After 50-60 years, the pounds accumulate easily, but also become more difficult to lose. So much so that some women feel that losing weight after a certain age is an almost impossible challenge. An American study, published a few weeks ago, nevertheless shows that this remains possible, with appropriate management.
These works, published in Clinical Endocrinology, go around the question. “As we age, we are more likely to develop overweight and obesity-related illnesses, which add to the effects of aging. The relevance of weight loss increases with age, ”says lead author Dr. Thomas Barber of the University of Warwick.
The question remains: how do you go about it? “It’s true, it’s a little more difficult after a certain age. The older we are, the less physical activity we have, explains Dr. Jean-Michel Cohen, nutritionist and author of “The Cohen Method”. With age, we tend to increase the caloric density of food. And then the role of conviviality at the table becomes more important. “
Not just an aesthetic utility
To make matters worse, muscle mass decreases in men and women over time: at age 40, we have already lost 15% of our muscle mass, at 50 we have lost 20%, at 60 25% … However, it plays a major role in energy balance, because it consumes calories even at rest. All of this contributes to weight gain.
The importance of losing weight is not just an aesthetic vocation. “From the age of 60, weight worsens osteoarthritis, hypertension, diabetes”, insists Dr Patrick Serog, nutritionist, author of “Lose weight with the recipes of your childhood”.
Losing weight helps to control these diseases. First thing, already, we must try to keep the line. “As you age, you have to increase your calorie expenditure through physical exercise to eliminate an additional 150-200 calories per day. That equates to a brisk 40-minute walk every day, says Dr. Cohen. It is also advisable to reduce your food intake from 200 to 250 calories per day, by eating 80 g of bread less, 200 g of starch less … “
Slimming capacities exist at 60 years old as at 20 years old. It just takes a little longer. But diets must follow specific rules to protect muscle and bone mass. The operation should be neither too large nor too fast.
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“The maximum weight loss is 800g to 1.2kg per month. The prerequisite for losing weight is to keep a diet containing the correct amount of protein to prevent muscle wasting, ”confirms Dr Serog. The recommended daily amount of protein (meat, eggs, fish, etc.) is 1 g per kilo: if you weigh 50 kg, 50 g of protein per day are necessary. For example, in 100 g of meat, there are 20 g of protein.
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It is also necessary to maintain a calcium intake, and practice physical activity. “The consumption of dairy products which contain protein and calcium, is very important, insists Dr. Cohen. Overall, if you want to lose weight, you have to reduce your energy intake by 500 calories on average per day. “
Caution beyond 80 years
In addition to protein and calcium, a small amount of starchy foods is needed. “For men, 200 g per day in cooked weight, for women 150 g,” says Dr Serog. Like cereals, wheat, bulgur, quinoa, buckwheat, pulses, lentils, split peas and chickpeas … We must add to this the essential fatty acids, omega 3 (fish …) and omega 6 (rapeseed oil …). And don’t forget the green vegetables and one piece of fruit per meal. But beware, after 80 years, a restrictive diet can be toxic: the elderly risk losing the desire to eat and live.
To successfully lose weight, willpower is not enough. Support from a nutritionist, dietician or an application with daily monitoring is an asset. “Overweight and obesity are chronic problems linked to eating behaviors and genetic predispositions,” concludes Dr. Cohen. You have to learn to eat differently. There are no quick fixes, but a galaxy of different regimes. “
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