genetics and lifestyle key to rising obesity rates

“There is evidence also that the way people use their energy is probably genetically determined. There are people who are energy efficient and people who are energy inefficient, and that seems to cluster in families,” Schteingart says.

Weight gain is also more common as people age. This middle-age weight creep is a combination of biological and environmental factors. First, energy expenditure declines about 7 percent every 10 years. So at age 60, people do not need to eat as much as they did at age 20. In addition, muscle mass – which consumes the most energy – decreases as we age, resulting in lower energy needs.

“There are also environmental factors involved as we age. We tend to be less physically active, and we adopt lifestyles more conducive to gaining weight,” Schteingart says.

Losing weight

Weight gain occurs over a long period, and similarly weight loss won't happen overnight. The key is to institute changes in your diet and lifestyle that are sustainable long-term. Here are some tips:

• Follow a plan for healthy eating. Avoid fasting, fad diets and diet drugs.
• Take a class in preparing low-calorie meals or find new recipes in low-calorie cookbooks.
• Keep a daily record of everything you eat and drink. Don't forget to write every nibble down!
• Drink at least eight 8-ounce glasses of water a day, and avoid alcohol.
• Join a weight loss support group.
• Substitute relaxation techniques such as deep breathing during stressful times when you're tempted to eat.
• Begin introducing physical activity such as walking or swimming.