How Aging and Weight Gain are Related

Losing those extra pounds can be difficult for older adults.

Changes in the body cause many older adults to gain weight despite their best efforts to stay trim. Shifts in muscle mass, hormones, metabolism and lifestyle all contribute to weight gain, and the average person gains one to two pounds per year during adulthood. It doesn’t sound like a lot, but it becomes significant over time.

Soohan Mansuri, MD, a board-certified primary care physician with Torrance Memorial Physician Network, specializes in family medicine with a particular interest in obesity medicine. He says getting older doesn’t have to mean getting heavier.

Why does weight gain happen faster with age?

Dr. Mansuri: The metabolism naturally slows down with age, meaning the body burns fewer calories at rest and during physical activity. There is also a gradual loss of muscle mass, known as sarcopenia, which further reduces metabolic rate. Hormonal changes, particularly the decline in hormones like estrogen and testosterone, often lead to an increase in abdominal fat. Furthermore, lifestyle factors such as reduced physical activity, changes in diet, and certain medications can contribute to weight gain as we age.

Why is weight loss more difficult for older adults?

Dr. Mansuri: A slower metabolism means fewer calories are burned, making it harder to create the calorie deficit needed for weight loss. The loss of muscle mass decreases the body’s ability to burn calories efficiently. Hormonal changes can lead to increased fat storage and a redistribution of fat to areas that are more difficult to lose. Moreover, seniors may face physical limitations reducing their ability to exercise.

How does excess weight affect seniors’ overall health?

Dr. Mansuri: Extra weight increases the risk of cardiovascular diseases, such as hypertension, coronary artery disease and stroke. It heightens the likelihood of developing type 2 diabetes, which can lead to further complications like kidney disease, neuropathy and vision loss. Excess weight puts additional strain on the joints, particularly in the knees and hips, causing problems such as osteoarthritis. In addition, excess weight can reduce mobility and independence, leading to a lower quality of life and increased risk of falls and fractures.

What are simple diet changes we can implement to prevent weight gain?

Dr. Mansuri: The key to success is building habits you can maintain over months and years as opposed to a fad diet. Mindful eating is a great start. Portion control is crucial. As metabolism slows, the body requires fewer calories, so reducing portion sizes can help maintain a healthy weight. Incorporating more whole foods, such as fruits, vegetables, whole grains and lean proteins, while cutting back on processed foods, which are often high in calories, sugars and unhealthy fats, can make a significant difference.

How can older adults who aren’t already physically active add exercise to their lifestyle?

Dr. Mansuri: Start with low-impact activities that are easy on the joints, such as walking, swimming or gentle cycling. These activities are not only effective in burning calories but also help improve cardiovascular health and mobility. Seniors can also incorporate strength training exercises, using light weights or resistance bands, to build muscle mass and support metabolic health. Balance and flexibility exercises, such as yoga or tai chi, can also be beneficial, reducing the risk of falls and improving overall mobility. To ease into a routine, seniors can begin with short sessions of physical activity, perhaps 10 to 15 minutes a day, and gradually increase the duration and intensity as their fitness improves. It’s also helpful to find enjoyable activities you can incorporate into daily life, such as gardening, dancing or joining a walking group.  

Soohan Mansuri, MD, practices at Torrance Memorial Physician Network, 3640 Lomita Blvd., Suite 200, Torrance. He can be reached at 310-944-9344.