Health

Top Ways To Not Gain Weight As You Age

Weight gain is a problem faced by most people these days.

The gain in weight may be due to a disease, lifestyle habits or because of other complications. But, it is transient and can be controlled with some simple changes in our day-to-day life.

Why Do We Gain Weight With Age?

A simple explanation for gain in weight in our late 20’s to 30’s is because we become lazy. With age, we tend to become more and more inactive. We are so engrossed in our life that we tend to miss out on paying attention to our diet, eating habits and lifestyle. This tends to contribute to our weight gain.

A more scientific reason maybe, with age our metabolism tends to slow down and muscle cells don’t repair themselves as fast as they used to- this can contribute to a rapid loss in muscle mass and gain in body fat. Moreover, there is a natural drop in our hormonal levels which contributes to the loss of muscle mass.

Tips To Avoid Age-Based Weight Gain

The good news is that this weight shift is not inevitable. Here are 5 tips that will ensure healthy living and help you keep your weight in check:

  1. Diet

The first thing to do is to pay attention to your diet. Are you consuming too much junk, sugar or processed food? Replace them with healthy, organic options packed with lots of protein and healthy fats. Always try to include one protein option in your meals in the form of eggs, fish or dairy products. Include lots of leafy greens like spinach, kale and fresh fruits and vegetables in your diet.

  1. Regular Exercise

Now that you’ve taken care of your diet, start burning those fats. Maintain a regular exercise routine to keep your body active, fit and healthy. Cardio exercises are extremely easy to perform and can make a significant impact on your body. Apart from this, you can also try more core and strength training exercises, a few times a week, to help you trim down your body and maintain a healthy weight.

  1. Get Moving

Always try to get up on your feet and get moving. Walking is the best form of exercise; avoid your car while travelling short distances, take a walk instead. Walking will not only benefit your body but it can also help clear your mind and thoughts. Avid using the lift or escalators, take the stairs instead! What’s more, running up a staircase is the best way to tone down those calf muscles.

  1. Get Your Beauty Sleep

Sleep is extremely important to help your body repair and rebuild itself. Try to get at least 7 hours of sleep every day to enhance your body’s natural healing process. Also, maintaining a fixed sleep schedule can help to regularise your sleep cycle. This way, you’ll not only get a good night’s sleep but you’ll be more active the next day without feeling laggy or tired.

  1. Maintain a Record

Lastly, keep a record of what you’re eating and how it makes you feel. The food that we eat can affect our mood as well as our overall well being. Keeping a record will help you keep track of what you’re feeding your body and it will initiate a feeling of self-realization. It will also reduce binge eating and emotion and mood induced hunger.

Eat small portions more frequently rather than eating huge ones at once. Drink lots of water and take care of yourself. Ultimately, it is your body and it is your responsibility to take care of it.

 

About the Author:

Jessica, a registered dietitian, a wellness guru that loves to read, research and write. A fitness freak who believes in healthy living and doesn’t like to miss her yoga. When not reading she can be found relishing her favorite foods.

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