Is the idea that we should gain just a little as we age a fallacy?

Pastaprincess1978 wrote: »

It's generally accepted that we (women in particular) will inevitably gain some weight as we age, and that if it is not too much (not sure how much exactly), it isn't a problem. Or at least that is what I pick up through the media etc.

Is this a fallacy? Can anyone comment on this - obviously there will be less muscle but what about fat gain?

I have no idea whether it's a fallacy. As I understand it, there's some evidence that someone not at the low end of healthy weight might have a bit more resilience when struck with debilitating illness, but some of the studies seem tainted by including people who may already be on the downhill slide health-wise, but undiagnosed.

I set my initial goal weight (which I knew was provisional) around 10 pounds heavier than my lowest happy adult weight, despite having fewer body parts than I did at that time (bilateral mastectomies in the interim). Once I reached the provisional goal, I didn't feel I was where I wanted to be, and ended up feeling better at something pretty close to the 20-year-old weight. (I'm 62 now). Some of my friends, including my most rational friend, feel that this is too thin for me. I don't care.

Also: It's not obvious to me that there would be less muscle, at least for quite a while. If someone were a competitive athlete at 20, and kept up their training schedule until 60, there might be loss. Similarly with someone who started unathletic and stayed that way. Probably eventually, some loss is inevitable despite one's best efforts. I do have a rowing buddy who's weight trained since her 30s; I don't know if she's lost muscle since then, but at 72 I think she's stronger and more muscular than most women several decades younger.

Personally, at 20, I was active but unathletic (walked and rode my bike miles a day for transportation, worked in a college dormitory dishwashing area, which was moderately physical). At 62, I'm materially more athletic, but not as active in daily life. I don't have data, but my best guess would be that my LBM isn't much less, and might even be more than it was at age 20.

Personally, I think there are a bunch of personal choices that affect this question, and no one answer for everyone. I think there's decent evidence that a small amount of "unnecessary" body fat isn't terribly dangerous, and might be advantageous in some situations. Muscle has always got to be good, I think. Assuming it's functional, the more the better, even.

Just opinion, though.

I used to believe that’s just what happens as you get older, have kids, etc. I used it as a convenient excuse for 10+ years as to why my weight was creeping up and why it wasn’t worth trying to lose weight, I figured it would be a futile exercise.

Then I found MFP, decided to give weight loss a serious go, learned about CICO, NEAT and my TDEE, figured out that not only could I lose weight I could do so while becoming more fit and active, so that I actually eat more now that I’ve lost weight than I did 30 lbs ago because I’m so much more active.

So now at 43 I weigh less than I did when I was 23, and I’m in better shape than I was at any point post college (I was a competitive gymnast and cheerleader in high school and college so I don’t actually aspire to that as a weight/body type).

So yes I think it’s a bit of a fallacy and a bit of a convenient excuse for why women in particular put on weight as they get older. There are plenty of badass women in their 40s, 50s and 60s on this site who are fit and active and have achieved these goals later in life, some like @AnnPT77 and @GottaBurnEmAll already posting here but also @middlehaitch and @LivingtheLeanDream also come to mind.

I think there is an important distinction to make between what often happens and what should happen. I think it is often true in at least American society that with age comes some extra pounds however I see no reason to think that that somehow "ought" to happen like it is a moral imperative or important to do.

There is no doubt that the data shows that, as a group, people gain weight as they get older.

That's why "old age" (along w/weight lifting and certain ethnic differences) is listed as an acknowledged exception to the BMI scale.

Does that mean there's a cause and effect relationship between between aging and weight gain. I don't think so.

While there may be genetic and gender differences, I think that people, as a group, gain weight as they get older simply because they are less active and exercise less as they get older.

It really just comes down to CICO. If you burn fewer cals than you consume, you're going to gain weight.

If you become sedendary when you age, you're going to gain weight and the solution to this "problem" is simply to eat less and exercise more.

The many stories told on MFP by seniors (including by me) who have lost weight and gained strength and fitness by means of diet control and exercise is proof of that.