Healthy Weight for Healthy Aging

Our bodies change with age. As we grow older, our body composition changes. We lose muscle mass — a process that starts in our 30s and accelerates in our 60s and beyond — and gain fat. This is true even when our weight remains constant. Also, less fat accumulates under the skin while more is distributed within the middle of the body. This abdominal fat is associated with inflammation and insulin resistance and a higher risk of cardiovascular disease, diabetes, and stroke, among other medical conditions. Your lifestyle choices affect how quickly the aging process takes place. To learn more, go to https://qualitylifeforum.weebly.com/2022-sept-your-decision-power-for-food-choices-and-eating-behavior.html

As the obesity is on the raise globally, there are many weight loss diets and products in the market place, including scams. For any weight loss promotions, if it sounds too good to be true, it probably is. Let’s focus on the basics of meals and activities. The fact is very simple: People want to lose weight should find a way to reduce their energy intake (eat less) and/or increase their energy expenditure (burn more than intake). Nothing fancies, no short cut, no magic, really. 

Meals and Beverages

A. Ensuring food quality is essential. Eat a healthy diet that includes fruits and vegetables, whole grains, sufficient protein and healthy fats. To learn more, go to  https://qualitylifeforum.weebly.com/2018-aug-nourish-your-body-for-healthy-living.html
B. Eat balanced diet and mind portion control for each meal

• Tip 1: The general portion rule is ¼ plate carbohydrates, ¼ protein/fat, ½ plate       vegetables/fruit; stop eating at 80% full.
• Tip 2: drink a glass of water before you eat. Drink plenty water between meals. Water is the best beverage for hydration and help weight loss.
  
• Tip 3: Eat vegetables first. Eating vegetables causes satiation. Foods that promote satiation (full sensation) are generally very bulky, have a high water and fiber content, and carry strong sensory attributes. It is important to realize that the satiating properties of a food are not just determined by its nutrient (and water) content. Texture is also very important. For example, there is evidence that eating an apple is more satiating than drinking apple juice, even if that apple juice was prepared in a blender using the entire apple.
• Tip 4: Eat slowly and chew more; try to chew 20 times before swallow and work through your meal for at least 30 minutes. It will take 20 minutes for the fullness sensation to be transmitted to the brain; you could ate too much already if eat too fast.
• Tip 5: Reduce portion size – try to cut down the meal portion and you will see your body doesn’t need much food to function. The excess calories just padding on your waistline. You can add snacks between meals.
• Tip 6: Psycho-social factors affect eating behavior. Be aware of anxiety, mood, social events, etc. and keep self-control.

C. Limit sugary drinks, including fruit juices; it has been observed that consuming energy-containing beverages, which are ingested very quickly, does not make people eat less of other foods thereafter, perhaps because calories that are ingested quickly are not properly sensed. Green tea (unsweetened leaf tea) provides many health benefits and it is highly recommended. Limit alcohol use.

D. Don’t diet (i.e., low carb or low fat). Don’t overeat. Keep a balanced diet and consistency. Indulge occasionally is OK, the rule of thumb is - a diet should be 85-90 percent nutritionally dense foods and leave the 10-15 percent for foods that you enjoy.

E. Intermittent fasting is a good option to consider. A time restrict feeding schedule (i.e., 16/8) or with personalized modifications) provides many health benefits. To learn more, go to  https://qualitylifeforum.weebly.com/2017-july-intermittent-fasting.html and https://qualitylifeforum.weebly.com/2020-sept-time-restricted-feeding-is-a-healthy-lifestyle-choice.html

 Activities

The WHO guidelines are as following for different age groups. Following the guideline would be the minimal effort for weight maintenance. You may adjust your activity level for weight loss.

 Adults aged 18–64 years

• Should do at least 150 minutes of moderate-intensity physical activity throughout the week, or do at least 75 minutes of vigorous-intensity physical activity throughout the week, or an equivalent combination of moderate- and vigorous-intensity activity.
• For additional health benefits, adults should increase their moderate-intensity physical activity to 300 minutes per week, or equivalent.
• Muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week.

Adults aged 65 years and above

• Should do at least 150 minutes of moderate-intensity physical activity throughout the week, or at least 75 minutes of vigorous-intensity physical activity throughout the week, or an equivalent combination of moderate- and vigorous-intensity activity.
• For additional health benefits, they should increase moderate intensity physical activity to 300 minutes per week, or equivalent.
• Those with poor mobility should perform physical activity to enhance balance and prevent falls, 3 or more days per week.
• Muscle-strengthening activities should be done involving major muscle groups, 2 or more days a week.

  Tip 1.     Make a plan and commit to your goals – start with 30 min a day is an easy target. To learn more, go to Keep Life in Motion  

  Tip 2.     Plan fun activities outdoor; walk the dog, ride the bike, dip into the pool. Enjoy the nature and get some sun (and Vitamin D).

  Tip 3.     Break down your workout into shorter time intervals with more frequently and variety, i.e., break a one-hour workout into three 20 minutes for walking, yoga, strength training or two 30 minutes for aerobics and interval training. Each session will boost your metabolism. It will also prevent exhaustion with breaks in between sessions.

Tip 4.     Maintaining fitness and muscle mass is more important than losing weight. Build in strength training twice a week.

Tip 5.     Consistency is the key; stick with your daily fitness routine. 

Tracking and Re-evaluation

Tracking is an effective tool to check input and activity balance, in order to maintain adequate nutrition and burn more energy toward your personal fitness goals. It is a good habit to keep a journal tracking your intake, activities, time for sleep and weight. No need for obsessive calorie count. Don’t expect overnight result for weight loss. How good you feel is the most important indicator for your health. Use the QLFscore (link) for reference. Life should be simple and enjoyable.

Your Healthy Weight Goals

It is also important to be aware that your healthy weight goal should be realistic for healthy aging.  Numerous studies suggest that carrying some extra weight can sometimes be protective in later life. Older adults with the lowest risk of earlier deaths had BMIs of 27 to 27.9. According to World Health Organization standards, this falls in the "overweight" range (25 to 29.9) and above the "healthy weight" BMI range (18.5 to 24.9). Also, many older adults whom the study found to be at highest mortality risk — those with BMIs under 22 — would be classified as having "healthy weight" by the WHO. The study's conclusion: "The WHO healthy weight range may not be suitable for older adults." Instead, being overweight may be beneficial for older adults, while being notably thin can be problematic, contributing to the potential for frailty.  

Visit https://qualitylifeforum.weebly.com/ for your health coaching needs.

© All rights reserved