Normal aging causes numerous physical changes, including a tendency to put on weight. Both men and women may notice an increase in body fat, although hormonal changes from aging cause a greater increase in body-fat ratio for women than for men. Fat deposits after middle age frequently accumulate in the abdomen, creating a greater risk for developing certain health disorders.
Weight Gain
Maintaining an optimal weight becomes harder as you get older. This occurs because muscle mass naturally decreases, affecting your ability to burn calories effectively. Muscle fiber burns more calories than fat tissue, reducing the amount of calories you require to maintain a healthy weight. Sedentary women over the age of 50 require approximately 1,600 calories per day to maintain a healthy weight, while sedentary men over the age of 50 need about 2,000 calories each day, according to HelpGuide.org.
Abdominal Fat
Menopause often plays an important role in altering the way women store fat, shifting the main storage areas from hips and thighs to the abdomen. Men who have always stored fat around their middles may notice an increase in this area. Abdominal fat consists of subcutaneous fat and visceral fat. Visceral fat refers to fat accumulation between your organs. This type of fat may increase your risk of serious health disorders, such as type 2 diabetes, high blood pressure, heart disease and stroke.
Prevention
Weight loss becomes harder as you get older, but it is still possible to lose weight by restricting your calorie intake and increasing your level of activity. Consume nutrient-dense foods that limit your intake of fats, sugars and sodium. Include fruits, vegetables, whole grains, low-fat dairy products and lean sources of protein. Harvard University recommends exercising between 30 and 60 minutes every day, participating in activities at a moderate level of intensity. Lifting weight twice each week for about an hour at a time may also help prevent weight gain in later life.
Precautions
Get a physical exam before you begin a new exercise program, especially if you are out of shape. Don't attempt to lose a large amount of weight or make extreme changes to your eating habits without your doctor's approval. Slow and gradual weight loss tends to offer the greatest possibility of long-term success.
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