Is It Harder to Lose Weight When You’re Older?

Q. Is it more difficult for an older person to lose weight?

A. Yes, unfortunately. Although it is possible to lose weight at any age, several factors make it harder to lose weight with age.

Even those who remain active lose muscle mass every decade beginning in their 30s, research suggests, replacing it with fat. Muscles use up more calories than fat, so less muscle means a slower metabolism and the need for fewer calories, said Dr. Medha Munshi, a geriatrician and endocrinologist at Beth Israel Deaconess Medical Center in Boston.

Declining levels of the sex hormones estrogen and testosterone, which typically start around the early 50s for women, with the onset of menopause, and somewhat later for men, compound the effect, said Dr. Munshi, who also directs the Joslin Diabetes Center’s geriatric diabetes programs.

People may also pay in late-middle age for weight they gained and lost in earlier decades, said Dr. Leslie Cho, an interventional cardiologist at the Cleveland Clinic. Weight gain changes metabolism, she said. A 60-year-old who now weighs 200 pounds but once weighed 300, for example, will need far fewer calories per day than someone of the same age and size who was never so overweight. Losing those fat cells, she explained, tricks the body into thinking it is starving and needs to hold on more tightly to calories consumed. “You do have to eat less to maintain that weight if you’ve been heavy,” said Dr. Cho, who also directs the Cleveland Clinic’s Women’s Cardiovascular Center. .

Older people also tend to have more aches and pains and to be more sedentary, engaging in fewer physical activities.

Instead of obsessing about a number on a scale, Dr. Cho suggests that older people focus on general fitness. “It’s not about losing weight,” she said. “It’s about maintaining weight loss, but also about healthy eating and lifestyle.”

Adding muscle through weight training can also help speed up metabolism, or at least compensate somewhat for its decline, Dr. Munshi said. She tells her older patients that “you need it now more than you needed it at 25.” Eating more protein — but not more calories — may also help build or sustain muscle, she said. And she noted that many of her oldest patients end up underweight because they’ve lost their appetite along with their sense of smell, so food doesn’t seem appealing anymore.


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The No-Gym Workout (Part 2)

Following on from Tuesdays post, you don't need machines at the gym to get fit. Your own body weight and gravity can do the job.  Here are some additional moves to give you a full-body home workout.

How to Trim Belly Fat
To lose belly fat, you'll want a full-body exercise routine that builds lean muscle all over. Muscle burns calories, even at rest. So having more muscle helps to melt fat all over, including the belly. The best plan is to make cardio, strength training, and a healthy diet part of your daily routine.

Split Squat With Biceps Curl
Rest your right foot on a chair well behind you, with your weight on your bent left leg. Keep your head up, eyes forward, and weights at your side. Very important: Keep the front knee directly over the ankle. Now, slowly lower your hips by bending the front knee. Push back up and pull the weights up towards shoulders, but don't twist the arms as you lift. Do all reps and switch legs.


One-Legged Hamstring Blaster

Strong hamstrings help power your legs. To challenge these muscles, lie with knees bent at a 90-degree angle and both heels on a chair or stair. Cross one ankle over the opposite thigh just above the knee. Now raise your hips as high as you can and keep your back straight -- do not arch. Pause at the top and slowly lower hips back to the ground and repeat. Switch legs.

Chair Dip
This simple move tones the backs of the arms. Sit on the edge of a step or chair, palms on each side, and knees bent to 90-degrees. Now, move your hips forward, off the step, until your hands are supporting your weight. Slowly lower your body, keeping your back very close to the step.  Bend the elbows until you upper arms are parallel to the floor. Slowly push back up and repeat.


Double Chair Dip 

To really challenge triceps, position two chairs facing each other. Sit on the edge of one, palms on each side of your hips. Straighten your legs and prop up your heels on the opposite chair. Scoot down until you're supporting your weight on your hands. Slowly lower your body by bending your elbows until upper arms are parallel to the floor -- and keep your back close to the chair behind you. Slowly push back up and repeat.


Love Handles?
Looking to trim your waist? Your best bet is to work on slimming down all over with a healthy diet and plenty of exercise. You can work on strengthening your core muscles with moves such as wood chops or planks.

Basic Plank 
This move strengthens all the core muscles, helping to tone the mid-section. Lie on your stomach, elbows close to your sides and directly under your shoulders, palms down. Using your abs, slowly lift your torso off the floor, keeping your torso and legs steady. Don't let your low back sag and don't hike up your hips. Hold this position for 15 seconds or more -- and don't hold your breath!



Dynamic Plank 
Try this advanced move only after mastering the traditional plank. Support your weight with chest and forearms on top of a fitness ball. Keep legs straight and toes on the floor and contract the abdominals to help stay balanced. Shift your weight to your left leg as you bend your right knee and bring it up to meet the ball; slowly return it to starting position and repeat. Switch legs.

Two-Legged Hamstring Curl 

A slightly easier hamstring challenge uses two legs. Lie on the floor with heels and ankles on a fitness ball. Dig your heels into the ball and raise your hips as high as you can, while keeping your back straight -- do not arch. Now bend your knees to a 90-degree angle and roll the ball toward you. Pause at the top and slowly lower hips back to the ground and repeat.

Ball Plank With Shoulder Extension
Ready to work every muscle in your body? This move comes close, with a special challenge for the core. Put your chest, stomach, and hands (with weights) on a fitness ball, legs straight to the floor. Slowly raise one arm behind you, toward the ceiling. Contract your abs to keep from rolling off the ball, but don't forget to breathe. Pause, slowly return your hand to the ball, and repeat with the other arm.

Protect Your Lower Back
If you have low back pain, warm up by gently stretching your hips before working out. Kneel down on one knee with that foot trailing behind you. Keep your legs parallel to each other, hands on the bent knee, and let your hips sink forward to the floor, keeping your upper body straight. Don't lean forward, and keep your knee in line with your ankle. Hold for 30 seconds and switch legs.

Sit Much?
Got a desk job? Get up each hour and move a bit, even if you're just walking around the office. Watch your posture -- your ears, shoulders, and hips should be in line. Gentle stretching can also help you feel better after spending all that time at your desk.

How Many Reps Are Right for You?
For strength and power, aim for three sets of six reps. For general muscle growth and toning, try three sets of 6-12 reps. If you're striving for muscle endurance, plan on two to three sets of 12 or more reps with 30-second rest periods. Remember, if something doesn't feel right, stop and check with a fitness expert. Depending on your health and physical condition, some exercises may be better for you than others.


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The No-Gym Workout (Part 1)

You don't need machines at the gym to get fit. Your own body weight and gravity can do the job, and you'll work them with these moves.

Not active now? Check in with your doctor first, and if something hurts, stop. You're on your way to getting into your best shape!

Wood Chop
Your whole upper body gets a muscle-ripping workout here, including the abs. Start with feet hip-width apart, knees slightly bent. Attach a band overhead and grab it over the shoulder, trunk angled toward the band. Pull down to the opposite hip, rotating slightly. Slowly return.


Standing Tubing Row

This move hits all the muscles used in a pull-up, as well as all your core muscles. Grasp the handles with straight arms and tubing taut. Pull the handles towards you and lean back a little. Focus on bringing your shoulder blades back and together. Pause and slowly straighten arms back to the starting position without bending forward.

Circuit Train to Burn Fat
Want to burn fat quickly? Rapid-fire circuits turn strength moves into calorie-torching, cardio work. "If your goal is weight loss, use light weights and low reps," says exercise physiologist Pete McCall, of the American Council on Exercise. A circuit may include push-ups, pull-ups, and crunches followed by a two-minute run. Repeat or alternate with another circuit of biceps curls, dips, and shoulder presses to target smaller muscles.

Pull-Up

Pull-ups work arm and back muscles, giving you great bang for your buck. Turn palms away to work more back muscles. Having the palms facing you works not just the back, but also targets the biceps. Grasp the chin-up bar and cross your legs to keep the lower body stable. Slowly pull your body up, bending your elbows, until your chin is level with the bar.  Pause, then slowly return to your starting position. Repeat.

Wide Grip Push-up
A wide grip makes the chest muscles work a little harder. Place your hands outside the shoulders. You should engage your core, thigh, and glutes to get the most out of this or any push-up. As you lift, "Think about gripping the ground with your hands to engage the large muscles of the pectoralis major," McCall says.

Decline Push-up

This challenging push-up can kick your shoulder strength up a couple notches. Get into a standard push-up: hands a little wider than shoulder-width apart, fingers facing forward, elbows slightly bent, and eyes on the floor. Then place feet behind you on a sturdy chair or bench. Keep your body in a straight line, engage the abs, bend your elbows, and lower your chest towards the floor. Push back to starting position.


Jump Train for Power
Pro athletes train with jumping jacks and other explosive moves to increase muscle power. It helps basketball players jump higher and tennis players get to the ball faster. Jump training is also called plyometrics, and it's not for beginners or for those with joint issues. But if you have good strength and balance, it can ramp up your game. Try adding plyometric moves to your workout once or twice a week.

Jump Squat

Shift your hips back and down until your heels start to lift off the floor. Explode up, swinging the arms overhead as you straighten your legs. Create a straight line from toes to fingers, with your back flat. Land softly on the middle of your foot and sink back into a squat to help absorb the impact.

Jump Lunge
Try this advanced move on grass or another soft surface.  Sink into a lunge position with left leg forward, right leg back, and both knees bent to 90 degrees. Swing your arms behind you for greater power as you jump up, using your arms to assist as needed. Keep your back straight, eyes facing forward, and use your abs. Switch legs in the air and land softly, returning to the lunge position. Rest after each set.

Look out!  Part 2 coming up with more home workout exercises on Friday this week.

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Inspiring Stories: Life Lessons with Mo Farah

Mo Farah, British distance running champion, discussed the highs of double-gold medal success, the importance of family and his love of a good cheeseburger in the July 2013 issue of Healthy. 

What’s your favourite expression?

It has to be ‘go hard or go home’. That was certainly relevant when I was at the Olympics, and that mentality would have been true for 99 per cent of the competitors. Either give it absolutely everything you have in the tank, or get the hell out of there!

What’s your health mantra?
It’s not as brutal as some athletes – it’s ‘eat normally, but healthily’. People get hung up on diet, but an athlete will always be able to burn off whatever is necessary. Even on an amateur level, staying in shape is as much about exercising as it is eating, so it’s all about finding that balance.

What makes you happy?
My family. When they’re happy, I’m happy. There is nothing else I care about, not even medals. And being healthy is a big thing as well. You cannot put a price on that feeling you get when you have just had a good run or a decent workout. Similarly, when you ignore the chocolate and eat fruit instead. Being happy is about being healthy and ensuring that those around you are content. I think we’re pretty simple creatures like that.

Mo Farah: "If you work hard, you get rewarded"

What is your first memory?
That would be playing football when I was three. As a lad, I always wanted to grow up to play for Arsenal. Failed!

Who do you most admire and why?
Paula Radcliffe has been the biggest inspiration for me. It’s really surprising how many athletes also share an admiration for her and what she achieved. Also, she has offered me some fantastic words of advice and encouragement along the way. I’ve banked everything she’s said.

What is the character trait you like the best in yourself?
I really believe in honesty, fairness and friendship. You should offer that to other people anyway, but when it comes to you first you must always pay it back any way you can. The Olympic village [in London 2012] was incredible for meeting people who, like you, had dedicated so much to achieving their goals, and there was such a mutual respect for one another, even though many of us were rivals. It was really special and so memorable.

And in others?
Patience, I guess. I’m always in a hurry, so it’d be nice to take the more relaxed view that a lot of other people have. I’m still working on that one.

What’s the most important lesson life has taught you?
If you work hard, you get rewarded. That’s what I will teach my children. I think that’s the vital life lesson that we should all try to live by. If you don’t want to put the effort in, then fine, but you can’t then complain if you don’t feel you’re getting the most out of life.

For the full interview, see source: healthy-magazine.co.uk
By Francesca Specter