How to maintain a healthy weight

The body receives energy in the form of calories from food. Generally, to maintain your weight, you need to burn all the calories you consume. If you want to lose weight, you must burn more calories than you consume. Unburned calories end up as fat in the body. We should however, be mindful that metabolic rate decreases as we get older because of the decline in our muscle mass. This reduction in muscle mass begins relatively early at the age 35, becoming more profound with time and continuing until the end of our life.

Causes of weight gain

Many attribute age-related weight gain to a slowing metabolism. Slow metabolism, however, is rare, and it’s usually not what’s behind being overweight or obese. Rather than slow metabolism, factors more likely to contribute to weight gain with ageing include:

Overconsumption of calories Physical inactivity Genetics and family history Certain medications Unhealthy lifestyle habits such as skipping breakfast or not getting enough sleep A balanced diet and physical exercise is important

No matter at what age, your focus should be on eating a balanced, nutrient-rich diet, getting enough physical exercise to maintain a healthy weight , and build bone density. This way you protect yourself from developing chronic health conditions like high blood pressure, high cholesterol, heart disease, diabetes and osteoporosis.

You should always focus on disease prevention rather than cure. It is important to do regular physical exercise that includes aerobic and weight-bearing exercises. Weight-bearing exercises like walking and jogging, work your bones against gravity and make them stronger. These should be done for 30 minutes, at least twice a week. Unfortunately, many people in their 20s, particularly women, prefer to go on fad diets instead of going for a walk or working out in the gym. Many go on crash diets which have a counter-productive effect. Results may only be short lived and not sustainable in the long-term.

Staying fit and healthy in your 30s

Energy requirement declines as we age. In general, you need a slightly lower energy intake in your 30s than in your 20s.

Examples: If you are a woman in your 30s, weigh 55kg, and hold a sedentary job, the recommended energy allowance is:

1700 kcal (light activity) 1900 kcal (moderate activity) 2000 kcal (vigorous activity)   

This is about 50 calories per day less than what is recommended in your 20s.

If you are a man in your 30s, weigh 60kg, and hold a sedentary job, the recommended energy allowance is: 

2000 kcal (light activity) 2200 kcal (moderate activity) 2500 kcal (vigorous activity)

This is about 100 calories per day less than what is recommended in your 20s.

Exercise in your 30s for building muscle mass

In your 30s, you should focus on building your muscle mass. Your muscle mass and bone mass begin to decline when you are in your 30s. It is therefore important to begin a strength-training exercise regimen at this age while continuing the daily exercises you began in your 20s.

If you don’t challenge your muscles with strength-training, you can lose 2kg or more of muscle each decade, says Dr Tan Hong Chang, Consultant, LIFE Centre, Singapore General Hospital.

Lifting weights is an effective strength-training exercise.

Extra precautions should be taken before you embark on an exercise regimen. If you haven’t done regular exercise in your 20s, it is important to start in your 30s. But remember to begin slowly, with lower-impact activities like swimming and walking, and gradually increase the pace and intensity.

Do keep in mind that if you have health issues that restrict your ability to exercise, such as knee problems, you may want to check with a doctor or physiotherapist first.