I HAVEN'T met a woman who doesn't complain that as she ages, losing weight becomes more difficult, even impossible.
Many factors contribute to this. Hormones may shift in ways that encourage weight gain. Also, the body no longer requires as many calories as it did when a woman was younger, so that makes gaining weight much easier.
Lifestyle-related factors play a role too. Older women may be less physically able to exercise at the intensity they used to when they were younger.
BeWell founder Shirly Tiong says body composition, metabolism and hormones all change as a woman grows older, so the weight-loss methods she has used in the past may not be effective.
RETAINING MUSCLE MASS
What is important, she says, is for women to retain muscle mass. Muscles use energy and to use up more calories, one needs more muscle mass.
"After 30, you begin to lose as much as three to five per cent of muscle mass per decade. Your diet and exercise routines need to counter this. So, as you grow older, you can still be agile and strong.
"Less muscle means greater weakness and less mobility, both of which may increase your risk of falls and fractures. On top of that, as muscle mass decreases, fat tends to increase and hence, the metabolic rate drops."
It is a downward spiral effect, says Tiong, who is a registered pharmacist.
"The less muscle you have and the less efficient you are at being able to burn fat, more fat tends to pile on. So simply cutting down on calories may backfire."
Tiong says protein provides necessary amino acids for muscle growth and repair, which may help prevent muscle loss.
"Eat natural protein-rich foods such as tuna and yogurt. Dairy products, especially those high in whey protein like milk and Greek yogurt, are excellent sources of leucine, a type of amino acid. Lean meat, fish and soya, such as edamame and tofu, are rich in it too."
UP AND DOWN
She says a yo-yo diet and the weight-loss industry's focus on fast diet is one of the reasons why it gets harder to lose fat.
"Yo-yo diet causes weight to go up and down. A majority of studies show yo-yo dieting leads to a higher body fat percentage and a higher risk of heart disease and diabetes with fluctuating weight."
Healthy weight loss starts with education, Tiong says.
"Knowledge leads to awareness and awareness leads to action and change.
"These changes have to fit into the lifestyle - including health conditions and food preference - along with simple and progressive steps, instead of making extreme changes (which most often will lead to a yo-yo diet).
"Maintaining a good support system will also help. Engage in a like-minded group or community, where they draw inspiration and motivation from each other. They are likely to make positive changes if they have people cheering them on and holding them accountable," she says.
FOOD RESET
You don't have to go vegan, gluten-free or quit any particular food group to lose weight. In fact, you're more likely to keep the weight off if it's something you can live with long-term. But it makes sense to cut empty calories.
LIMIT SUGAR
These are the sugars in cookies, cakes and other items. Aim to limit the consumption of sugar to less than 10 per cent of the daily calorie intake.
CHOOSE YOUR CARBOHYDRATES
Decide which ones you eat, and how much. Look for those that are low on the glycaemic index (for instance, asparagus is lower than potato) or lower in carbs per serving than others. Whole grains are better than processed items.
PACK PROTEINS
It's satisfying and will help keep up your muscles. There are vegetarian and vegan sources (nuts, beans and soya, as well as lean meat, poultry, fish and dairy.
EAT GOOD FAT
Small amounts of fat can help you feel full. The better choices are those in fish, nuts and seeds, and olive oil. These have unsaturated fats - polyunsaturated or monounsaturated fats.
FILL UP ON FIBRE
You can get that from vegetables, whole grains and fruits. Top sources include artichokes, green peas, broccoli, lentils and lima beans.
EAT WITH A PLAN
Split your calories equally across five to six mini-meals, or make some bigger than others. You will need to plan portions so that you don't end up eating more.
DON'T DRINK CALORIES
One easy way to lose weight quickly is to cut out liquid calories, such as soda, juice and alcohol.
Source: www.webmd.com
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