ASK THE "DON'T DIET" DOCTOR

Dear Dr. Dorie:
I'm 50, and I've noticed that I have been gaining weight steadily as I age.  I don't think my eating habits have changed substantially.  What could cause this pattern, and how can I change it?
- Weight Gain With Age

Dear Weight Gain With Age:
As we age, our bodies go through a variety of changes.  Aging can cause a decrease in bone and muscle mass, which may be related to your weight gain.  Muscle cells are very active metabolically, but as muscle mass decreases, the body's metabolism slows down.  If your eating habits have stayed about the same over the years, then you may have gained weight because your body is burning fewer calories than it used to.

Although you mentioned your eating habits, you did not discuss your activity patterns.  Activity is beneficial for overall health and well-being, and certain types of activity can help prevent or reverse the weight gain associated with aging.  Strength training, also called resistance training, is a targeted activity designed to strengthen the skeletal muscles of the body.  A total body workout provides benefit for the muscles in the back, arms, legs and abdominal area.

Strength training can be done using a variety of different equipment.  Fitness centers typically have machines that are designed to work the different muscle groups.  One of the least expensive ways to do a strength training workout is with hand-held weights, also called dumbbells, and ankle weights.  A workout involves raising and lowering the weights with slow, controlled motions.  Each muscle group is targeted in a specific way, and motions are repeated for several repetitions.

It is essential that you receive proper instruction and use proper form to maximize your benefit and minimize your risk of injury.  My video entitled "Healthy Weight Workouts" provides basic instruction, or you may choose to consult with a fitness trainer.  Be sure the trainer has proper credentials including a master's degree in exercise physiology or equivalent field, plus certification from a nationally accredited fitness board.  As with any fitness program, it is important that you consult with your physician before beginning strength training.  Be sure to discuss your weight gain concerns with your doctor, to rule out other possible causes.

Incorporating strength training can enhance your energy levels, improve flexibility, reduce risk of injury, and can speed metabolism.  Use fitness knowledge as your guide and learn how to enjoy the movement of your body as you stretch and strengthen your muscles.  Keep the focus on having fun with strength training and let your weight problem solve itself.

© 2006 Dr. Dorie McCubbrey, all rights reserved.  As one of America's leading experts on obesity and eating disorders, Dr. Dorie is the author of How Much Does Your Soul Weigh? (HarperCollins, 2003).  Visit www.DrDorie.com for more diet-free solutions to your food, weight and body worries.

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