How to Avoid Middle-Age Weight Gain
When it comes to genders, men generally have the upper hand on achieving and sustaining a healthy weight. Though the difference may seem unfair to all women, advancing age can further ignite frustration. Avoid middle-age weight gain with these tips and pieces of advice!
When it comes to genders, men generally have the upper hand on achieving and sustaining a healthy weight. The disparity mostly lies in men's increased muscle mass, as muscle burns more calories even when at rest. Though the difference may seem unfair to all women, advancing age can further ignite frustration when dealing with lessened muscle mass and hormonal imbalances. Avoid middle-age weight gain with these tips and pieces of advice!
Weight Gain for Women
Weight gain mostly occurs when calories in exceeds calories in. With busy schedules and taking care of family and other responsibilities, the convenience of fast food appeals much stronger than going home to prepare a healthful meal. Though middle age, female weight gain more than likely accumulated over a span of time, there are factors that may impede on maintaining a healthy weight.
First off, dealing with female hormones can be half the battle. Add on years, and tackling them becomes a tough fight to conquer. Estrogen, the primary female sex hormone, becomes lessened following menopause. Lower levels of estrogen have shown to 1. increase cravings and food intake while 2. decreasing metabolism and 3. lessening energy levels for sufficient exercise. The estrogen cultivated trifecta strengthens weight gain risk that much further. Additionally, individuals' metabolism may start to slow down as early as mid-twenties, mostly related to the body's changes in (decreased) muscle and (increased) fat mass.
How to Avoid Middle-Age Weight Gain
Though time may have a strong power of manipulating body changes, accepting weight gain is not all so necessary. In fact, middle-age weight loss and maintenance can occur if acknowledging the weight and combating it with a total lifestyle approach.
First off, start with a positive attitude and be realistic towards goals. Though advancing age may counteract weight loss ease, recognize these changes and create smaller goals. For instance, it would be more realistic to desire a five-pound weight loss than getting back to your athletic body type from high school. Working towards small goals can embed lifelong habits that can keep you healthy enough to enjoy aging milestones - family weddings, grandbabies, retirement, etc.
A reduced metabolism is more than likely inevitable. But embracing a healthful diet rich in lean meats, fruits, vegetables and fiber can combat the effects of a slower metabolism. As a general guideline, shop around the store's perimeter to prevent mostly innutritious products within the aisles. And when it comes to the meal plate, load up on veggies first, add a lean or plant-based protein, and compliment with a whole grain.
Burn calories through active movement! Walk or bike to destinations if and when possible, take the steps, play with grandchildren, or plant in the garden. Accelerate calorie burn by partaking in an aerobics, spinning, swimming, or Pilates class. Add strength training a couple times each week to foster muscle maintenance and an efficient metabolism.
Sleep is a valuable piece to the weight loss equation. Obtaining adequate sleep (at least 7 and a half hours each night) can help keep hormones balanced, cravings at bay, and energy levels peaked. Reducing food cravings prevents the risk of overeating on calorically-dense foods while elevated energy encourages an active lifestyle, the combination cultivating weight loss or avoiding weight gain.
Much like inadequate sleep, unmanaged stress can also disrupt hormones. High levels of stress can provoke stress eating, mostly on sugar and fat-laden products. Additionally, the body holds onto fat much more easily under stressful conditions, whether perceived or physical. Defeat the stress consequences by practicing meditation, taking a warm bath, walking the dog, listening to favorite music, or reading a much-anticipated book.
A Diet to Rely On
Sometimes, though, life takes over and discourages healthful practices and at bistroMD, the middle-aged struggles are acknowledged. bistroMD delivers well-balanced meals right to your doorstep, preventing time in the kitchen when time is already limited. The women's program not only provides nutritious meals, but offers unlimited support from helpful staff including Registered Dietitians and Member Services staff. If approaching a senior age, Silver Cuisine may be a good fit for you. And AARP members, be sure to take advantage of the member benefits!