Midlife weight gain is very common in people of both the sexes. Once you have crossed your teen-age, every decade, the rate of metabolism decreases by 10%. People in the age group of 30-40 are found to add 10-15 pounds to their normal weight. You must not simply accept this issue as a common midlife weight gain. You may indulge into some of the life risking problems. With the right physical fitness and nutritional regime, you can fight the midlife extra pounds. Read on for the tips to fight midlife weight gain.
1. How to look different from the people who face midlife weight issues?
Stress causes the brain to release false triggers that make you feel hungry. You are tempted to eat which is a false signal. Stress is also responsible in forcing you to choose irregular lifestyles. Learn to relax. Your nutrition must be programmed in terms of quality, quantity and frequency.
Quality goes with including fresh fruits and vegetables, sprouted grains and lean protein. Stay away from processed and fried foods. They are not good for health. Concentrate on the number of calories required by your body. The calorie intake for a middle aged woman should not exceed 1600 calories and for a man it should not go beyond 2,000 calories. You can engaged yourself in gyms, health clubs, etc.
2. What to choose between overweight or underweight in midlife?
As you grow older, it is expected that you will loose ½ lb muscle mass and gain ½ lb fat every year. Rather than losing muscle mass, you should consider losing fat mass. This can be achieved through strengthening exercises.You need to be trained from an expert. Through these physical activities, you can definitely burn out the calories and reduce your appetite.
3. Despite eating right and exercising, what’s the reason of gaining weight in midlife?
Eat atleast 3-4 times a day with small servings. Ensure that these meals supply the essential nutrients required for the body. This planning balances your calorie intake thereby increasing the metabolic rate.
The body fat becomes more resistant to the same kind of routine exercises. You need to add intensity by taking up weight training programs. This strengthens the muscles in the body. Of course, genetic factors also affect the midlife weight gain.
4. Is HRT the root problem for midlife weight gain?
It is a false belief that HRT is the root cause of midlife weight gain. The fact is that hormonal influence on weight gain is very less. HRT causes a woman to add a couple of pounds to her weight. The reason for this is that after midlife, the expected calorie intake in women is less as she spends little energy.
5. How does a belly become a problem in midlife like never before?
Stress and hormones are the factors that contribute to midlife weight gain. Stress in midlife women causes the elevated levels of cortisol. The cortisol settles in the fat cells leading to accumulation of fat mass around the abdominal region.
6. What are the steps to loose the fat around the belly?
Develop healthy eating habits, remain free from stress and above all you must get involved in physical activities. You can enroll yourself into a weight loss training program. Learn to use stairs. Avoid using your vehicle; instead take a walk to reach your destination. After all these, you can not expect having a flat stomach that you had before. But you can tone up the fat mass around your belly. Thus by putting a little effort you can reduce your belly size.
7. How to increase the metabolic rate?
Follow the guidelines of an expert before beginning weight loss training. The training should be programmed in a way considering the burning of the fat mass. You must take care not to have lean muscles. By following this principle there will be an increase in your metabolic rate and strengthening of your muscles.
8. What are the workouts for midlife people?
Before starting any workout, you need to undergo a thorough medical checkup to know that there are no underlying problems. You can take a regular brisk walk for 15 minutes at a low pace. You can also plan some gentle stretching routines for 20 minutes a day. Once you are comfortable with this, you can shift trying the daily workouts for half an hour. Regular Cardio-workouts burn around 500 calories a day. Your self image will no longer be a problem, if you follow the guidelines.
9. Which is the toughest segment of your life?
Based on your commitments, you are sometimes forced to follow irregular eating habits. You may skip meals in a hurry for your office or you may eat more at once. You may not be able to count the calories of the food that you are having outside. So, to keep a track of all these, you need to plan and pack your food beforehand. Avoid late dinners. Whatever you eat must be of a quality food.
10. What is proper diet and how many meals a day to be preferred?
Instead of taking 3 large meals, you can frequently eat smaller meals. This helps in balancing your blood sugar level as well as the calorie intake. By following this eating method, you definitely do not feel hunger. Ensure your body is supplied with all the required nutrition. Avoid fried and junk foods. Do not forget about the fluids. Your body must be well hydrated. Avoid sweet drinks. Stick on to natural fluids. Including fresh salads to the diet will help a lot.
