Recently we looked at metabolism, which can slow down as we age. Doing some regular strength training will help minimize this decline (and improve bone density). Similarly, as we age we find that some of our dietary needs shift over time regarding calorie requirements and certain nutrients.
Young adults: Being obese in our 20s can reduce lifespan by up to 22%, says the American Medical Association. Women in this age group need about 2200 calories and 25 g. of fiber per day while men need on average about 2800 calories and 38 g. of fiber. Many people over-consume their calories, but fall short on fiber. Another concern is cholesterol, a measure often overlooked by this age group. Plaque buildup begins in the late teens, so burgers and French fries are not a good regular choice even at this age. Bone-building ends by age 30, so adequate calcium consumption, 1200 mg./day, is important for both young men and women. Finally, young women need more iron than older women (18 mg. vs. 8 mg. per day), due to menstrual cycles.
Middle age adults: Emphasizing a healthy diet can pay off for this age group by avoiding weight gain and minimizing the need for prescription drugs. Middle age women need some 200 calories a day less than younger women (about 2000 calories) and men 400 fewer calories (2,400) than their younger counterparts, while fiber needs remain the same for both genders up to age 50. The DASH (Dietary Approaches to Stop Hypertension) diet not only lowers blood pressure in many adults, but also can eliminate the need for blood pressure lowering medication. In addition, cholesterol levels and the need for medication are often reduced by the classic heart healthy diet which focuses on vegetables, fruits, whole grains, lean meats, legumes, and low or fat free dairy products. Finally, people in this age group need somewhat less calcium a day, 1000 mg., equivalent to about two servings of milk products.
Older adults: As calorie needs and appetite decline, choosing nutrition-packed foods becomes even more important. While women in their 70s need only about 1800 calories a day and men 2200 calories, their daily calcium needs are again at 1200 mg. as bone density declines with age. At this point, the need for fiber declines some, with women at about 21 g. of fiber and men 30 g. Seniors usually need to supplement calcium and vitamins B12 and D, along with staying hydrated.*
* Source: onHealth August 2007
Showing posts with label strength training. Show all posts
Showing posts with label strength training. Show all posts
Saturday, June 12, 2010
Wednesday, June 9, 2010
Metabolism and Weight
In my wellness work, I’ve helped hundreds of people lose weight. It’s a complicated process, one that 60% of our population could benefit from. Women in particular say they have a hard time losing weight, and they find it gets harder to shed pounds as they age. Some of these difficulties may relate to their metabolism.
Metabolism is defined as “all the energy and material transformations that occur within living cells” (1) or more simply as the rate at which the body burns calories. Because losing weight requires that we burn more calories than we consume, metabolism often blamed for excessive weight gain or difficulty shedding pounds. While it’s true that hypothyroidism or underactive thyroid can slow metabolism and cause weight gain, the result is an increase of only about 10-15 pounds.
Many things influence metabolism, including genetics, age, eating habits, muscle-to-fat ratio, and activity level. These last three items are what I focus my clients’ attention on, as they have some control over these factors. If you’d like to increase your body’s ability to burn calories, take these measures:
• Engage in strength training at least twice/week to increase muscle mass. Muscle burns more calories than fat does, which explains why men tend to lose weight more easily than women do. Men have more muscle as a percentage than women have.
• Eat breakfast within two hours of rising to start up the energy-burning furnace. And eat small, healthy snacks between meals to keep your metabolism up. Think of your metabolism like a fire: keeping wood you on the fire enables it to keep burning. When you go too long without eating, the metabolism slows down to conserve energy. That means fewer calories are being burned.
• Be sure to eat enough protein. Resting metabolism increases after consuming protein because it takes more energy to digest protein. Healthy protein choices include lean meats; fish; low fat cheese; eggs, nuts and peanut butter in moderation; beans (legumes, not green beans); tofu and fat free or 1% milk. For recipes high in protein, check this page on my website.
Keep in mind the effects of diet on fat loss and don’t cut back on your calories too much. When calories are severely restricted without adding exercise, only 50% of the weight lost is fat. The remainder is lean tissue such as muscle. With moderate calorie restriction (500 – 1000 calories decreased per day), 75% of the weight lost is fat. The way to maximize fat loss, up to 97%, is to add exercise to a moderate reduction of calories.(2)
1. W. Hoeger and S. Hoeger, Principles and Labs for Fitness and Wellness, Wadsworth Group 2002, p.121
2. Ibid, pg. 203
Metabolism is defined as “all the energy and material transformations that occur within living cells” (1) or more simply as the rate at which the body burns calories. Because losing weight requires that we burn more calories than we consume, metabolism often blamed for excessive weight gain or difficulty shedding pounds. While it’s true that hypothyroidism or underactive thyroid can slow metabolism and cause weight gain, the result is an increase of only about 10-15 pounds.
Many things influence metabolism, including genetics, age, eating habits, muscle-to-fat ratio, and activity level. These last three items are what I focus my clients’ attention on, as they have some control over these factors. If you’d like to increase your body’s ability to burn calories, take these measures:
• Engage in strength training at least twice/week to increase muscle mass. Muscle burns more calories than fat does, which explains why men tend to lose weight more easily than women do. Men have more muscle as a percentage than women have.
• Eat breakfast within two hours of rising to start up the energy-burning furnace. And eat small, healthy snacks between meals to keep your metabolism up. Think of your metabolism like a fire: keeping wood you on the fire enables it to keep burning. When you go too long without eating, the metabolism slows down to conserve energy. That means fewer calories are being burned.
• Be sure to eat enough protein. Resting metabolism increases after consuming protein because it takes more energy to digest protein. Healthy protein choices include lean meats; fish; low fat cheese; eggs, nuts and peanut butter in moderation; beans (legumes, not green beans); tofu and fat free or 1% milk. For recipes high in protein, check this page on my website.
Keep in mind the effects of diet on fat loss and don’t cut back on your calories too much. When calories are severely restricted without adding exercise, only 50% of the weight lost is fat. The remainder is lean tissue such as muscle. With moderate calorie restriction (500 – 1000 calories decreased per day), 75% of the weight lost is fat. The way to maximize fat loss, up to 97%, is to add exercise to a moderate reduction of calories.(2)
1. W. Hoeger and S. Hoeger, Principles and Labs for Fitness and Wellness, Wadsworth Group 2002, p.121
2. Ibid, pg. 203
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