The middle-age spread is not a myth. It’s an evil curse of aging that can be more stressful than wrinkles, joint problems, or other signs of time passing. Studies have found that for women, the middle age spread happens around the age of 38 while for men it occurs around 44. At these ages, our metabolism slows down, making fat harder to burn and on average, we gain 30 pounds before the age of 50. One good thing about the curse though is that there is a remedy. Check out these tips to beat the middle-age spread.
Foods that Prevent the Spread
A study conducted by Tufts University found that certain foods can help control blood glucose levels and control weight gain in the long run. Some of these foods include Greek yogurt, cottage cheese, fish, chicken breast, nuts, and eggs. These magical foods can help battle the curse of the spread, but you should also avoid bread, rice, alcohol, soft drinks, and processed foods. There are even diet programs designed for people over 35 that incorporate these food suggestions if you would like an outlined schedule to follow.
Eat Breakfast Later
The time that you eat could determine your glucose level and how much you are able to burn during the day. According to health coaches, you shouldn’t eat three hours before going to bed and then eat breakfast later so that you fast for about 16-18 hours. By fasting like this, the body uses stored glycogen for energy which burns fat faster. The process works even better if you exercise before breakfast.
Eat Smaller Portions
Smaller plates will help to maintain a good diet during our adult years. A good way to eat smaller portions is to eat on smaller plates. This allows your mind to match up with your stomach and ensure you don’t overeat. According to dieticians, your meat portion shouldn’t be large than your palm, while your carbs, fruit, or vegetable options should be about the size of your fist.
Exercise 150 Minutes a Week
We lose muscle mass naturally at the age of 40 so diet alone will no longer be enough to lose weight during our middle-ages. Once you reach the age of 35, you will need to allot 75-150 minutes of physical activity a week, and ideally about 30 minutes a day for at least five days a week. You should mix up your workout regimen between aerobic exercises such as walking, jogging, biking, and swimming, with strength training at least twice a week. Studies have also shown that if you get at least 10,000 steps daily, you are sure to stay fit and maintain a healthy waistline.
Although we become cursed the older we get, these tips will help you battle against the middle-age spread. As long as you incorporate healthy eating habits and regular exercise, you can ward off the unnecessary weight gain associated with aging.
Once again, thanks to Jane Sandwood for this great contribution