It does not have to be inevitable that you gain weight as you age as long as you are willing to put in the work and make an effort with diet and exercise.
Weight gain in middle age is quite common; however, it is possible to ward off the bulge by taking proactive measures. Men and women might experience weight gain in different places. Despite this, it is essential that people of all genders increase their muscle tone and eat right to avoid weight gain and loss of height.
Changes in Men
Men are highly likely to gain weight in their midsection. This does not mean that you will not gain weight in other parts of your body. While you are fighting an uphill battle to prevent weight gain due to lower testosterone, loss of muscle mass and a slower metabolism, the fight is not impossible. Belly fat is a real concern as it can lead to serious health issues, such as heart disease, certain cancers, strokes and type-two diabetes. If you have a waistline of over 40 inches, you could be in danger. And as you lose testosterone, you might experience andropause, which is manifested in a declined libido and excessive fatigue.
Changes in Women
Women are more likely to gain weight in certain areas based on their body type. This may occur anywhere, such as your face, thighs, arms, and midsection. Because of increases in estrogen, inflammatory proteins and leptin due to weight gain, these changes can lead to an increased risk of breast cancer, poor lung function, migraines, asthma, premature death and dementia in women. Women face the same dangers that exist for men pertaining to the potential effect of belly fat in your waistline. Women should aim to keep their waistline below 35 inches for optimal health potential. Additionally, women can expect to gain even more weight during menopause. You can minimize these effects by taking the right steps.
The Importance of Muscle Tone
Your metabolism will begin to slow down after you reach 30 and after 40, it is a rapid decline. Muscle mass is critical in the body’s ability to burn fat and calories. Because you are naturally losing muscle mass as you get older, you have to step up your strength training to give yourself a fighting chance at preventing weight gain. You do not have to purchase an expensive gym membership; however, many insurance policies do offer discounts and rebates for gym memberships. If lifting weights is not for you, try yoga and planking. These activities use your own weight for resistance, and you can do it in the privacy of your own home if that is more comfortable for you. Resistance bands are also good, inexpensive and easy to use.
Muscle tone is an essential start; however, your weight gain prevention does not end there. Your diet and exercise are also critical components to the end of weight gain and weight loss. Try to avoid gimmicky diet fads as they are only short-term solutions. The best way to optimize your health is to eat right and burn more calories than you consume. It truly is no more complex than that. However, it is easier said than done. It often helps to keep track of the calories you consume and burn each day to keep yourself in check.
The Avoidance List After Middle Age
The earlier you start healthy eating habits, the easier it will be to keep off excess weight. Hidden sugars are your enemy. They are carefully disguised in foods you might think are healthy, such as yogurt, cereal, granola, dried fruit, condiments, peanut butter, sports drinks, pasta, bread, salad dressing and smoothies. It is always best to choose foods that are natural without preservatives or processed foods and to cook for yourself rather than to eat out. Skip the red meat and avoid meat altogether a few times a week. Take it easy on eating cheese, as it is incredibly high in calories.
Both men and women have busy lives as they get older, which makes it easy to lean on comfort food and dining out to reduce stress, rather than to eat a salad and take a run or walk. If you want to prevent an early death and expensive medical bills, work on your muscle tone, eat right, get up and walk and exercise almost every day.