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Hidden Causes of Weight Gain The October 2023 issue of Harvard Health Letter features an eye opener on little known causes of weight gain. We'll examine them one by one. Age-related Causes Getting older typically brings about 1% loss of muscle each year. Less muscle, of course, produces a slowing of metabolism. "Smaller muscles use fewer calories. If your diet doesn't change, you'll consume more calories than you need. The excess is stored as fat," says Dr. Caroline Apovian, an obesity medicine specialist and co-director of the Center for Weight Management and Wellness at Harvard-affiliated Brigham and Women's Hospital. That comes as no surprise. It doesn't have to be that way for those who continue to train hard and eat a balanced diet of unprocessed foods. I've managed to stay lean and many of our visitors have as well. It gets more complicated as we move through the "hidden causes." Chronic stress It's important to control stress at any age, but we may find it harder as we get older. "Stress leads to compulsive behaviors, such as eating 'comfort' foods which are often full of sugar, unhealthy fat, extra calories, and salt," Dr. Apovian tells us. Once again, that's no surprise. The counter is the same. Keep moving and avoid unhealthy foods. Whole foods are more satisfying; they fill you up before you overshoot your calorie needs. Exercise is the best stress reliever we know. Poor Sleep "Short sleep is associated with higher levels of hormones that make us hungry, lower levels of hormones that tell us we're full, and higher levels of cortisol," Dr. Apovian says. That's trickier. Active living is once again the key. I make it a point to get ready for bed at the same time every night and then read a book to calm my mind. If I still can't go to sleep, I get up and read some more. I'm currently making my way through the many books of John Grisham. Once again the key is to appreciate the connection between poor sleep and overeating. Sex Hormone Changes Most people are aware of the fact that older men and women experience lower levels of sex hormones. In women, low estrogen levels can lead to sleep problems and increased body fat. In men, less testosterone leads to less muscle mass. Once again, the key is to recognize the connection and adjust as necessary. Underlying Conditions Something people may not be aware of is that underlying health conditions may be indicated by sudden weight gain. Heart failure may be signaled by increased weight from fluid retention in feet, legs, or stomach. "This would be accompanied by symptoms such as fatigue or shortness of breath," Dr, Apovian tells us. This gives us reason to see our doctor for regular checkups. My only suggestion is to encourage you to see doctors who appreciate the need for regular exercise and healthy eating. If your doctor doesn't take care of him- or herself, find another doctor. (You may not be able to find specialists that fit the bill, but you should be able to find a fitness minded primary care doctor.) The Cooper Clinic fills that bill, beginning with it's founder Dr. Kenneth Cooper, who is still going strong in his 90s. Our friend Dan Keating has found a doctor like that in his area, saving the cost of traveling to Dallas. Medication Side Effects Anti-depressants, antihistamines and antipsychotics can lead to weight gain. I'm sure there are others. You can ask your doctor to let you know about side effects such as weight gain. Other Potential Causes Other potential causes of weight gain are currently being studied. One is late-night eating. Some evidence, including a 2022 Harvard study, suggests that eating late at night might make us hungrier in the daytime, slow metabolism, and increase body fat. The Bottom Line Any recent or large weight gain warrants a visit to your doctor, who can hunt for new underlying conditions and check if your medications might be influencing your weight. Beyond that, Dr. Apovian says the best way to control weight as we age is clean living: eating a healthy diet rich in fruits, vegetables, legumes, limited amounts of starchy foods, and ample amounts of lean protein to help build muscle. Avoid late-night eating, get seven to nine hours sleep per night, exercise briskly every day for at least 20 minutes, and strength train once or twice a week. "You can rebuild muscle," Dr. Apovian adds, "but it takes a combination of healthy lifestyle habits to control weight." * * * We urge weight conscious men and women to log on to cbass.com the first of every month, for the latest on SELF-HELP for fitness minded men and women.
This photo of me
approaching 80 was taken by our long-time friend Laszlo. October 1, 2023 Comment on this article: FEEDBACK Ripped Enterprises, P.O. Box 51236, Albuquerque, New Mexico 87181-1236 Home | Products Index | Ripped Bks | Lean Adv. Bks | Lean For Life | Recommended Bks | |Consultations | Tapes | To Order | Feedback] Copyright © 2023 Clarence and Carol Bass. All rights reserved.
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