BOTTOMSLIM | BAD EXPERIENCE TRYING TO LOOK SLIM AT 60

BottomSlim reviews the experience of trying to look slim at 60

IRENE HO, 60, came to us because she could not regain her lost confidence. She had a bad experience trying to socialise in her golden years because she was too conscious about her looks. She wanted to lose weight – especially around her tummy – so that she could look and feel good about herself.

At any age, losing belly fat is not an easy thing to do. It seems even more difficult to achieve over age 60. Effects of menopause such as changes in hormones and a natural loss of muscle mass makes it more likely that your waistband will expand.

Why is it nearly impossible to lose weight after the age of 60?

As you age -- even if your weight on the scale doesn't change -- you may notice that your belly is no longer as tight as it used to be. The development of visceral fat, a deep, internal layer of fat that surrounds your internal organs and interferes with liver function is likely to increase your risk of heart disease and sets you up for type 2 diabetes. Visceral fat is different from subcutaneous fat, which lies right beneath the skin on your hips, legs and arms. The reduction of estrogen in women after age 40 means that fat is more likely to accumulate as belly fat instead of going to other parts of the body. Fat is less efficient at burning calories than muscle is, which means that your body's resting metabolism also declines. So, even if you eat the same amount of food as you did when you were younger, you will likely gain weight that goes direct to your belly.

Why do you gain belly fat as you age?

According to WebMD, starting at age 30, you begin to experience a loss of muscle mass that is natural aging. It states that people can lose as much as 3% to 5% of their muscle masseach decade after age 30 if you are physically inactive. Even if you are active, you’ll still have some muscle loss if no strength training to preserve your muscle tissue is done. By that estimation, by the time you are 60, you may have lost about 15% of muscle mass, replacing the muscle mostly with fat.

Are there dietary interventions to reduce belly fat?

To prevent weight gain at 60, you should consume at least 200 fewer calories every day. If you are still young enough get into the habit of it, you need to reduce your daily caloric intake by about 100 calories every 10 years after age 40. However for some people, a caloric deficit which is too aggressive will put them at a caloric intake that's too low to provide optimal nutrients and energy. For example, the average sedentary woman over 50 may burn only 1,600 calories a day. Reducing that intake by 200 calories leaves you with only 1,400 calories a day, which is extremely difficult to sustain long term. You might need to modify your weight-loss efforts to lose approximately 250g per week, which requires a 250-calorie deficit a day. Increasing physical activity can also help you raise your daily burn so that you can create a 500-calorie deficit. This change in your body might be a major roadblock for you to continue living an active social life as you may not have the confidence to do well socially.  

Visit the BottomSlim experience weekly as we reveal more insights to managing a fabulous body.

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