Nutrition for over 40 year olds – tips


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Von: Juliane Gutman, Nicolai Hackbart

Do away with the cliche that you just get fatter as you get older. With these nutritional tricks you stay slim – even at 40 plus.

  • Wrong eating habits become fatal more quickly in old age.
  • What used to leave no traces is now putting pounds on your body faster. The reason for this is a change in the metabolic processes.
  • Stay slim with these tips and healthy and prevent a diet.

Updated 12/13/2022: Do you automatically gain weight when you get older? Researchers have disproved this myth in a study. Energy expenditure “remains stable in adulthood (20 to 60 years), even during pregnancy; then it decreases in older adults,” concludes the international research group whose study is based on the Fachportal Science has appeared. For their study, they analyzed the calorie consumption of around 6,600 people using urine tests. The research results would show that weight gain from the age of 30 cannot be blamed on metabolism. Only from the age of 60 would the body consume less energy. The scientists see the decrease in muscle mass with age as a reason for the lower energy requirements.

Update from 12/17/2020: It is a simply false myth that obesity can no longer be controlled in old age. This is the result of a study by the British University of Warwick. Researchers had examined how people who wanted to lose weight did during a diet and found out that whether an overweight person loses weight by changing their diet and lifestyle has almost nothing to do with their age. According to the Fitbook portal, 242 women and men who had taken part in a medically supervised weight loss program for severely overweight people between 2005 and 2016 were selected for the study. The group of participants who were between 60 and 78 years old had lost an average of 7.3 percent of their body weight. In contrast, the average for those under 60 was 6.9 percent. The conclusion of the researchers: Older age does not mean that weight loss has to be more difficult.

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Article from 07/02/2020: Metabolism changes with aging body

Many people can eat whatever they want without gaining weight. However, that changes with age metabolism and those who used to digest the calories quickly can, from the age of 40, observe how the pounds accumulate faster on their own bodies. Do these or similar statements apply to you? the Techniker Krankenkasse (TK) has formulated some tips that will help you stay slim and healthy for a long time.

Healthy eating from the age of 40

Many in their thirties will notice: Calories that used to be easily stashed away are now stored in the body in the form of fat. According to TK, this is due to the very natural fact that the body builds less muscle with age. As a result, more fat is stored.

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Metabolism changes. However, this is not only due to aging, but also to the fact that we move less as we get older. A simple solution is, even as you age to do enough sport. Recommended are three times 30 minutes “intensive physical activity” per week, according to Techniker Krankenkasse.

But the TK also gives the all-clear when the supposedly too high weight on the scale inspires fear. The older a person is, the more weight is okay for the body. The following table with recommended body mass index (BMI) provides information.

19-24 19-24
25-34 20-25
35-44 21-26
45-54 22-27
55-64 23-28
ab 65 24-29

How to calculate body mass index (BMI)?

The formula for BMI is: BMI is body weight (in kilograms) divided by height (in meters) squared.

Example: A person who is 1.6 meters tall has a body weight of 60 kilograms. Your BMI is then 23.4

Tips for healthy eating in old age

However, sport is not everything. If you want to maintain your weight, you also have to meet the decreasing energy requirements in old age with a reduced energy intake. You should keep this in mind every day:

  • Eating regularly prevents cravings and an “overdose” of calories.
  • Reduce alcohol consumption,…

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