With age, many of us battle with obesity. Though tiny, just under a pound per month, women get bulky over time, wondering, “I eat fewer calories than I used to but am still putting on weight.” And that statement sums up the situation! Weight gain starts after the age of 35, due to decrease in our basal metabolic rate, which is the amount of energy that our bodies burn at rest. If our basal metabolic rate declines but our food intake remains constant, we have a calorie surplus/positive energy balance, which is stored as fat in our bodies. Your goal should be to achieve a calorie deficit – to shed weight.
Common variables affecting the energy balance include:
- Basal metabolic rate: This high rate is maintained by regular physical activity. Thus, you can maintain a greater basal metabolic rate for the next four to five hours by exercising for an hour!
- Active metabolic rate (physical exercise) – During training your metabolic rate is increased this would burn some surplus calories
- Diet: An appropriately portioned diet that meets energy and nutritional needs must be consumed – focus on local, seasonal, nutrient-dense, timely meals.
- Muscle Mass: Strength training is a crucial part of workouts designed to reduce body weight because a higher muscle mass will cause the body to burn more energy at rest.
- Decrease in cortisol: Stress raises cortisol levels. One excellent strategy for lowering cortisol levels is physical activity. Given that stress is reduced, impulse to eat is lowered and feeling of satiety is perceived.
Last but not the least – Words have a profound impact on our bodies and environment. Saying ‘we have lost something implies we would want to find it back!‘ There is a catch you lose weight only to find and gain it again; a never ending loop!
Use terms like shed weight, normalize body weight, lower weight instead of popular – losing and gaining terminology.
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