This can be observed in the elderly, or in yourself, when excess weight appears after 30, 40 or 50 years old. Is this an inevitable process? The kilograms that the person gains over the years are explained from the point of view of physiology and psychology. Nevertheless, many factors depend on us, so do not despair, it is better to start fighting fat deposits.
Causes of age-related weight changes
The processes that lead to weight gain, irrespective of physical activity and nutrition, are launched in the human body at 25 years old. Scientists have calculated that at 30, each subsequent decade brings to the person an additional 10% of the weight that is 5-8 extra kilograms. What is the reason for this process?
The human body begins to reduce muscle mass after 30 years old. At the average, a woman loses up to 1.5 kg of muscles every 10 years, and a man – up to 2 kg. Muscle tissue requires more energy to maintain tonus than fatty one. When its percentage decreases in the body, the daily energy consumption for the person also decreases.
In order not to gain weight, it is necessary to reduce the caloric content of the daily diet. Reduce your diet by 100 calories every 10 years. For example, by reducing the calorie content of the daily menu by 300 calories, you will be able to avoid excess weight after 50.
Other reasons for age-related extra pounds
- The body temperature decreases with age, so the body expends a lot of energy to maintain it.
- Many women gain weight after pregnancy because of hormonal changes. This weight can remain forever.
- Age makes a person more sedate and less fussy. The simplest and natural movements that we perform every day become calmer and require less energy.
- Reduction in physical activity is a common cause of excess weight after 40. Aged people are no longer in a hurry to the cinema or to an exhibition after a hard day, preferring to relax at home. Hiking, cycling and other outdoor activities remain in the past.
- Psychological problems that appear during age crises and simply with age make people to suppress them by means of fatty and high-calorie food.
How to cope with age-related fat deposits?
- Reduce the percentage of fat in the diet. Refuse from mayonnaise, vegetable oils, and fatty meat.
- Use sugar and meals that contain it in minimum quantities.
- Eat small servings every 2-3 hours.
- Eat in a relaxed environment, do not read or watch TV when consuming food.
- Take exercises. Loads of medium intensity: walking, running, and cycling are suitable. Do sport daily for half an hour or every other day for 30-40 minutes, but no more.
- Water procedures and massage will be useful for muscle tonus.