Do we get Fatter with Age?…
As the Founder & CEO of Rio, I'm often asked about the relationship between age and weight gain. Why am I asked this question? Well, it's because I have lived with the challenge of type 1 diabetes, an irreversible chronic disease, and a problem of large weight gain which I have managed to lose and keep off long term. I can empathise with those that struggle with getting healthy, losing weight, keeping it off, and staying healthy.
It's a common concern, and the perception that our bodies change as we get older is often true. But is it inevitable?...
Our Chief Scientific Advisor, Dr. Giles Yeo, a leading expert in the genetics of obesity, sheds light on this topic. He explains that the average person gains about 15 kilos (approximately 33 pounds) between the ages of 20 and 50. This isn't merely a result of a slower metabolism, as many believe. It's a complex interplay of factors, including our brain's response to weight loss, the abundance of cheap, calorie-dense food, and hormonal shifts.
The Role of Genetics
While lifestyle factors play a significant role, our genes also contribute to our predisposition to weight gain. Dr. Yeo highlights that we have "thin genes" and "fat genes," influencing our body's response to food and exercise. Some individuals may have a genetic makeup that makes them more prone to weight gain, while others may find it easier to maintain a healthy weight. However, it's important to remember that genetics is just one piece of the puzzle. Our lifestyle choices still have a significant impact on our weight, regardless of our genetic predisposition.
Understanding Your Body's Signals
Your brain plays a crucial role in regulating your body weight. It tends to resist weight loss because it perceives a reduction in weight as a threat to survival. This can lead to increased feelings of hunger and a possible decrease in your metabolism as your body attempts to restore the lost weight. Recognising these signals can empower you to manage them effectively.
Focus on Quality, Not Just Calories
Calories alone do not provide a complete picture of your nutritional intake, as they don't reflect the quality of the food you consume. For instance, the calorific availability of food can change with preparation methods, like increasing the calories of celery when cooked compared to raw.
Sustainable Dieting Principles
Dr. Yeo emphasises the importance of sustainable dieting principles:
Protein: Aim for about 16% of your daily energy intake from protein, which is more satiating and helps you feel fuller for longer.
Fibre: Increase your fibre intake to at least 30 grams per day, as most people only consume about 15 grams. Fibre aids digestion and contributes to feeling full.
Added Sugars: Limit added sugars to 5% or less of your total daily energy intake.
Exercise and Lifestyle Adjustments
While exercise alone may not be the most effective way to lose weight initially, it is crucial for maintaining weight loss and overall health. Building muscle mass through exercise can also help boost your metabolism. Consider incorporating small lifestyle changes, such as reducing meat consumption by 10-20% for health and environmental benefits, and ensuring you have a balanced diet with more vegetables. This approach doesn't require cutting out entire food groups but focuses on moderation and balance.
Conclusion
So, do we get fatter with age? The answer is multifaceted. While our biology and environment play a significant role, it's not inevitable. By understanding the science behind weight management, including the brain's role, the impact of our food environment, and hormonal changes, we can make informed choices about our diet and lifestyle to maintain a healthy weight as we age.
At Rio, we understand the frustration of struggling to lose weight and keep it off. We're on a mission to help you achieve sustainable weight loss through a personalised approach that combines cutting-edge science and technology. By analysing your genetics, metabolism markers, and continuous health and fitness data, we provide you with a comprehensive understanding of your unique biology. This knowledge, delivered in simple language, empowers you to make informed choices and develop long-term healthy habits.
Our approach is further enhanced by the latest weight loss medications, such as Mounjaro, and AI-powered tools that provide personalised guidance and support. We believe that sustainable weight loss is not just about reaching a number on the scale; it's about transforming your relationship with your body and achieving optimal health and well-being.
