Fitness & Weight Loss

Weighing In

Stop weight gain as you get older
By Kyle D. Holloman, H.L.C. 1, C.E.S., C.H.E.K., golf biomechanic, Concourse Athletic Club

You may be wondering why all of a sudden, after years of living a healthy lifestyle and looking trim, you have put on a few pounds that you just can’t shake off. You are not alone—we all gain weight as we age because our metabolism slows down due to the loss of muscle tissue. After the age of 40, you lose 2 percent of your muscle mass per year, and after age 50, you lose 5 percent per year.

The loss of muscle mass means that your metabolism slows down and fat increases to replace the lost muscle, which affects your body’s ability to thermo-regulate its core temperature. To fight against this natural process, it is important to maintain as much muscle tissue as possible to keep your weight level. Here are a few tips to help you lose those last 10 pounds:

 

 

  1. Keep an eye on how your body reacts to the food you eat. Certain foods can have an adverse reaction in your body, causing inflammation in the abdomen, making it near impossible to lose the weight you desire. Try eliminating foods that make you feel heavy and tired, as they probably don’t work for you. In addition, eat as many fresh foods as possible.
  2. To retain muscle mass, eat at least half of your body weight in ounces of protein per day. So, if you weigh 150 pounds, you should be eating 75 ounces of protein per day. If you are looking to gain muscle mass, eat .75 to 1 ounce of protein per pound of body weight.
  3. In order to achieve the best results possible, you need to be consistent with both your training and dietary intake. It takes 3 weeks to develop a habit—those initial 3 weeks are the hardest to manage. However, consistent behavior will bring results.