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As they age, both men and women tend to put on weight. But why do we tend to accumulate adipose tissue as we get older? There are multiple reasons explaining this; however, this is not an irreversible phenomenon. There are ways to avoid gaining weight if we’re aware of it and manage to act in time.
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Why do we gain weight as we age?
Several factors contribute to the appearance of belly fat:
The link between menopause, andropause and weight gain
In both men and women, hormonal changes can lead to weight gain, but this is not systematic.
For women, the sudden drop in estrogen and progesterone secretion at menopause encourages fat storage and water retention. The drop in estrogen, acting in a particular way, leads to a new distribution of fat. These fats tend to accumulate in the belly area, as is the case for men.
For men, around the age of 50, during andropause, the drop in testosterone promotes the loss of muscle mass. The belly starts to become overweight. It may also be prone to gynoid weight gain (in the hips, buttocks and thighs), as estrogen levels rise.
How losing muscle slows down your metabolism?
After the age of 50, there is a gradual decline in muscle mass, in favor of fat mass. It is estimated that between the ages of 50 and 80, we lose around 30% of our muscle mass. This is due to the infiltration of adipose cells (adipocytes) into muscle tissue, and the reduced activity of cells responsible for muscle regeneration.
Reduced muscle mass leads to a drop in basal metabolic rate (the energy expenditure required by the body to function properly). The more muscle mass we have, the higher our basal metabolic rate, and the more calories our body burns at rest. Consequently, when muscle mass decreases, we burn fewer calories.
If you don’t change your eating and exercise habits, the calories you don’t burn will be stored as fat, leading to weight gain. Find out more about your daily calorie requirements.
What are the reasons why we gain weight as we age?
Other causes of age-related weight gain
A sedentary lifestyle
As we age, we tend to move less. Yet a sedentary lifestyle is bad for your health. Physical activity for 30 minutes a day keeps you fit and trim. It also helps maintain muscle mass.
If you consume more calories than your body burns, the unspent calories will turn into unwanted pounds.
Lack of sleep
Lack of sleep can also be responsible for weight gain. When you don’t get enough sleep, your body secretes ghrelin (a hormone that stimulates appetite). Conversely, the body produces less leptin (satiety hormone). As we age, some people sleep poorly or less well. Short nights can therefore contribute to weight gain.
The side effects of certain types of medication
Weight gain can be one of the side effects of certain drugs, such as antidepressants, insulin, beta-blockers, corticoids..
If this is the case, contact your doctor as soon as possible to report your weight gain, and never stop taking your medication. If possible, your doctor may modify your treatment: reduce the dose, change medication, etc
Find out more about : Weight gain and medications.
Lipid turnover
According to the results of a recent study in 2019, lipid renewal in adipose tissue slows markedly with age.
In the body, lipids or fats are stored in cells called adipocytes. These fat cells, 95% of which are made up of triglycerides, are responsible for the formation, storage and elimination of lipids into the bloodstream, according to the body’s energy requirements. In this way, lipids are regularly renewed.
When too much lipid is absorbed (i.e., more than the body’s daily requirement), or ifphysical activity is insufficient, fat cells store the excess in the body, leading to weight gain.
Thus, as we age, for the same number of calories ingested daily, women and men increase their weight by 20%, independently of other factors such as hormonal changes and a sedentary lifestyle. However, other studies have shown that physical exerciseincreases lipid renewal and thus combats weight gain.
The answer to age-related weight gain: Prevention and solution
Here’s a few tips on how to avoid gaining weight as you get older!
Maintaining a healthy weight as we age is entirely possible if we get to know ourselves andadopt a healthy lifestyle – one that respects our basic metabolism (energy expenditure) and maintains our hormonal balance.
To avoid putting on weight as we age, it’s important to :
Tip 1: Move more
a sedentary lifestyle melts muscles. Take at least 30 minutes of physical exercise a day, i.e. at least 5,000 steps a day. Take the stairs whenever you can. You can also take up a sporting activity: hiking, cycling, swimming, yoga, jogging, tennis..
Tip 2: Eat well
Modify your eating habits to move towards a healthy diet. The basic rules here are to give priority to foods with a low glycemic index and to consume sufficient protein to maintain your lean body mass (our muscles).
Tip 3: Adopt a healthy lifestyle
Getting a good night’s sleep, drinking 1.5 liters of water a day, eating at regular times, practicing relaxation, getting plenty of oxygen… all contribute to maintaining a healthy weight.
Tip 4: Get a checkup
From the age of 50, it’s advisable to have a health check-up to detect any pathologies in good time. A blood and urine check-up (thyroid, glycemia, cholesterol, triglycerides…) will be suggested if you have unexplained weight gain.
