Eating the Same But Gaining Weight
I’ve heard it a million times – either from clients, at presentations or even on the internet, “I’m eating the same, but I keep gaining weight!” It can be a strange confusing, and vexing dilemma leaving one to wonder why this happens.
This month’s “Longevity Tips” addresses the dilemma and what you can do about it.
The first thing to know is this: Your need for calories does change at each stage of life.
Here’s what the science shows:
Infants have the highest calorie needs of humans per kilogram of body weight compared to any
other stage of life. This is due to rapid growth and development.
Caloric needs of children increase with age, corresponding to growth spurts and increased physical activity
Caloric needs peak in adolescents due to accelerated growth, hormonal changes, and increased muscle mass.
Here’s where it starts to get tricky.
Caloric needs begin to decrease as the growth and development of our body stabilizes.
The National Academy of Science and Medicine and a recent publication in Science/Metabolism shows that starting around age 19, calorie requirements begin to “drift down” each year and continues to “drift” each decade.
The trend continues and is most noticeable in your 60’s and beyond. About the time you start needing less calories, you might be eating out a little more, moving a little less and the perfect storm of weight gain begins.
To make matters even more interesting, while you need less calories, your nutritional needs remain the same for mainenance of your body. Yikes! What do you do?
Here are steps you can take to remedy the problem.
Limit (Better Yet – Get Rid of) Calories with No Nutritional
Value
We’ve all heard this advice, but if you are experiencing weight gain this is the time to put this advice into action.
Reduce the intake of foods and beverages that are high in added sugars, saturated fats, and refined grains, as these provide calories with no nutritional value.
For example:
Sugary drinks (sodas, sweetened
teas).
Processed snacks (chips, cookies,
cakes).
Fast food and fried foods.
“Deli” meats
White bread
Focus on Nutrient-Dense Foods
Yes, I know, you probably need to eat more whole grains, vegetables, fruits and you need more fiber in your diet. You are probably tired of hearing it and you might not know where to start. Now
is a great time to experiment with grilling vegetables and tossing them with a small portion of pasta or making a vegetable sandwich with whole grain bread.
If you need help in how to prepare them, here’s a link to a previous issue of “Longevity Tips” that includes a step-by-step guide and two helpful videos.
Examples of nutrient dense
low-calorie foods :
Vegetables: Leafy greens,
broccoli, bell peppers, carrots.
Fruits: Berries, apples, oranges,
pears.
Whole Grains: Quinoa, brown rice,
oats, whole grain – not whole wheat which is mostly unbleached white flour.
“Eat Out” or “Take Out” Less
Restaurant and take out dinners are almost always higher in calories due to the liberal use of fats, sugars, salts to enhance flavor and appeal. Additionally, hidden calories in sauces, dressings and side dishes can add up quickly. Cooking at home allows more control over ingredients.
I recently heard someone saytheir grandparents lived well into their 90’s and were never sick. When theywere asked how they did it he replied with this: “I don’t know, they just
cooked at home and walked a lot. How’s that for a simplified crash course in
longevity!
Speaking of longevity, it you want to immerse yourself in the lifestyle of longevity in Italy, I’m hosting two excursions next spring. Here’s a short video of the highlights.
That’s It for Now!
See you next month!
Carol Amendola D’Anca, Board Certified Clinical Nutritionist
MS, CNS, LDN
A quick note: I created Longevity Tips to help you build a better, longer life. It’s my way of sharing my knowledge in small, easily digestible bits that truly help you. But I get it
if this is not for you right now. If you aren’t interested in receiving these life-enhancing monthly tips feel free to unsubscribe below to discontinue these messages. No hard feelings and you can re-subscribe anytime.
