• Food
  • Family
  • Beauty & Health
  • Style
  • Great Women
  • Events/Win
  • Domestic Diva Awards 2022
  • Food
    • Eating Out
    • Cooking Tips
    • Festive Food
    • Asian Recipes
    • Food
    • Celebrity Recipes
    • Dessert Recipes
    • Healthy Recipes
    • Quick & Easy Recipes
    • Western Recipes
  • Family
    • Family
    • Save Money
    • Parenting
    • Sex & Marriage
    • Travel
  • Beauty & Health
    • Beauty & Health
    • Skincare
    • Makeup
    • Hair
    • Awards
    • Diet & Nutrition
    • Fitness
    • Wellness
  • Style
  • Great Women
    • Career
    • Great Women of Our Time
    • Real Life
  • Entertainment
  • EVENTS/WIN
  • #SchoolForLife
  • Hair Awards
  • Great Escape
  • Explore Singapore
  • Also available at:
Privacy Menu
SPH Media

Copyright © 2023 SPH Media Limited. Co. Regn. No. 202120748H. All rights reserved.

  • Food
  • Family
  • Beauty & Health
  • Style
  • Great Women
  • Events/Win

Beauty & Health

7 Ways To Stop Yourself From Gaining Weight As You Get Older

Generic selectors
Exact matches only
Search in title
Search in content
Post Type Selectors
Generic selectors
Exact matches only
Search in title
Search in content
Post Type Selectors
Beauty & Health

7 Ways To Stop Yourself From Gaining Weight As You Get Older

Studies have shown that, from the age of 30, a person can easily put on up to half a kilogram of weight per year without realising it.

March 30, 2017

Many men and women tend to gain weight as they grow older, especially after having children, and with the added pressures of family and career encroaching into what used to be regular exercise routines, said Dr Lim Su Lin, chief dietitian at the National University Hospital.

Also, the unhealthy meals taken at work, stress from high-pressure jobs and a sedentary lifestyle which slows down metabolism further, as well as bad habits such as overeating, can cause one’s weight to creep up over the years, she added.

There are many physiological changes which occur with age and affect body weight.

First, the body’s metabolic rate naturally slows down and burns fewer calories, said Dr Lim.

The body’s muscle mass starts to decrease around the age of 30 and since muscles burn more calories and keep your body lean, weight gain occurs, she said.

Hormonal changes during menopause (for women) and andropause (for men) cause an increase in fat cells, especially around the abdominal area (belly fat).

Studies have shown that, from the age of 30, a person can easily put on up to half a kilogram of weight per year without realising it. This can add up to 5kg in 10 years.

Studies have shown that over 90 per cent of newly diagnosed Type 2 diabetics are overweight or obese.

Dr Lim said this shows clearly that being overweight or obese is a risk factor for diabetes and if we can do something to prevent or overcome obesity, Singapore’s diabetes rate will likely come down.

 

Keeping to a healthy weight throughout one’s life is not just about looking good. Studies have proven that keeping to a healthy weight reduces the risk of chronic diseases such as diabetes, coronary heart disease, high blood pressure, osteoarthritis, stroke, gall bladder disease and certain cancers.

As the saying goes, “think of diet as medicine before medicine becomes your diet”, said Dr Lim.

And it is not impossible to keep excess weight off throughout the different stages of life.

She gives some tips on how to achieve this:

READ MORE:
10 Recipes That Will Convince Your Kids To Eat Carrots
10 Healthy Meatless Monday Recipes For Dinner

Super Charge Your Child’s Diet With These 13 Must-Eat Nutrients

 

https://www.womensweekly.com.sg/gallery/beauty-and-health/7-ways-stop-gaining-weight-get-older/
7 Ways To Stop Yourself From Gaining Weight As You Get Older
1. Be Aware
image

When you are aware of this risk, you will be more careful not to tip the scale too much as you age.

2. Weigh Yourself Every Month
image

It is better to know early if you have gained weight. It will then be easier to lose the 1 kg you have just gained than to wait five years later to lose the 5 kg which you have gained over the years.

3. Make Healthy Eating A Lifestyle
image

Everyone will benefit from this and it is a good foundation for your children. Healthier food choices include a good serving of vegetables at every main meal and managing food portions. 

4. Use A Food Tracking App
image

Keep track of your diet so you know where you need to change.

5. Practice Mindful Eating When You Eat Out
image

Be aware of food choices – what to eat more of and what to eat less of. Stop eating when you are full. Resist temptation and control the portion when an unhealthy food is placed in front of you.

6. Incorporate Exercise Into Your Routine
image

Include some strength- training or weight-bearing exercises to help preserve your muscles and strengthen your bones as you age.

7. Be A Health Advocate
image

Take healthy foods to social gatherings. Instead of fried chicken wings and pastries, take along fruit, salad, nuts, vegetables, popiah and homemade chicken patties.

Text: Ng Wan Ching/The Straits Times

  • TAGS:
  • Health
  • Losing Weight
  • weight loss
  • wellbeing
  • Wellness
SHARE THIS ON

What’s Hot

Beauty & Health

SWW x Chloé: An Afternoon Of Layering A...

Beauty & Health

Beauty Bestsellers To Buy Now Before The...

Beauty & Health

10 Best Budget Beauty Deals To Shop Now

Beauty & Health

8 Best Alternatives To The Dyson Hair Dryer

Beauty & Health

Find The Best Beauty Gifts To Give To Yo...

Beauty & Health

What It's Like To Be Diagnosed With Type...

Beauty & Health

Early 11.11 Sale: Fitness Deals You'll W...

Beauty & Health

The Chloé Pop-up at Raffles City Is A F...

Beauty & Health

This Dyson Hair Dryer Is On Sale Now

Beauty & Health

10 Best Red Lipsticks For Asian Skin To ...

Beauty & Health

How To Eat Without Worrying About Gainin...

Beauty & Health

18 Weight-Loss Foods To Pair With Any Wo...

Editor’s Picks
  • Hair Easy, Chic Styles For Medium-Length Hair
  • Hair 20 Easy Ways To Style Short Hair
  • Skincare 20 Hydrating Sleeping Masks That Will Help You Wake Up To Glowing Skin
  • Hair 15 Easy Hairstyles Perfect For Chinese New Year Visiting
  • Skincare These Skincare Habits To Follow Will Up Your Self-Care Routine
  • Skincare Lightweight Japanese And Korean Sunscreens We Are Loving Right Now
Don't Miss Out Ever Again!
Tips & tricks to stay sane + win invites to our events!

By signing up, you indicate that you have read and agreed with our Privacy Statement
Footer Menu
  • About Us
  • Contact
  • Conditions of Access
  • PDPA
  • Privacy Policy
?>">
SPH Magazine

Copyright © 2023 SPH Media Limited. Co. Regn. No. 202120748H. All rights reserved.