Why does weight gain with age?
At every stage of life, everything is a matter of balance! When we consume more calories than our body needs, we gain weight. The older we get, the fewer our needs. If the diet remains the same, the calories previously burned by the body are stored as fat.
avoid harsh diets
The equation is simple: You lose as much muscle mass as you lose fat mass during a diet. For every kilogram lost, the basal metabolism will decrease. We know subjecting your body to aggressive eating can backfire. At the end of the diet, the calories provided will return to normal…but not the basic metabolism. Excess calories are stored as fat.
keep a good habit
Fruits and Vegetables: At least 5 per day. With their low calorie content and variety, they invite themselves to all meals. Additionally, fiber promotes satiety by reducing the rate of ghrelin, an appetite-stimulating hormone, by up to 25%.
Starchy foods (bread, pasta, rice, potatoes, beans): Take with each meal, according to appetite. Total carbohydrate intake is considered to account for 50% of energy intake1.
Meat, fish, eggs and alternatives: 1 to 2 times per day. Prefer grilled or broiled meat, papillae fish, or steamed.
focus on protein
Nutritionists recommend prioritizing animal proteins (meat, fish, and eggs), which should make up at least 60 percent of your total protein intake. What are the benefits of these proteins? Their amino acid composition is slightly more balanced than that of vegetable protein 2. Protein maintains muscle mass and strength and provides essential amino acids.
prefer whole grains
How to maintain a healthy weight or lose weight when you’re always hungry? One solution is to choose foods with the same calorie content…but this will keep you feeling full for longer. This is the case with whole grains: brown rice, quinoa, whole-grain pasta, barley, high-fiber and low-sugar cereals, millet, whole-wheat couscous, bulgur, etc. These foods contain carbohydrates, fiber and water as well as plenty of essential vitamins and minerals.
restrict certain foods
fats, but without removing them. Prefer vegetable fats (canola oil, olive oil, walnut oil, etc.), which provide essential nutrients for the proper functioning of the body;
Products containing hidden fats: pastries, pastries, prepared foods, sweet or savory biscuits, deli foods, salted peanuts, overly rich sauces and fried products;
drinking. Very high in calories, alcohol has relative nutritional value!
see a doctor regularly
Consult before changing your eating habits! Your doctor is best equipped to track changes in your weight and advise you. It can also detect diseases that promote weight gain.
move every day
Why do we gain weight as we age? due to decreased muscle mass. From there, we learned how important physical activity is to maintaining a healthy weight. No secret: you have to move!
sleep is golden
A good night’s sleep can help limit weight gain. Several recent studies confirm this. One concluded that short sleepers who stretched their sleep time until 7 or 8 am would reap all the benefits. According to the study’s lead author, Jean-Philippe Chaput, “just by changing sleep habits, the difference was a 2.4kg reduction in fat mass over 6 years”.
drink green tea
Green tea is a well known fat burner. its advantages? Its caffeine and catechin content increase blood levels of norepinephrine. However, this molecule has the effect of increasing energy expenditure and breaking down fat.
Adopt a “Baby Attitude”
Listening to yourself before you sit down to eat is one of the keys to not gaining weight. Eating is a purely physiological need, but as we age, the pleasure of eating, overeating, scheduling, stress can take over the right time to eat and the desired amount of food your body needs. I eat because it’s time, not because I’m really hungry.
To manage your weight, you have to relearn how to listen to your body’s signals. Experience hunger and satiety. Only our body really knows how much food it needs.
