Obesity seems to be inevitable due to ageing, and obesity caused by ageing can lead to many other diseases. So, what can be done to control the obesity caused by aging? To lose these extra pounds is not simply a matter of counting calories every day, but also paying attention to the risk factors that cause obesity and metabolic problems, which are what disrupt our normal physiological functions to cause obesity. A growing understanding of obesity risk factors will help us understand why calorie restriction alone does not work for weight control, or only works temporarily, but the weight comes back quickly and unavoidably. This vicious cycle of dieting and consequent weight gain can be detrimental to our health. Recent studies have shown that this yo-yo dieting that keeps the weight off week after week redistributes the toxins produced by adipose tissue and allows the brain to bear the negative consequences of these toxins. If calorie counting doesn’t work, what can we do to control weight gain due to aging? The first step is to reinterpret the problem of obesity and move away from a quantitative approach to the problem to a qualitative framework. Nutrition experts recommend focusing on food quality rather than calories, and body composition rather than just weight. There is no one-size-fits-all solution, but by understanding a person’s metabolic levels, inflammatory status, hormone levels and psychological state, as well as their habits and lifestyle, a comprehensive plan may be born. Preventing age-related weight gain requires an individualized, multifaceted approach that is doomed to failure if it focuses solely on diet. The following five steps are solutions to address the risks of weight gain due to metabolic levels, hormone levels, mental status, environment and lifestyle. Reset insulin sensitivity By the time we are 50 years old, the body’s ability to effectively metabolize carbohydrates in the diet has fallen to about 50% of the levels seen in adolescence. At this point our bodies are all insulin resistant to varying degrees, making it easier to raise insulin levels. As a result, even though we are not diabetic, the degree of faulty insulin signaling and biochemical response creates an unfavorable metabolic cascade. As a result, we become adept at converting the carbohydrates we eat into deep fat, especially in the abdomen. Reducing grains and refined foods and increasing aerobic exercise can improve insulin sensitivity and stop the shift of fat toward the waist and abdominal regions. Restoring hormone balance The decline in estrogen and progesterone in women and the decrease in testosterone in men can alter body composition, causing redistribution and accumulation of deep fat stores and loss of fat-free body tissues such as bone and muscle. The role of hormone therapy is to maintain good fat-free body tissues, but its role in preventing weight gain is unknown. The decision to initiate hormone therapy must be a highly individualized one, made by the patient and by a qualified physician after considering the total risk-reward. Since hormone therapy may not be appropriate for everyone, a practical first step is to reduce exposure to harmful environments. Products such as common household skin care and cleansers may contain hormone-blocking chemicals, or estrogen-like chemicals, known as “exogenous estrogens. These substances can interfere with hormone balance and increase the risk of breast cancer. Repairing the balance of intestinal flora is detrimental to human health and metabolism due to the overgrowth of intestinal bacteria. New science shows that a typical Western diet promotes gut bacteria to obtain energy from food more efficiently. These gut bacteria are better able to convert the food we eat into calories, literally providing a faster than fast food calorie absorption process for the cells to store the extra calories as fat. To keep gut microbes thriving, a plant-based, high-fiber diet is preferred because it increases transport time and supports favorable gut colonization. Fermented foods such as Korean kimchi and sauerkraut may have an advantage over off-the-shelf probiotics because these traditional “bacteria-laden” foods contain the necessary raw biomass and probiotics for natural, good symbiosis. Thus, we can live clean and eat “dirty” to better balance our intestinal flora. Watch the portion size of your food, but think primarily in terms of quality, not calories. The energy equivalents of kale and processed fast foods are not equivalent by any means, because cruciferous kale is like a storehouse of healthy nutrients with anti-inflammatory, antioxidant and anti-cancer benefits. Every bite of cruciferous vegetables, such as kale and cauliflower, instead of starchy potatoes, provides more nutrients. Also avoid processed foods, which often have hidden calories. Reboosting brain control Insomnia and stress are both closely linked to weight gain and poor diet. Chronic stress can lead to elevated cortisol, which in turn leads to insulin resistance. Psychological stress can alter levels of leptin, the hormone that causes satiety, leading to overconsumption of “comfort” foods rich in fat and sugar. Conscious introspective interventions and stress management techniques, such as Tai Chi, yoga and deep breathing, have been shown to be effective in controlling stress and improving sleep.