Nutrition

Is it really harder to lose weight after 30?

Losing weight after 30: It's about smarter eating and exercise.

Is it really harder to lose weight after age 30? Well, yes and no. It all depends on you. So as we get older, we get less physically active. I mean, think of the times when you were a teenager or maybe you were in college and you seemed to be moving all the time when you weren't in school. You know, when you get to be in your 30s, chances are you're sitting at a desk all day or you may be home with kids but you're not as active as you were. And this decline in activity can affect your muscle mass, which helps you to burn more calories, slightly more calories, and also of course contributes to your energy balance. So on the surface weight control is all about calories in and calories out, which is one of the most basic principles. So if you're burning fewer calories than you used to when you haven't changed your eating habits, you may notice that you're gaining weight. So what should you do? Well, take a good look at your diet because it's not only how many calories you eat, it's also the quality of the calories that you eat. Make sure you're getting enough protein. That has what we call a thermic effect, which means it takes your body a little bit more to process protein and to burn protein. So make sure you get that and try to eliminate a lot of the ultra processed foods that you may be eating, restaurant foods, coffee drinks, snack chips, things like that that you may not need the calories from. So the trick to maintain your weight as you get older is to exercise smarter and to eat smarter as well, but not necessarily to follow an extremely low calorie diet.

Weight control is all about calories in and calories out, but as we age, our physical activity reduces which affects muscle mass and energy balance. To maintain weight, it's important to exercise smarter, eat smarter and eliminate processed foods from the diet.

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Is it really harder to lose weight after age 30? Well, it depends on various factors. As we age, we tend to become less physically active. Think back to your teenage or college years when you were constantly on the move. In your 30s, you may find yourself sitting at a desk all day or being less active overall. This decrease in activity can impact muscle mass, which plays a role in calorie burning and energy balance.

Weight control primarily revolves around the basic principle of calories in versus calories out. If you're burning fewer calories than before without changing your eating habits, weight gain may occur. So, what can you do?

First, examine your diet. It's not just about the number of calories consumed but also the quality of those calories. Ensure you're getting enough protein, as it has a thermic effect that requires more energy for processing and burning. Additionally, consider reducing your intake of ultra-processed foods like restaurant meals, coffee drinks, and snack chips that provide unnecessary calories.

To maintain weight as you age, it's important to exercise smarter and make smarter food choices. However, extreme low-calorie diets are not necessarily the solution. Focus on finding a balance that works for you.

Does eating tofu help minimize, menopausal symptoms?

Eating Tofu for Menopausal Symptoms: The Latest Study

Does eating tofu help minimize menopausal symptoms? And, you know, soy foods, including tofu, contain phytoestrogens, which are much weaker forms of the estrogen that your body produces. I wanna talk to you about a recent study, and I have some notes, so if you see me glancing over here, that's why. So there's a recent study that found that women who ate a low-fat vegan diet with 1 1⁄2 cup of soybeans every single day reported fewer hot flashes, less intense hot flashes, than the women in the study, the control group, that did absolutely nothing in terms of their diet. The group that didn't change their diet, though, also had fewer hot flashes, which is a very interesting point, and it's really hard to say that, you know, it was the diet alone that reduced the hot flashes and the severity of the hot flashes. So the other thing is that in the women who were on the low-fat vegan diet with the soybeans every day, you know, only ate about 1,300 calories a day by the end of the 12-week study, which is a very low-calorie diet and kind of strict. Weight loss actually reduces hot flashes. So, again, we can't say that it's necessarily the diet, or was it weight loss, or was it the fact that these women had somebody to listen to them and to, you know, guide them and to give them some attention about their hot flashes. So, though this study's a very low-fat diet, a vegan diet with the soybeans offers hope for women, it's not conclusive, and I think the calories are way too low. So I prefer a balanced plant-based diet with a serving of soy every day, and maybe that will actually help you alleviate hot flashes. It will definitely contribute to good health.

A recent study found that women who ate a low-fat vegan diet with 1/2 cup of soybeans every day reported fewer, less intense hot flashes than the control group. However, the calorie intake was very low and it is not conclusive if it was the diet or weight loss that reduced the hot flashes. It is recommended to have a balanced plant-based diet with a serving of soy everyday as it may help alleviate hot flashes and contribute to good health.

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Does eating tofu help minimize menopausal symptoms? Soy foods, including tofu, contain phytoestrogens that are weaker forms of the estrogen produced by the body. A recent study found that women who followed a low-fat vegan diet and consumed 1 1⁄2 cups of soybeans daily reported fewer and less intense hot flashes compared to the control group that made no dietary changes. However, the control group also experienced fewer hot flashes, making it difficult to solely attribute the reduction in symptoms to the diet. Additionally, the women on the low-fat vegan diet with soybeans consumed a very low-calorie diet of about 1,300 calories per day, which may have contributed to weight loss. Weight loss itself can reduce hot flashes. It's unclear whether it was the diet alone, weight loss, or other factors, such as support and attention given to these women, that influenced their symptoms. While this study suggests potential benefits of a low-fat vegan diet with soybeans, it is not conclusive. I recommend a balanced plant-based diet with a serving of soy every day for overall health and potentially alleviating hot flashes.

What do you think of the keto diet and is it healthy?

Keto diet: Effective for epilepsy, but not recommended for overall health.

So the question is, what do you think of the keto diet and is it healthy? And the answer is yes, if you have epilepsy. The ketogenic diet is very high fat, very low in carbohydrate and moderate in protein. And that triggers the body to burn stored fat and produce ketones to use for energy. Now, doctors have used the keto diet for over 100 years to help treat epilepsy, drug-resistant epilepsy in children. And it's been quite successful. But adults tend to use it for weight control and also to lower their blood glucose levels. And I don't recommend it, the keto diet, for a number of reasons. And one is that it is so high in fat, it's very low in fiber, very low in plant foods. And the fat that you might be eating could be saturated fat which is not good for your heart. And the fact that it's low in fiber means that you aren't getting enough food for the beneficial microbes in your gut. And we just don't know the long-term effects of that yet, but we suspect it's not good. So it's really low in vitamins as well and minerals for overall health. So to be fair, there is some research, and I'm gonna put it in the link here, that says that the keto diet may be beneficial to help reduce the cognitive decline seen in Parkinson's disease. And since my dad had Parkinson's disease, I feel very hopeful about that. But yet, the diet is very difficult to follow. It's very hard to do in its truest sense for a long period of time. And if it's something that you're looking to just kinda do and get off of, it's probably not the right diet for you.

The ketogenic diet has been used to treat epilepsy in children for over 100 years and is now being used by adults to help with weight control and lower blood glucose levels. While there are some potential benefits to this diet, it is high in fat and low in fiber and other vitamins and minerals which can be detrimental to overall health. It is also difficult to maintain long-term, so it may not be the best option.

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Regarding the keto diet and its healthiness, I believe it can be beneficial for individuals with epilepsy. The ketogenic diet is high in fat, low in carbohydrates, and moderate in protein. It triggers the body to burn stored fat and produce ketones for energy. Doctors have used this diet for over a century to treat drug-resistant epilepsy in children, with positive results.

However, when it comes to using the keto diet for weight control or blood glucose reduction, I do not recommend it for several reasons. The diet is high in fat, low in fiber, and lacks plant-based foods. The fat consumed may be saturated fat, which is not beneficial for heart health. The low fiber content can also negatively impact the beneficial microbes in the gut, although the long-term effects are not yet fully understood. Additionally, the diet is low in essential vitamins and minerals necessary for overall health.

It's worth noting that there is some research suggesting that the keto diet may help reduce cognitive decline in Parkinson's disease, which gives hope to individuals like myself with a personal connection to the condition. However, the diet is challenging to follow strictly for an extended period of time.

If you're considering the keto diet as a short-term solution, it may not be the right choice for you.

What aspects of nutrition should I focus on as I approach menopause?

Preparing for Menopause: Key Nutrition Focus

So the question is, what aspects of nutrition should I focus on as I approach menopause? And I have to say I'm a bit of an expert on this because I am the co-author of the book The Menopause Diet Plan, but also because I've gone through menopause myself. And I think one of the most important things to note is that menopause is literally one day in your life. It's the day when your periods have stopped for 12 months in a row and not because you've been ill or pregnant or breastfeeding. So really what you're doing during the years leading up to that one day is preparing for all the time you will spend during your life after menopause occurs. And that is the most important point. Perimenopause is for preparation. So how do you prepare for a loss of estrogen? Well, you take a hard look at your calories during the 4 to 10 years that lead up to menopause, that one day, and you say, am I spending these calories wisely 80 to 90% of the time? Is my diet low in saturated fat, low in sodium, rich in fiber, rich in plant foods? Does it contain at least two servings of fish every day? And other aspects, of course. Because once you lose that estrogen around age 51 or 52, which is when most women in the US reach menopause, you will need more calcium to help prevent bone disease. You'll need a lower saturated fat diet in order to prevent heart disease. And you will need more fiber in order to, or enough fiber in order to maintain your gut health. So there's a lot of things. And I'm going to talk about a couple of things. So the first thing is that you need to have a good diet. You need to have a good diet. You need to have a good diet. You need to have a good diet. You need to have a good diet.

Menopause is an important day in a woman’s life and the years leading up to it are for preparation. During this time, women should focus on eating a diet that is low in saturated fat, sodium, and rich in fiber and plant foods. Additionally, they should ensure they have enough calcium to help prevent bone disease, and enough fiber to maintain gut health.

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As I approach menopause, there are important aspects of nutrition to focus on. Menopause is defined as the day when periods have ceased for 12 consecutive months, not due to illness, pregnancy, or breastfeeding. However, the years leading up to menopause, known as perimenopause, are crucial for preparation.

During this time, it's essential to evaluate calorie intake and ensure that they are being spent wisely. Aim for a diet that is low in saturated fat, low in sodium, rich in fiber, and abundant in plant foods. Including at least two servings of fish daily is also beneficial.

Once estrogen levels decline around the age of 51 or 52, it becomes important to increase calcium intake to support bone health and reduce the risk of bone disease. Additionally, maintaining a lower saturated fat diet can help prevent heart disease, and consuming enough fiber is crucial for maintaining gut health.

Preparing for the years after menopause is key, and focusing on these aspects of nutrition can help support overall well-being during this transitional phase.

What is the best way to lose postpartum weight without affecting milk production?

Postpartum weight loss: Maintain milk production while shedding pounds

The question is, what is the best way to lose postpartum weight without affecting milk production? And as the mother of three who's actually given birth to three babies, I can tell you it's very tempting to want to get your pre pregnancy weight back and just really feel like yourself again. But if you're breastfeeding, you actually need more calories than you needed during pregnancy at any time. So that's kind of ironic. However, the body has stored fat as part of what it does during pregnancy. So you can work off of some of those calories. The thing to do though is to not go too low in your daily intake of calories. I found that I was extremely hungry when I was nursing and hungrier than I ever got during pregnancy. So you don't want to, you know, kind of shortchange yourself in terms of nutrients and calories because that will affect your milk production. The other thing to do is drink a lot of fluids, you know, well over 100 ounces a day or even more when you're breastfeeding because that will help with your milk production. But don't go any lower than 1,800 calories. And if you are exercising hard or strenuously, do even more calories. And you know, I found as a mom and as a dietician, the key is patience. And you know, I write a lot about that the fourth trimester, as I call it in my book, Expect the Best. It's all about eating before, during, and after pregnancy. I'll put the link for that in this video. So patience and perseverance, but never sacrifice good nutrition and your milk production for what it says on the scale.

To lose postpartum weight without affecting milk production, it is important to not go too low in calorie intake and to drink a lot of fluids. Additionally, patience and good nutrition are key and should never be sacrificed for the sake of reaching a goal on the scale.

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The best way to lose postpartum weight without affecting milk production is to be mindful of your calorie intake and prioritize good nutrition. While it's natural to want to regain your pre-pregnancy weight, it's important to remember that if you're breastfeeding, you actually need more calories than during pregnancy.

Avoid going too low in your daily calorie intake, as this can impact milk production. It's common to feel extremely hungry while nursing, so make sure you're providing your body with enough nutrients and calories. Stay well-hydrated by drinking over 100 ounces of fluids per day or even more while breastfeeding, as this can support milk production.

Ensure that you consume a minimum of 1,800 calories per day, and if you engage in intense exercise, consider increasing your calorie intake accordingly. Patience and perseverance are key during this period. Remember to prioritize good nutrition and milk production over the number on the scale.

For more information on eating before, during, and after pregnancy, you can refer to the book Expect the Best by the speaker.

Are there any particular age groups that are more susceptible to the long-term effects of malnutrition? 

Age groups most vulnerable to long-term malnutrition

So the question is, are there any particular age groups that are more susceptible to malnutrition over a prolonged period of time? And the answer to that is yes. Mainly the groups amongst us that are the youngest and those that are the most vulnerable. So for example, infants who are growing at a very rapid rate are quite susceptible to malnutrition over the long run. Pregnant women are, or I should say the developing baby is much more susceptible to malnutrition because they have such high nutrient needs across the board. So you can actually be malnourished even though you get enough calories, which is a very, very important point because you may not be getting enough protein, enough vitamins and enough minerals and enough fiber. So all of those things go towards the long-term effects of malnutrition. Now, as we get older, teenagers are amongst those that are most vulnerable to malnutrition because again, they're going through another growth spurt. It seems like adulthood is probably the least vulnerable to malnutrition, but again, they continue to be vulnerable as well. Moving into the senior years, people who are over 65, 70, 75 are quite vulnerable to the effects of malnutrition in the short term and the long run, mainly because they may have chronic illnesses that require several medications that may also affect their nutrient intake and may interfere with their overall health.

People of all ages are vulnerable to malnutrition, however, infants, pregnant women, teenagers, and those over the age of 65 are especially vulnerable due to their rapid growth or chronic illnesses.

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Certain age groups are more susceptible to the long-term effects of malnutrition. The youngest and most vulnerable groups are particularly at risk. Infants, who are experiencing rapid growth, can be highly susceptible to malnutrition over time. Pregnant women and developing babies also have increased vulnerability due to their high nutrient needs.

It's important to note that malnutrition can occur even if an individual consumes enough calories. Insufficient intake of protein, vitamins, minerals, and fiber can contribute to the long-term effects of malnutrition.

Teenagers, going through growth spurts, are another group that is highly vulnerable to malnutrition. While adulthood may seem less susceptible, there is still a level of vulnerability. In the senior years, individuals over the age of 65 or 70 are at risk due to chronic illnesses and medications that may impact nutrient intake and overall health.

These age groups require special attention to ensure adequate nutrition and prevent the long-term effects of malnutrition.

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Elizabeth Ward is a registered dietitian, writer, nutrition consultant, and mother of three living in the Boston area. She is the co-author of The Menopause Diet Plan: A Natural Guide to Managing Hormones, Health, and Happiness and the author of Expect the Best, Your Guide to Healthy Eating Before, During, and After Pregnancy. She is an Academy of Nutrition and Dietetics spokesperson and has been interviewed by CNN, U.S. News & World Report, The New York Times, and The Boston Globe. She has also appeared on The Today Show, The Dr. Oz Show, and Boston 25’s Morning News. In 2011, she received the Media Excellence Award from her peers at the Academy of Nutrition and Dietetics. Above all, she is a devoted mom and wife, who is passionate about making sure her family eats right.

Neither AnyQuestion nor its Experts provide medical advice, diagnosis or treatment or otherwise provide professional healthcare services.

Elizabeth Ward, MS, RDN