Unhealthy diet, sedentary lifestyle
Walking is a simple and light exercise to lose weight.
Wang says for some people, it is easier to lose weight when they are younger although their diet is unhealthy. But they cannot continue with that diet as they age and not expect to be overweight and obese.
“People always tell me that when they were younger they were so slim. But now that they are older they are putting on weight. I tell them that they cannot eat the same unhealthy diet as their body will take time to process it.
“There are also those who say it is hereditary. But it is not true. When you gain weight in middle age, it is not due to your genes. The main reasons are an unhealthy diet and sedentary lifestyle.”
Obesity is also associated with early ageing, due to the fact that the excess fat will accelerate the ageing process of organs and cells in the body.
Abdominal obesity, which is prevalent in the Asian population, is most closely associated with early ageing. The lipid and fat tissues induce chronic inflammation which speeds up the process. “Due to their gene expressions, Asian people are more prone to abdominal obesity, or the apple shape. It is more dangerous compared to the pear shape, which is prevalent in the Western population. Unfortunately, fat in the abdomen easily accumulates but is not so easy to lose.”
The ageing process for middle-aged obese people is five to 10 times faster compared with people of normal weight.
“Elderly people tend to have normal body weight. This is because obese adults usually won’t reach old age. So if they want to slow down ageing and reduce the risks, they have to overcome weight issues.
“Prevention is the best approach because losing weight requires more effort as people reach middle age. The best way is dietary control and proper physical activity. I don’t suggest medication or surgery as At 120 years old, Minah Deris can climb 100 steps.
they can have lower efficacy and a higher risk of side effects.”
To maintain a healthy weight, avoid food that is high in calories, transfat and sugar. Keep to a balanced meal of fruit and vegetables, protein and whole grains.
It is more important to control food intake as 80 per cent of weight loss is due to diet. It is important to know about nutrition content and portion control.
“The food may be healthy but too much of it can lead to an unhealthy impact. For example, low fat milk contains less fat but it does not mean you can drink more than you should because it can lead to extra calories and interfere with weight loss. So, it is important to practise portion control.”
As for exercise, do light physical activity such as walking or swimming for least 30 minutes every day. Exercise is to stress the muscle and help fat tissue oxidise.
“When you exercise, you are not losing fat immediately but you burn calories which can strengthen muscles. When muscles are strengthened, energy consumption is high and you lose weight.”