Judith Graham writes for CNN on the advantages and disadvantages of being mildly overweight in older age. Surprisingly, experts report that some additional weight has its benefits. Of course, there are drawbacks to carrying extra fat as well.
Millions of older Americans are mildly overweight–they are carrying 10 to 15 more pounds than they weighed before having kids, slowing down on physical activities, or developing chronic conditions. But, those extra pounds might not mean they should be taking Ozempic or otherwise focused on losing weight.
Too much excess fat can jeopardize your health and promote heart disease, diabetes and other chronic conditions. And, it’s never healthy to gain weight quickly. But, there’s plenty of evidence showing that 10 to 15 pounds of added weight can protect people when they fall and provide energy to people getting debilitating medical treatment, such as chemotherapy.
As we grow older, we naturally tend to lose muscle and gain fat. And, when we gain fat, it tends to come in our stomachs rather than under our skin. Experts say that this fat in our abdomens is unhealthy and can lead to all sorts of chronic conditions. Adding fat in your hips and rear end is much less concerning.
Keep active: It’s important to walk quickly enough to get your heart-rate up for least half an hour five days a week. It’s also important to lift weights at least two times a week. In fact, physical activity can be more important than losing weight if you don’t have a lot of fat around your middle.
If you continue to eat as you always have and reduce your physical activity, you will gain weight. Yet, the vast majority of people over 65 stop physical activity when they are not working.
If you are even somewhat overweight, it’s particularly important to exercise. Otherwise, you lose your muscle mass and strength. And, then you are likely to become disabled or otherwise physically harmed and you jeopardize your independence.
What happens to muscle when you lose weight? You lose both muscle (25 percent) and fat (75 percent) when you lose weight. So, it’s best to exercise more, rather than eat less, if you want to lose weight.
Carrying a few extra pounds can put you at the lowest risk of early death. Of note, some studies have found that older people who are considered to be of healthy weight are at the highest risk of early death. According to the WHO, “being overweight may be beneficial for older adults, while being notably thin can be problematic, contributing to the potential for frailty.
It matters what you eat: Eat a plant-based diet to the extent possible, with lots of legumes, nuts, vegetables and fruits. Limit your fat intake and stick to fatty foods that have unsaturated fats, if you can.
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