requirement.

But as you turn 30, your body composition starts to change, and you lose the lean body tissue and muscles. But your body fat composition may steadily go up. The greatest loss of lean body mass in males occurs between ages 41 and 60 and in females after the age of 60. [2] There is a high increase in visceral body fat and a lowering of dermal fats. Older people can have almost one-third more fat compared to when they were younger.

Why is it harder to maintain weight as you age?

Your metabolism is slower: 

As you grow older, your Basal Metabolic Rate (BMR) decreases as you require less energy to carry out bodily functions. This leads to the consumption of less energy, and the extra energy is stored in the form of fat cells. Due to his extra storage of energy, fat loss becomes more difficult.

You are more stressed and sedentary:

 You start to achieve more as you progress in life, but progress can accompany a lot of stress and long work hours. Increased levels of stress for chronic periods release high levels of cortisol (the stress hormone), and it can turn your overeating into a habit. A high level of cortisol can increase your blood insulin levels which can lead to lowering blood sugar levels. This leads to your body craving more sugary and fatty food.

You lose muscles as you age:

Muscles are a high energy-consuming tissue. The more muscles you have in your body, the more will be your energy consumption. But as you age, your body starts to lose muscles. So having fewer muscles, it is more difficult for your body to utilize all the energy that you consume through your food.

You are undergoing normal hormonal changes:

Women can experience weight gain during menopause as there is a decrease in oestrogen level which can lead to an increase in weight. For men, similar changes can occur as they hit their 40s as there is a drop in testosterone level. Testosterone is responsible for regulating fat distribution, muscle strength, and muscle mass. Less amount of testosterone can make it harder to burn calories.

Not all weight loss is equal!

Only losing weight is not enough. We need to lose the right kind of weight i.e., fats. Weight loss may refer to as loss of overall body weight which may include muscle, fat, and water from the body. But when we talk about losing weight such that only the unhealthy fats from our body are lost, it is called fat loss. The goal of any weight loss journey should be fat loss i.e., burning of actual body fat.

Fat loss is also more specific than weight loss in the quality of food that's consumed during the process. You need to be very specific about the micronutrient intake i.e., protein, carbohydrate, and fat that you consume while eating.

How to manage body fat without exercise?

Manage stress:

Managing your stress by maintaining a healthy work-life balance and regular meditation can go a long way to aid your health. Less stress will mean less level of cortisol and help you reduce overeating.

Stay hydrated:

Mild dehydration can cause symptoms that are similar to hunger. Your stomach might be asking for water instead of food. So, stay hydrated, and don't just go for a quick snack every time you feel a little hungry. Also, proper hydration is vital for maintaining optimal metabolism.

Eat wisely:

Eating high-calorie fast food is very appealing, but if you are not able to utilize the calories that you consume it may start accumulating as fat. Having a balanced diet with the right amount of carbohydrates, protein, fats, and fiber can go a long way in maintaining a healthy weight and life.

Don't overeat:

Excess of anything is wrong, even healthy food. Chronic overeating can cause an increase in the size of your stomach and which leads to more overeating. So, eat appropriate quantities of food and always refrain from overeating. 

Use supplements:

Supplements give a boost to your metabolism and help it burn more energy. It is a great way to reduce excess fats from the body. 

Increased body weight can affect you physically, mentally, and socially. It is very important to maintain it from a young age. And if you think you are becoming overweight you can make these simple life changes to help you maintain and maybe even reduce your body weight without exercising.