As the new year unfolds, you may be armed with resolutions to improve your health, but there’s a sneaky challenge that often go unnoticed–weight creep. It’s a gradual increase in weight that can sneak up on you, especially as you age.
When you are over 50, this can be a particular concern over time, as extra kilos each year can add up and contribute to a significant change in your health and well-being.
Factors that affect weight creep may include a diet high in sugars, salts, and unhealthy fats, a sedentary lifestyle, and stress. Stress can increase cortisol production, which in turn triggers cravings and promotes fat storage.
Moreover, metabolism naturally slows down as you age due to a decrease in muscle mass and an increase in body fat. This change means your body burns fewer calories at rest.
Festivities also contribute to weight gain, with studies reportedly showing that Australian adults gain an average of 0.5 kilograms over Christmas and New Year, and 0.25 kilograms around Easter.
It is important to keep weight creep in check for two main reasons. Firstly, it can reset our body’s set point – the weight our body naturally gravitates towards. Gaining weight can cause this set point to adjust to a higher weight, making it more difficult to lose the extra kilograms later on.
Secondly, unchecked weight creep could lead to obesity and associated health issues such as heart disease, strokes, type 2 diabetes, osteoporosis, and various types of cancers.
To keep weight creep in check, follow these steps.
1. Consume most of your food in the morning.
Start your day with a heavy breakfast and gradually reduce meal sizes until dinner. This approach aligns with the body’s natural calorie-burning efficiency, which is higher in the morning.
2. Eat slowly.
Use smaller utensils like chopsticks, a teaspoon, or an oyster fork to encourage slower eating, allowing your brain to register signals from your stomach that you are full.
3. Eat a variety of colourful vegetables and fruit.
Doing this will ensure a high-fibre, nutrient-dense diet that keeps you full. Balance your meals with protein, whole-grain carbohydrates, and healthy fats.
4. Choose natural.
Retrain your palate to enjoy natural foods like fresh vegetables, fruits, honey, nuts, and seeds. These can trigger the same pleasure response in the brain as processed foods but without the extra calories and unhealthy additives.
5. Stay active.
Find ways to add incidental activity to your daily routine, such as taking the stairs. You can also try new exercises to avoid boredom and keep yourself motivated.
6. Get enough sleep.
Aim for at least seven hours of uninterrupted sleep each night. You can achieve this by reducing your screen time before bed.
7. Have regular weigh-ins.
Make a habit of weighing yourself weekly to monitor your weight and take action if you notice any weight gain. It’s suggested to weigh yourself on the same day, at the same time, and under the same conditions each week.
Aside from keeping your weight in check, these healthy practices can help improve your lifestyle and overall quality of life.
If you’re seeking support for eating disorders or body image concerns, resources like the Butterfly National Helpline (1800 ED HOPE) are available. You can also visit their website at www.butterfly.org.au.
Share your experiences and successes with us in the comments below – your story could inspire others to take action against weight creep!
Also read: Which eating strategy works best for weight loss?
