As we age, maintaining a healthy weight often becomes our greatest challenge. As a Santé health expert with years of experience guiding clients through these changes, I'll explain the science behind it and share proven strategies to help you take control.
Over the past 1.5 years, many of us have noticed subtle shifts in our bodies. You might sense that your eating habits have evolved—perhaps from three meals to six eating moments daily—yet the scale creeps up despite no major changes in diet or activity.
Several age-related factors make weight management tougher. A key one is the decline in resting energy expenditure, or basal metabolic rate (BMR)—the calories your body burns at rest for essential functions like breathing, digestion, heartbeat, and recovery.
With age, your BMR naturally decreases, meaning you burn fewer calories at rest. If your intake and activity stay the same, weight gain follows.
Calculate your daily resting calorie burn using these formulas (G = weight in kg, H = height in cm, L = age in years):
Women: 447.593 + (9.247 x G) + (3.098 x H) – (4.330 x L)
Men: 88.362 + (13.397 x G) + (4.799 x H) – (5.677 x L)
This figure represents calories burned without extra activity. Exceed it with food intake—especially during sedentary periods like lockdowns—and pounds add up.
Take my own experience: Working from home, I've shifted to digital yoga and training, with minimal driving for social outings. Coupled with hormonal fluctuations during perimenopause, my eating patterns shifted. Using a food tracking app, I logged everything for insights—not daily, but for a few weeks. It revealed low protein intake (linked to my sleep issues) and sneaky snacks pushing me into a calorie surplus. Tracking macronutrients (proteins, carbs, fats) helped restore balance.
Aging can slow thyroid function, influenced by declining progesterone, iodine, or selenium deficiencies. Since the thyroid regulates metabolism, sluggishness leads to easier weight gain.
Try the Barnes test: Measure your waking body temperature for three days. Normal thyroid: 36.6–36.8°C. Lower values suggest underactivity—consult a doctor. For women, start on day three of your cycle.
Busy days often sideline workouts. I prioritize outdoor activity before breakfast for multiple benefits:
Fasted exercise taps stored glycogen first, then shifts to fat burning for efficient, sustainable weight control.
"All days feel the same" was a common refrain lately. Introduce variety to reignite energy and reduce boredom eating:
Poor sleep fuels cravings and extra snacks. Track patterns with a device like the latest Fitbit to analyze sleep duration, deep sleep, and quality—then address root causes.
My top recommendation for hormonal balance and weight control: Three solid meals daily, minimizing snacking.
Not for everyone—test for two weeks. I cycle for an hour, shower, then eat breakfast at 9:30–10:00 AM, finishing dinner by 6 PM. Shifting breakfast later halved my portion while boosting energy. Curious about intermittent fasting? Explore this four-week program with recipes.
Calorie cuts and exercise alone aren't enough. Genetics, environment, and psychology matter. For personalized success, partner with a specialized coach.
By Sandra van Leeuwen, Santé Expert | Images: Getty Images
