Why do you gain weight the older you get? We asked this question to our nutritionist Dr. Matthias Riedl asked. Here you can read about the reasons behind the extra kilos and how you can counteract them.
As many people get older, their weight also increases. A study by the Robert Koch Institute in 2012 found that around two thirds of men and just over half of women over the age of 65 in Germany are overweight. But why is that? Our nutrition doctor Dr. Matthias Riedl knows the answer. In our Instagram Live he explains that the increasing weight cannot be attributed to age alone. A changed intestinal flora is also suspected of promoting weight gain. The hormone balance and body composition also play a role in terms of our weight.
The composition of the body changes with age. At the same weight, you will notice that the muscle mass has decreased and the fat mass has increased. At the same time, the hormone situation is different. We know that energy requirements decrease over the course of life. At the age of 70, you only have about 60 to 70 percent of the energy needs that you had when you were 20. In this respect, you always have to eat a little less the older you get. If you don’t do this, you’ll have a harder time maintaining your weight.
And what does Dr. Riedl to counteract this and achieve a calorie deficit?
The more difficult it is for you to maintain the weight, the more you have to pay attention to the details. If you were able to make more mistakes when you were 20 or 25, you can’t afford to do it as well later on. You have to look at what you are doing wrong and where you have an unnecessary calorie intake. So it makes sense to keep a diary . This is crucial in order to see what has become established over time.
Another crucial aspect is medication . These can make it difficult to lose weight, according to Dr. Riedl. “Psychotropic drugs, blood pressure pills, diabetes medication – anything is possible.”
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Instagram Live with Dr. Matthew Riedl
Nutrition Doc Dr. Matthias Riedl ( @drmatthiasriedl) has answered your burning questions about weight loss frustration on our Instagram account @vital_magazin . From minute 4:40 he talks about losing weight in old age.
Our recommendation: If you want to make your diet healthier in the long term, Dr. Riedl’s nutrition app ” myFoodDoctor “.
More tips to lose weight as you age:
- If you want to lose weight, it is best to seek medical advice first, especially if you have previous illnesses such as type 2 diabetes, osteoarthritis or heart failure.
- Avoid radical diets . Although you lose weight in a very short time, the unpleasant yo-yo effect quickly strikes and the extra pounds come back quickly. There is also a risk of nutrient deficiency if you eat too little or monotonously.
- Above all, focus on a fresh, plant-based diet . Your diet should consist mainly of fruit and vegetables, plenty of protein and unsaturated fatty acids . Do without high-fat and unhealthy ready meals and avoid calorie traps such as sweet soft drinks and alcoholic beverages. Ideally, drink water and unsweetened tea.
- In order to achieve a calorie deficit, exercise is essential. Physical activity revs up your metabolism, burns calories and builds muscle. Joint-gentle sports are walking, cycling or swimming.
