While most people gain weight as they become older, this is not always unavoidable.
Weight gain is fairly prevalent with menopause in women and ageing in men. Slow weight gain can be caused by hormonal changes, uncontrolled increase in muscle mass, and a lack of exercise.
Fat is more prone to develop in the abdomen region as we age, especially after menopause. This type of fat is known as “metabolically active” or “visceral” fat, and it can be quite harmful, increasing the risk of metabolic syndrome, says Dr. Sandeep Sabnis, a well-known bariatric surgeon in Nashik.
Here are some suggestions from the doctor himself that will help you in dealing with weight gain as you become older.
Gradually Increase Your Muscle Mass
Lower muscle mass can sometimes be blamed for weight gain as people get older. Because muscle tissue requires more calories to maintain its energy, a loss of muscle mass implies fewer calories are used throughout the day.
Start a consistent weight-training routine if your bariatric surgery doctor in Nashik thinks it’s good to increase muscle mass and the number of calories your body burns at rest.
Keep Track of Your Weight
Weighing yourself on a regular basis is one of the most effective strategies to stay on top of sluggish weight gain. Most people find that weighing themselves at least once a week helps them keep track of the extra pounds that accumulate over time. You can do something about your weight if you know what it is. Before weighing in, make sure your scale is zeroed and you’re dressed comfortably.
Switch to a Healthy Diet
Pay attention to what you eat and drink to save calories without sacrificing nourishment. More fruits, vegetables, and whole grains should be consumed, especially those that are less processed and higher in fibre.
The best bariatric surgeon in Nashik recommends having a plant-based diet, as it is generally healthier than other options. Good alternatives include legumes, nuts, soy, salmon, and low-fat dairy products. Meats such as red meat and poultry should be consumed in moderation. Oils such as olive or vegetable oil can be used in place of butter, stick margarine, and shortening.
Sugar-sweetened beverages, including soft drinks, juices, energy drinks, flavoured waters, and sweetened coffee and tea, should also be taken in limited quantities.
Maintain a Dietary Diary
It’s easy to believe you’re eating healthy, portion-controlled meals, but it’s occasionally good to write down and track every bite of food and drink you consume. You might be startled to learn that you consume more calories than you realise. For tech-savvy patients, online and mobile food and exercise trackers are excellent tools.
While genetics play a role in weight increase, it’s important to note that weight gain isn’t unavoidable. Use these helpful strategies to avoid weight gain during menopause or as you become older, and you’ll be able to keep your weight under control, says the bariatric specialist in Nashik. Make a commitment to a healthier lifestyle and reap the benefits.