The older we get, the harder it can be to stop putting on weight. Burning calories just isn’t as easy as it used to be. But is middle age spread inevitable? Well actually, no it isn’t. There are things you can do to massively help with it.
You might begin to notice you’re putting on fat in certain areas of your body. It could be around your waist, in the chest area or maybe those bingo wings are looking bigger than usual. It can happen to all of us but the good news is you can keep that fat at bay.
So let’s look at some different ways you can eliminate middle age spread:
#1 – Eat Less Carbs
Your body needs fuel to allow you to perform your daily tasks and give you the energy you need. But if you give it the wrong fuel, then it can be stored as fat. Eating more protein and less carbs on a daily basis can really help with this.
There are many ways to add more protein to your meals, some great sources include fish, chicken, lean meats, nuts and seeds. Remove some of the bad carbs such as white bread, white rice and pasta. The best diet for middle age spread is when you prevent hunger by adding lots of vegetables to your main meals, which provide great fibre, along with essential nutrients too.
#2 – Use Your Muscles
With age, our muscles can begin to deteriorate. When this happens, we burn fewer calories on a daily basis. Then the inevitable happens, we begin to put on weight.
But if you keep your muscles in shape by doing regular middle age exercises for strength, then it will make sure they carry on burning calories for you, each and every day. Just 2-3 times each week, is enough to keep them strong. It doesn’t have to be heavy weight training, just light weights are enough to begin with.
#3 – Keep Stress At Bay
Midlife crisis anyone? There are a lot of emotions that can suddenly hit us when middle age appears. So many things we wish had done differently or wish we could do in future. The main issue with this is it can cause a lot of stress.
And believe it or not, stress can actually cause you to put on fat. Stress causes a hormone called cortisol and this can build up, mainly around the stomach area. This can easily turn to fat.
So try and add some stress busting activities into your daily regime. Meditation or yoga can really help in getting rid of middle-age spread.
#4 – Move More
This might sound too obvious but the more we move around, the more calories we will burn. However, if you’re not mindful of this, you might find yourself sitting around more than you should. And the more you’re sitting around, the more chance you are going to have of putting on that middle age spread.
Whenever you have the chance, get up from your seat and do something. Whenever you’re sat, constantly think about what else you could be doing. Then get up and go and do it.
You’ll be surprised at just how many more calories you will burn when you’re not sitting down.
#5 – Get A Good Night Sleep
Sleep plays a huge part in our daily regime. You might find that you don’t get as much sleep as you used to do, hormone levels change, many women are going through the menopause and various things can keep us awake.
But when you are tired, it can also make you hungry and you’re more likely to eat. Naturally, this can lead to over-eating, consuming too many calories and then weight gain will start.
So try and remove any distractions and have a regular night time routine. This pattern should lead to you getting more sleep and you’ll enjoy your days even more.
So, Is Middle Age Spread Inevitable?
No, it’s not inevitable. But you may have to pay more attention to your daily regime. Watch the foods you eat, try to be more active and get a good night’s sleep.
Do all those and you’ll be well on your way to keeping slim, fit and living a healthy life!
About – Over 40 Squad, created by Tony Newton, are a team of passionate writers and editors who specialize in creating information specifically for the over 40’s.