Weight Management: Why It's Hard and How to Do It Right

It is estimated that the typical Indian adult puts on 0.7 kilograms of fat per year. Studies show that around 90% of those who shed weight gain it back. For long-term and sustainable results, experts suggest losing 0.7 kg every week which is a reasonable and secure goal.

Healthy weight isn't just a once-in-a-lifetime accomplishment. It's an ongoing change in your lifestyle that requires active effort. It is important to pay attention to your body, modify your exercise and diet as you get older and pay attention to your body's composition, which is the proportion of muscles and fat for your body.

Many people do not notice a significant change in their weight loss as they get older, but below what appears to be a smooth surface the bone and muscle density diminish and fat mass rises. Other people see their weight climbing up each year.

Why is Weight So Hard to Manage?

1. Muscle loss as we advance: The muscle in the skeletal region naturally shrinks due to lower hormones, decreased activity levels and a slow metabolism. A smaller muscle mass means less calories burned during the rest of the day, leading to the gradual accumulation of fat.

2. Lifestyles that are sedentary: Online deliveries as well as desk work and a lack of physical activity make keeping an ideal weight much more difficult.

3. Changes in hormones: Declines in testosterone, estrogen, growth hormone, progesterone as well as thyroid hormones, slow down metabolism and encourage weight growth.

4. The same habits that haven't changed: Food and exercise routines you learned in your 20s will not work for you in your 40s. You'll require more exercise and a little less calories to keep your body in the right balance.

5. Insufficient recovery: The aging process reduces repair capacity. In the absence of adequate sleep and proper diet, fat gain increases.

What Makes Up Your Body Weight?

• Density of bone declines as you age.

• Mass of fat increases, particularly around the stomach.

• A fat-free mass comprises muscle organs, minerals and water.

Disorders such as sarcopenia (age-related loss of muscle) increase weakness and lower independence, while fat accumulation increases the risk of developing diabetes, hypertension and the fatty liver.

Why Energy Balance Matters

Controlling weight isn't just about calories in and calories out but the calories you expend. The timing and type of calories impact your body in different ways.

• 100 calories from a gulab jamun made with toned milk are not the same as 100 calories from healthy whole foods.

• The choices you make in your diet can affect metabolism, hormones, and even the gut microbiome.

That is why nutrient quality is crucial. Supplements that are rich in nutrients like magnesium-rich dietary supplements, CoQ10 supplements, vegetarian omega 3 and berberine supplementation are a great way to boost the heart's health, energy metabolism and weight balance when combined with a balanced diet.

Risks of Poor Weight Management

• Type 2 diabetes, hypertension, heart disease, and fatty liver.

• Obesity in the abdomen causes stress to the heart and blood vessels.

• Sarcopenia weakens metabolism, strength and mobility with age.

What You Can Do for Healthy Weight Management

• Be alert and avoid food that is triggering or boring - Stop before snacking.

• Keep active - Aim for at least 150 minutes per week of fitness and strengthening exercises. Even a 10 minute walk a day will result in 60+ hours per year.

• Make sure you balance your plate - Eat more high-fiber foods such as dals, millets, vegetables, as well as fruits.

• Keep hydrated - The feeling of thirst can disguise itself as hunger. Drink water prior to going to the store for food.

• Avoid "cheat days" - Have a few treats, but beware of binge eating.

• Sleep and management of stress - Sleep deprivation and high stress both lead to increased appetites and storage of fat.

• Support for nutrition - Think about adding options that are scientifically proven to be effective, such as Berberine supplements for metabolism omega-3 supplements for vegetarians to support joint and heart well-being, CoQ10 supplements for cellular energy, and magnesium-based diet supplements to aid in more energy and better sleep.