Nobody becomes overweight overnight. Weight slowly creeps up and then one day you wake up, look into the mirror and realize you’re overweight.
This is more likely to happen as we age because of muscle loss, bone loss, and hormonal changes.
Inactive people can lose up to 5% of their muscle mass per decade after the age of 30. Muscle loss slows down your metabolism, making it easier for you to gain weight.
Bone loss may reduce your mobility, which increases the chances of weight gain.
Hormonal changes such as lower testosterone levels in older men or the decline of estrogen in menopausal women also trigger weight gain.
Presented with the above facts, one may assume that weight gain is inevitable as we age but that couldn’t be farther from the truth. Just look at these fit men and women in their 40s, 50s, 60s, and 70s.
You can maintain your ideal weight and even build an amazing physique as you age, using the simple strategies below.
How to Avoid Weight Gain as You Age
1. Walk Every Day
Walking is easy, isn’t it? Regardless of your age, regular walks can help push back weight gain and keep you fit.
Start walking for at least 20 minutes every day and see how your weight improves. You can walk in the early mornings or the evening. If you have a companion, take hikes on weekends to enjoy the freshness of the great outdoors.
Realize that most people gain weight on weekends due to inactivity. Therefore, take advantage of the free time you have on weekends and walk for at least one hour on Saturday and Sunday.
2. Stand More Throughout the Day
A sedentary life is a dangerous way to live, especially when you are aging. Sitting for long hours can increase the accumulation of visceral fat and lead to postural defects.
If you usually sit all day at your desk then relax on your couch in the evening before bedtime, you need to stand up more.
In fact, it’s not enough to stand, you need to move more when you are not sitting. More movement can involve pacing, stretching, running in place and others.
3. Change Your Mindset
One of the main hurdles older people face when trying to lose weight is the erroneous belief they can’t.
This mindset is self-defeating and will sabotage your weight management efforts if you don’t ditch it now.
A good diet and workout program will go a long way to help you live a fit and healthy life.
Build a mindset that encourages you to live according to your weight goals. It might be difficult, but it is far from impossible.
4. Do Household Chores
Do you do your household chores or does a helper do them for you?
Well, if you are trying to avoid weight gain as you age, you need to add physical activities to your daily routine. A simple way to do that is to do your own household chores.
Household chores such as doing the dishes, simple DIY home improvements, mowing the lawn and pruning the hedges are good ways to burn more calories. These activities might be simple, but it adds up to something and keeps you on your feet for longer.
Also, remember to walk to the groceries store instead of driving. Your body will thank you for it.
5. Maintain A Healthy Diet
Do you fancy sugary foods and snacks in your pantry? If you are watching your weight, you need to reduce your intake of processed foods.
If your diet isn’t on point, you’ll continue to gain weight as you age, even if you exercise regularly.
Eat healthy, nutritious, and well-balanced meals that mainly contain unprocessed foods.
Also, control your portion as weight loss and weight gain depends on your calorie consumption and calorie expenditure.
6. Keeping A Food Journal May Help
In addition to eating healthy, try to develop the habit of keeping a food journal. A food journal can be an actual physical journal where you record your food habits to determine how well you follow your diet plans.
However, you can use food apps such as Lose It! to track your calories, get new recipes and share your progress with other people in your situation.
Note that a food journal or calorie tracking is optional. You can easily maintain a calorie deficit if you get most of your calories from plant-based foods.
7. Make Strength Training a Top Priority
Research shows that strength training is an effective way of boosting muscle growth as you age.
Body weight exercises such as plank, push-ups, squats, pull-ups, sit-ups, and lunges are powerful ways of keeping your muscles and enhancing weight loss.
The best part is you don’t have to exercise for hours. You can build muscle exercising for less than 15 minutes a day.
8. Step on the Scale
According to research, it is easier to keep off weight after losing it if you weigh yourself regularly.
This does not mean you should use your scale every day. Rather, do weekly or monthly weigh-ins to track fluctuations in your weight.
With regular weigh-ins, you can quickly catch an upsurge in your weight and correct course before things become uncontrollable.
9. Don’t Skimp on Sleep
Sleep deprivation, according to several studies is a major cause of elevated levels of the hunger hormone ghrelin. Your body requires adequate, quality sleep to regulate the levels of hunger and satiety hormones.
If you don’t get enough sleep, you will disrupt the balance, creating a deficit of leptin which regulates satiety and excess appetite. This will result in an increased appetite for junk and sugary food.
Lack of sleep can also increase stress, leading to higher cortisol levels. High cortisol levels increase the storage of fat in the abdominal region.
Don’t cheat sleep. Make sure to get a minimum of seven hours of sound sleep every night.
10. Go for Regular Checkups
You might be doing everything right and still can’t shake off the stubborn fat. In that case, you need to go for a medical checkup.
It might be that your sudden weight gain is a symptom of an underlying health condition. The earlier you get a proper diagnosis, the better for your immediate and long-term health.
11. Consult Your Doctor
Reading weight loss strategies online may not be enough if you have some medical conditions that predispose you to weight gain.
You may be getting the best weight loss advice online, but seek the professional advice of your doctor if your case is extraordinary.
12. Make Lifestyle Changes
Simple lifestyle modifications can help you avoid weight gain as you age.
Do you enjoy late night movies with a large bucket of popcorn and soda? Are you a smoker? Is it difficult for you to take your tea or coffee without sugar?
Old habits can be hard to break, but you can find healthier substitutes for less-healthy ingredients in your diet.
Stop stocking your fridge with sugary drinks. Remove your cookie jars from the countertop and replace them with fruits.
Serve food on small plates and practice mindful eating. These simple changes can make a lot of difference in your weight goals.
Bonus: Start Now!
Do you think it’s okay to splurge now and lose the weight later? It possible to do that but it won’t be easy. So don’t postpone action on your weight management. The earlier you start the better for your overall health. The time to start is NOW!
The fat blaster sequence will allow you to start seeing results right away. This program has short and simple sequences you can do anywhere without equipment.