That dreaded dressing room mirror. (Cue the horror music.)
You exercise. You eat right (mostly). You take the stairs. You resist the urge to snatch chocolate bars from unsuspecting children. You think healthy thoughts.
Then you get over 60.
And you look down at your stomach.
Where did that come from?
You think, it’s spring and I could use some new blue jeans. Or a new suit. Or even (gasp) shorts.
Then you go into the dressing room.
With those funhouse mirrors that give you the bad news from every angle. And lighting that probably was taken from gestapo questioning cells.
You catch a glimpse of yourself.
You go to the gym for your fitness assessment.
When did this happen?
You’re feeling pretty good because after all, you’ve been working out regularly.
You’ve been behaving.
You are in for a big surprise.
How can this be my body?
It’s not just women. Men have these moments of horror as well. Maybe more about their hairline. Or maybe not. But we all know the pain.
It can feel like forces are trying to lull you into giving in. Go ahead, say the sirens on the rocks, have that second piece of cake. Open that bag of cheese crackers. What difference does it make, anyway? You deserve it….
The winds are blowing. You’re on the edge of that precipice. Even if you hang on, if you climb higher, you will have to work very hard to feel good. But the reward will be a longer, healthier life. More energy. Less worrying about everything.
But if you go ahead and jump, you’ll land in a sea of potato chips, cheese dip and pie… a hammock made of macaroni and cheese that sways back and forth over a sea of indulgence. You might be more peaceful for a few moments. But you won’t be more healthy.
So the question is: where do we draw the line? At what point do we acknowledge that age, and genetics, do play a major role in our body shape and size? What is the difference between not eating an entire bowl of popcorn versus being okay with big arms because that’s what Mama had?
Hear what AARP.org has to say…
“There are two types of fat: the subcutaneous, or “pinchable,” kind that collects just under the skin—and, unless you’re obese, poses no health threat—and visceral fat, which develops deep inside the abdomen. “Visceral fat appears to be metabolically more active than fat that settles elsewhere,” says Pamela Peeke, M.D., an assistant clinical professor of medicine at the University of Maryland. This visceral fat—belly fat, in plain English—interferes with liver function. In particular, it hampers the processing of cholesterol and insulin—and may also compromise the function of other tissues and systems. A study conducted at the VU University Medical Center in Amsterdam found links between belly fat and capillary inflammation (a contributor to heart disease) and between belly fat and insulin resistance (a precursor to diabetes).
“Unfortunately the flow of fat from our arms, legs, and hips to our stomachs is a natural part of aging. “Up until about age 40, estrogen in women and testosterone in men controls fat allocation, keeping it away from the abdomen,” Peeke says. “Once these hormones decline, it becomes easier for excessive calories to be stored deep inside the belly.”
So trying to control fat is pretty impossible….but….how you live can affect how much you accumulate. So here are some tips from various sources:
• Sressed? Don’t reach for the chip bag. Chances are, you’ll eat the whole thing before you even realize it. Get up, walk around, stretch. Get some air. Drink some water. Take your mind somewhere else (besides the pantry).
• Get stronger. Again from AARP.org: “Once you hit 30, your lean muscle mass decreases by about a pound a year. If you’re inactive, that lost muscle mass often is replaced by fat. So if you’re not already lifting weights two to three days a week, start now. Need proof that weight training will reduce your waistline? Two studies that analyzed the effects of strength training in older adults between ages 50 and 70 showed a 10 to 15 percent decrease in belly fat despite no weight loss.”
That’s pretty impressive. And the secret? Weight training can be fun. You really do feel more powerful afterwards!
• Eat less. Pretty obvious, right? But don’t go to extremes. Starving yourself isn’t a long-term solution. Think moderation. One helping. Enough protein. Write down what you eat. And give yourself a “day off” when you can have a special treat. If you do have a really bad of cheating, just decide you’ll do better tomorrow, and keep moving forward.
Getting enough sleep is also important. Cutting out snacks during the day and not eating after dinner are good ideas. And for sure, just moving more…whether getting up and walking, or grabbing some hand weights and sitting in the chair…anything to get your ticker moving.
But through it all, remember to be kind to yourself. You are probably doing the best you can, it’s just that age does have a sense of humor about some things. So don’t look at it like a war. Think of it as a new romance with your health. A way to add years to your life. Wrinkles, gray hair and a few extra pounds can be badges of honor, as long as they don’t hold you back.
So let’s keep moving.
Let’s do it!!
It isn’t what you do once in a while that’s a problem; it’s what you do all the time.
Jack LaLanne
“I may be a senior, but so what? I’m still hot!”
Betty White
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