It is difficult to lose weight as we age. This is a true story, not a fiction. While when we were children or teenagers, losing weight was easy, when we started to get older, we exercised the same and controlled our diet more, but why didn’t our weight decrease like when we were younger? Today, we will find the answer together.
The cause of difficulty losing weight as you get older
First of all, I will answer the reason why it is difficult to lose weight as we age. What are the causes?Metabolism slows down. As we age, estrogen levels decrease, causing our metabolism to slow down.
Less muscle mass. The more fat we have, the more muscle mass we lose. Or people who are entering menopause, this is another problem.
Not moving, sitting at the desk, working at the desk, a lot of work, no time to move the body, no time to exercise, making it harder to lose weight.
Not getting enough rest, not sleeping at the right time, and having a poor sleep system can make you feel tired, exhausted, and exhausted, which can make you lazy to exercise because of mood swings.
Insulin resistance, the body uses less insulin, causing the body to not fully utilize energy from food, making us hungry often, wanting to eat something sweet all the time, until it stores as fat.
Eat according to your age
Now that we know the factors that make it difficult to lose weight, the next thing to do is to change your behavior, starting with eating behavior, because as we age, the functioning of our organs can deteriorate. We may need fewer nutrients than we need in large amounts, ufabet http://ufabet999.app or some may need more to replace the deteriorated ones.
Adulthood
In adulthood, middle age, 40+ is the age when activities start to decrease, still have to work and face stress, and for women, it is the age when bone mass starts to be lost, while some are entering menopause. Important foods for people in this age group should be chosen as foods that contain
- High fiber foods such as vegetables and fruits, unrefined rice/flour such as brown rice, whole wheat bread, and grains.
- Eat foods that provide a moderate amount of protein, such as meat, milk, eggs, and various nuts. Simply calculate that we need 1 gram of protein per 1 kilogram of body weight.
- Cereals, sesame , because they are foods rich in calcium, help increase bone mass, while soybeans can be called grains that nourish women very well. Eating like this also helps with menopausal symptoms such as hot flashes. Not only that, it also helps take care of the heart and blood vessels.
In addition to changing eating habits, in this adult age, another important thing is to control weight to be in a range that is appropriate for the height of the child.
Elderly
At this age, the body will deteriorate. Therefore, you should eat food that is easy to digest and has high nutritional value.
Choose high-quality protein from eggs , fish and low-fat meats.
Strengthen your bones with milk and dairy products, small fish, black sesame, firm tofu, and dark green leafy vegetables.