Weight gain isn’t always a mystery. Sometimes it’s clear-cut, like when you’re eating more and moving less, a potent combination that often results in packing on extra pounds. But at other times, the cause isn’t so obvious. You may not even be aware of the various other factors that can contribute to those pesky extra pounds.
Age-related factors also play a role in our weight. As we get older, our bodies go through changes that impact our weight. One significant change is the loss of muscle mass, which begins in middle age. Losing about 1% of muscle mass each year affects both our strength and metabolism, causing us to burn calories at a slower rate. Dr. Caroline Apovian, an expert in obesity medicine, explains that smaller muscles burn fewer calories, so if your eating habits remain the same, you’ll consume more calories than your body requires. This surplus is stored as fat.
Here are some other age-related changes that can influence weight:
Chronic Stress: As we age, it becomes more challenging to manage stress. Constant stress can lead to consistently high levels of the hormone cortisol. Cortisol plays a role in replenishing energy stores and may indirectly contribute to weight gain by increasing appetite and storing unused energy as fat. Stress often triggers compulsive eating of ‘comfort’ foods, which tend to be high in sugar, unhealthy fats, extra calories, and salt.
Poor Sleep: Age-related changes can affect our sleep quality. Chronic insufficient sleep (six hours or fewer per night) can impact hormones that regulate appetite. It is associated with higher levels of hunger-inducing hormones, lower levels of satiety hormones, and increased cortisol levels.
Sex Hormone Changes: Both men and women experience reductions in certain sex hormones as they age. Women with low estrogen levels may face sleep problems and increased body fat, while men with reduced testosterone levels may lose muscle mass.
Underlying health conditions can also lead to weight gain, especially if it’s a new development. For instance, heart failure can cause weight gain due to fluid retention, often leading to swelling in the feet, ankles, legs, or abdomen. This weight gain is typically accompanied by symptoms like fatigue and shortness of breath.
The side effects of certain medications can contribute to weight gain. Some drugs, such as prednisone, can cause fluid retention and increased weight. Additionally, many medications can affect brain chemicals that regulate appetite, making you feel hungrier than usual and prompting increased food intake. Examples include certain antidepressants, antihistamines, antipsychotics, beta blockers, and sleep aids.
Other factors that can influence weight gain are still being studied. One possibility is late-night eating, which some evidence suggests may lead to increased hunger during the day, a slower metabolism, and more body fat. Another factor under investigation is the population of gut microbes, known as the microbiome, which may influence appetite, metabolism, blood sugar, and fat storage. While research in animals supports this theory, the evidence in humans is less clear.
In conclusion, if you’ve experienced recent or excessive weight gain, it’s crucial to consult your doctor to rule out underlying health conditions and assess the impact of medications on your weight.
Additionally, consider seeking guidance from a dietitian to determine your ideal calorie intake. Dr. Apovian recommends a clean living approach to weight control as we age. This includes a healthy diet rich in fruits, vegetables, legumes, limited whole grains and starchy vegetables, and lean protein. Avoiding late-night eating, getting sufficient sleep, engaging in daily brisk exercise for at least 20 minutes, and strength training twice a week are all key elements to managing weight as we get older.