How to Avoid Weight Gain During Middle Age

by A Diet Community

It is quite natural to gain weight during middle age, but you can fight this problem by taking the right steps and adhering to some preventive measures. Middle age is the time when you have to work to boost your metabolism. Your diet should be regulated as well. Trying to maintain your weight in middle age is far more difficult than weight maintenance when you are younger.

After 35, your metabolism goes down by about 5% with each passing decade. In other words, this slowing down of the metabolism will lead to you burn 200 less calories on a daily basis even if your eating habits and exercise routines remain unchanged. It’s advisable to consult a nutritionist for a healthy dietary program to avoid weight gain during middle age. Including more greens and colorful fruits and vegetables in your diet, as well as the intake of lean protein in the form of lean beef, fish or chicken can help a lot.

There are various natural ways through which you can keep a check on unwanted weight gain and boost your metabolism. One ground rule is never to skip your breakfast. Research has shown that people who skip their breakfast are about 4.5 times more prone to weight gain as compared to those who always eat breakfast.  You must opt for an intake of 300 to 400 calories during breakfast. Try to eat at least five vegetables and fruits on a daily basis. Whole grains and healthy nuts like walnuts and almonds can also be included in your diet. Junk foods, as well as oily, sugary, and greasy items should be strictly avoided.

Daily exercises in the presence of a trained instructor can also be the ideal solution to fight weight gain in middle age. Ask the fitness trainers for your body-fat reading and track the readings approximately every two to three months to check your progress. Never opt for a crash diet and send your body into starvation mode, as this can be dangerous.

If you have been experiencing any physical issues that are taking a toll on your activity levels, it is important that you see your doctor immediately and talk to him/her about the same. There may be stiffness, joint pains, etc., which are quite common in middle aged people. In this case, doing exercises that are lighter on joints such as water aerobics can help to a great extent.

Hormones also play a vital role when it comes to weight gain during middle age, especially in the case of women. As women age, their hormone levels start to take a dip. If you are a woman worried about weight gain in middle age, stop being a passive victim of the problem. Instead, correlate your problem with your diet and fitness regime and change your eating and exercising habits.  Try to walk about 10,000 steps daily to stay fit and slim.

By following these simple steps, you can easily avoid weight gain during middle age.



Libby April 17, 2012 at 12:19 am

I can sooooooo relate to this article!!!  I’m finally getting serious about losing weight, but have discovered all sorts of aches and pains.  Thankfully, I have a pool that I can workout in and use it 3 or 4 times a week.  The other days I walk.  The weight is gradually coming off.

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