Controlling Midlife Weight Gain: Some Ideas

The website Eons reported recently that the top goal for people over 50 is weight loss.

That's a smart goal for reasons beyond aesthetics -- there are long term health problems associated with excess weight. The incidence of Alzheimer's disease or dementia is much higher for people who were obese in middle age. We reported recently that a forty year study found that being overweight in midlife was correlated to shortened lifespan.

This week's Newsweek provides some tips for women seeking to control midlife weight gain. Barbara Kantrowitz and Pat Wingert write that metabolic changes -- perhaps linked to menopause* -- make ages 45 - 60 the most difficult period for women to maintain a healthy weight.

• Learn about midlife metabolic changes before they happen
• Up your weekly exercise from the recommended 200 minutes to 300 minutes
• Restrict your diet and use a log to keep track, or consider using a meal-replacement program like Weight Watchers

Dr. Mary Ann Malloy, a Chicago columnist, covered the problem of thicker waists recently:

"As years go by, fat does accumulate around the waist area. ... This deep abdominal fat is aptly termed "dangerous belly fat." ... There is also superficial or subcutaneous fat that is deposited just under the skin. This fat is a troublesome cosmetic problem but not a real health threat.

... both deep and superficial fat respond to the same strategies. First, diet is key. It should be low in saturated fat and transfats and contain monounsaturated fats, such as those in olive oil and nuts. Fruits and vegetables are a necessity, along with whole grains. Strive for ideal weight.

... There are two exercise methods that have been proven to reduce "dangerous belly fat." A very good study showed that 30 to 45 minutes of aerobic exercise such as fast walking reduced abdominal fat significantly. Resistance exercises added to the fat loss. These would include exercises with free weights and abdominal crunches."

Both Dr. Malloy and this doctor (who seems focused on common sense approaches to weight loss) note that stress is also linked to increased waistline fat. Others also recommend high-fiber foods (they make you feel full), substituting water for high-calorie drinks, and eating breakfast (it keeps your metabolism up).

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* others disagree