WEIGHT LOSS AND THE AGING PROCESS

Regardless of what you've heard, losing weight at any age IS possible.  While it's certainly true that many things, including metbolism, slow down as we age, weight loss after age 35 is certainly an attainable goal, but it does take more time and energy to achieve.

As we age, our metabolic rate decreases (about 5% each decade), and muscle mass diminishes, so we burn fewer calories/day.  So, at age 35, you'll burn about 100 calories less per day and at age 45, you'll burn about 200 calories less per day thatn you did at age 25.  If you don't make any changes in your lifestyle, this means that you could gain from 8 to 12 pounds in a year.

Often we undermine our ability to burn calories (and thus lose weight) by going on fad diets, yoyo dieting and lack of or insufficient exercise or eating.  So, what can we do in a very practical way to lose weight that will work safely and quickly at any age, especially at an age beyond 50?

     1.  Adopt a healthy eating plan that is predominately lean protein (chicken, fish, veal, turkey, skim milk, eggs and Healthy Performance Protein Shakes), non-starchy vegetables, and fruits.  Avoid the starchy carbs, dairy, fat, salt and the sugar.  Make these good foods "regulars" in lieu of "sometimes" foods.

     2.  Eat the above foods every 3 to 4 hours without exception and you'll end up eating small, frequent feedings which will keep the metabolism burning; thus, burning up the calories much faster.  It's a good idea to have one of these foods in your mouth or close to it at all times.

     3.  Avoid the practice and words of "I only had a little bite...,"  "I only had a fork full...,"  "I just had...,"  "I didn't eat much compared to what I usually have...."  "It was fat-free, so it doesn't count...,"  "It was sugar-free, so it was okay...,"  "There wasn't anything else to eat at the restaurant and I didn't ask them to make it special for me....,"  "I saved up my calories so I could eat more at dinner...," and you know the rest of many comments followed by actions that can and will sabotage your weight loss efforts.  If you say it out loud, it seems to confirm that what we are saying is okay.  IT"S NOT!

     4.  Since muscle tissue burns six times more calories than fat tissue, develop a movement/exercise regime that will work for you.  If you like to walk or at least tolerate walking, do that.  If you like to bicycle, or at least tolerate biking, do that.  Remember, it's not necessary to love what you are doing.  It's simply necessary to do it on a consistent basis.  Movement is necessary for every muscle of the body, including the one that works 24/7, the heart.

     5.  Recognize your progress and be content and happy to lose weight at any speed.  As long as the numbers keep going down in the right direction, be happy.  Remember that you need to make a permanent lifestyle change to lose weight, maintain that loss, and become healthier for the remainder of your life.  Weight is like the stock market.  We would always like to see it going in the appropriate direction; but there will be many times that it will stay the same or even go in the "wrong" direction.  But, in the overall scheme of things, if it gets us to the place we want to be, then we have accomplished our goal successfully.