The Anti-Aging Advisor

Eating Right for Weight Control

A healthy diet could be the surest way to combat aging.

When we hear the word “diet,” we automatically think of what we can’t eat. We think of deprivation; we think losing weight. Like the dreaded “exercise,” it doesn’t sound like much fun. Erase everything you’ve ever thought about diet and start from scratch. Think of “diet” as a way to, if not actually extend your life, at least keep you healthy and active.

We’ll get the deprivation-losing-weight part out of the way first. The best argument for maintaining a healthy weight is to think of the extra poundage as a load you have to cart around everywhere you go. As we age, that extra baggage takes its toll on bones and joints and saps energy. We know the health impacts of weight: heart disease, diabetes, even some forms of cancer. We know all this, but actually doing something to resolve the weight issue over the age of 40, just when the aging process starts to work its magic, is difficult. Difficult, but not impossible.

If it’s any consolation, you are not alone. Research indicates that women eat 22 percent more calories today than in 1971 — an average of 1,877 per day. As a result, women are 25 pounds heavier than women were in the 1960s. The connection is obvious: if you consume more calories than you burn off, you gain weight. Conversely, if you burn off more calories than you consume, you will lose weight.

The first step is to figure out how many calories you actually consume. For a day or two, journal what you eat — both content and quantity. No cheating, include snacks. Those all inclusive cookbooks (like Joy of Cooking) should have a section on calorie counts; newer cookbooks will include calorie count per serving with each recipe. Most packaged or canned foods include calorie counts per serving, but keep reading and see what a “serving” consists of. You may be surprised about how little a serving is as provided by the food companies. While sugar and fat content is important, especially when it comes time to eliminate some foods, the total calorie count is vital. You can consume too many calories and it won’t matter if you’ve chowed down pounds of spinach or a chocolate bar. Calories are calories.

Next, determine how many calories you need to consume to your optimum weight. If you need help with the optimum weight, the latest measure is the Body Mass Index, the relationship between your height and weight. Your BMI should be between 18 and 24, anything over 24 is considered obese. Many websites have charts — the easy way to determine your BMI. The formula is relatively simple:

Weight (in pounds) divided by your Height (in inches) squared, then multiplied by 703.

If you’ve forgotten your high school math, “Height squared” means to multiply your height in inches by your height in inches, i.e. 5-9″ is 69 inches, squared is 69 x 69=4761.

The math to figure your caloric intake is even simpler: multiply your goal weight by 10 if you don’t plan on any exercise program to accompany the diet. Multiply by 13 if you rarely exercise (the equivalent of an occasional weekend game of golf). If you exercise, really exercise — walk, swim, jog, or cycle — for 30 to 60 minutes most days of the week, multiple your goal weight by 15. The number you come up with is your total daily calorie intake. If you’re appalled by the number and are in the no exercise category, this may give you the motivation you need to start moving.

If you reconcile yourself to losing weight slowly, the chance of success is much greater. The key is to choose foods that will satisfy but are low in calories. Some examples include choosing whole fruit over juice. The juice can have more calories and will not necessarily stop your stomach from rumbling with hunger. Select only one high-fat food (non-lite dressing, nuts, croutons, or cheese) per meal. Half the bulk of your meal should be vegetables. Be careful with rice, cereal, peanut butter, and oil — all are calorie dense. Finally, snack on fruit.

If your goal is losing weight, check out the “diet book” section of any book store and find a regime that you know you can stick to. If your goal is to be healthy, anti-aging diets share the same premise: eat nutrient rich and calorie sparse foods.