There comes a time in life when everyone notices their metabolism doesn't quite keep up like it used to. Even if you haven't changed your eating habits, you gain weight instead of maintaining or losing. Age is a huge factor in weight gain, but there are things you can do to combat age-related weight gain if you are cognizant of the factors at play.
Raise That Heart Rate
As you grow older, you will need to regain control of your exercise by becoming more active. You will have to move more in order to maintain your current weight and waistline. You will want to do something that leaves you out of breath on a daily basis, even if you only do the activity for 15 minutes. Find activities you enjoy so you will be motivated to keep doing them throughout the years. You could take brisk walks with your family, ride a bike, swim, play tennis or anything else you enjoy that gets you moving. The higher the intensity of the exercise, the more muscle tone you will activate, which in turn will raise your metabolism and burn more calories in the mid-section.
Ignore Gender Stereotypes
As you age, it is a good idea to cross the 'gender barrier' in the fitness center. Women need to lift more weights as they age and men need to do stretches that might be incorporated in a yoga class. Men find that they are more vulnerable to injury and stretches introduce strength to the lower back, shoulders and knees. Women need to build muscle in order to burn more fat and avoid injury themselves. There are a number of different exercises that can help both sides; don't be intimidated to try things that are better known as exercises for the opposite gender.
Sleep Sounder Than Ever
Sleep is an imperative part of keeping a trim waistline as you age. The more hours you are awake, the more hungry you get. Lack of sleep is also linked to stress, which lends a hand in weight gain. Sleep is important at any age, but the older you get, the more you need it to maintain an overall healthy lifestyle. You will want to make sure you get seven to eight hours of sleep a night. As people age, they sometimes find that a short nap in the afternoon can be beneficial as well. Don't let sleep slid or your waistline could grow as a result.
Reduce Your Stress Levels
Reducing your level of stress is also very important if you want to maintain your weight or even lose a little at a later age. You most likely can't quit your job, but there are ways you can reduce stress in order to maintain your health. Try deep breathing exercises or meditation to draw your attention away from your everyday life. Some people get stress relief from exercise, family activities, reading or other relaxing elements. Whatever you need to do to remove as much stress from life as possible, you should do it.
Build Muscle Mass
When you form a workout routine at an older age, you don't want to forget about lifting weights as you add in more cardio. Weightlifting needs to be a part of any workout routine after the age of 40 in order to build leaner and stronger joints. People actually lose muscle mass after the age of 30 and the more muscle you have, the more calories you burn. If you let your muscles dwindle away, you will see quite a bit of buildup in your tummy section. Use resistance bands and weights as part of a strengthening routine to help torch the fat in your midsection and build more muscle, as reported by the Telegraph.
Understand Your Metabolism
If you want to reduce your midsection in the middle age-stage of your life, you need to understand more about yourself and how your body works. No two people are exactly alike, so you need to know how your metabolism works in order to gain access to success. Find out your basal caloric rate, which will tell you how many calories you burn when you are resting all day long. This will show you how many calories you can afford to eat in a day. You may add a few if you are more active than most. And if you want to lose weight, take that into consideration as well.
Combat Health Risks
You want to remain as healthy as possible as you age, and one of the best ways you can do that is by combating some of the health risks that run rampant in your family. If your family is known for heart disease or diabetes, for instance, you will want to fight against these illnesses through healthy eating, regular exercise, monitoring symptoms and regular health check ups. By exercising and maintaining a healthy diet, you are at a lower risk for numerous diseases. You are also fighting against a growing midsection at the same time without concentrating on dieting all the time.
Eat 'Real' Food
As you age, you want to avoid processed foods more than ever. Eat real foods that come from nature. That means organic fruits and vegetables, meats and any foods that don't have additives. If food comes in a box or bag, it probably has preservatives and chemicals and can add to your waistline. Turn to fresh herbs and spices to add flavor to your meals and, as you cut out processed foods, gradually you will find that you crave them less and you will want to have foods that are good for you, according to Everyday Health.
There are a number of toxins out there and they can impact the body by bringing fatigue, diseases, allergies and weight gain. Try to limit toxins by replacing chemical cleaning products with natural items like water and vinegar. Take stock of personal care items and remove as many toxin-filled items as possible. Keep the air in your home clean by installing new air filters and keep a few plants. Filter your water and get chemicals and toxins out of your life as much as possible.