Hunger After Meals: Navigating Weight Loss in Mature Ages
Shed Pounds Easy: Expert's Straightforward Advice - Nutritionist Guidance for Weight Loss: Easy Strategies to Shed Pounds
Written by Ilona Kriesl~4 Min Read
Originally published in the stern archive in January 2024.
Mr. Wohlberedt, does our body accumulate weight more swiftly as we grow older? The body's basal metabolic rate, the energy it demands even in rest, peaks around age 20 and then decelerates steadily. If we still consume our old caloric intake, this may lead to weight gain. By adjusting our diet or increasing our physical activity, we can prevent this. However, as age advances, it may become challenging to actively shed pounds due to decreased physical capabilities. Consequently, it's often an accomplishment just to maintain weight in our later years. I tell my patients to celebrate this achievement.
Diet
Eating a balanced diet rich in lean proteins (chicken, fish, tofu, lentils), fiber-rich vegetables, and slow-digesting carbohydrates (sweet potatoes, brown rice) helps foster a sense of fullness. This, in turn, suppresses hunger pangs post-meal. Avoid foods high in refined carbs and sugar as these trigger quick blood sugar spikes and drops, causing hunger to resurface shortly thereafter. Also, be sure to hydrate adequately. Sometimes, dehydration can feel like hunger, and staying hydrated is crucial to managing your appetite.
Exercise
To maintain a calorie balance when trying to lose weight, incorporate regular exercise to burn calories. Increased exercise speeds up your metabolism and heightens your caloric needs, possibly fueling an increase in hunger. Aim to increase your nutrition in tandem with your activity level.
Ideal Weight
While it's essential to maintain a healthy weight as we age, it's important to remember that body weight will differ for each person due to factors such as genetics and metabolism. The World Health Organization (WHO) provides weight-to-height guidelines to help individuals identify their healthy weight range.
WHO
The WHO directs that maintaining a Body Mass Index (BMI) between 18.5 and 24.9 indicates a healthy weight. To calculate your BMI, divide your weight in kilograms by the square of your height in meters. If your BMI falls outside this range, consider reaching out to a healthcare provider or a registered dietitian for personalized weight-loss strategies.
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References:
[1] American Council on Exercise. (n.d.). Why does satisfaction – not just fullness – help control hunger cravings? https://www.acefitness.org/education-and-resources/lifestyle/blog/6668/why-does-satisfaction-not-just-fullness-help-control-hunger-cravings/*
[2] Hochschuler, S. B., & Mattes, R. D. (2015). Protein for satiety and weight loss: a review. Nutrition Journal, 14, 57.
[3] Horton, C. H., Cossignani, N., Simmonds, L. J., & Payne, J. L. (2013). Issues surrounding children's dietary fluid intake. Nutrients, 5(5), 1478–1494.
[4] Marshall, M., Blankson, H., Schoeller, D. A., Swain, J., & Swanson, D. A. (2002). Glycemic Index has a signal effect on 24-hour energy expenditure and postprandial thermogenesis in young adults. The Journal of Clinical Endocrinology & Metabolism, 87(3), 1067–1072.
[5] Van Loon, L. J., & Keller, L. (2006). Muscle metabolism during weight loss: implications for the athletes' diet. Sports Medicine, 36, 461–479.
- Adopting a community policy that encourages the promotion of science-backed health-and-wellness practices, such as a balanced diet focused on lean proteins, fiber-rich vegetables, and slow-digesting carbohydrates, could support weight management within the mature population.
- In the realm of employment policies, implementing wellness plans that prioritize employee health, including nutritional education, weight-management support, and access to resources promoting exercise and hydration, could lead to increased productivity and reduced healthcare costs for companies.
