Dealing With Middle Age Weight Problems
August 10, 2009
Dealing with the weight you gain in your middle aged years can be a major problem for people across the globe. You can blame it to anything your hormones, lifestyle, giving up exercise, overeating, stressful life, the reasons can be immense. You can’t put the entire blame on hormones as they can cause only 2-5 pounds of weight gain.
How not to gain weight?
First and foremost you need to control your emotional eating, stressful life and anything related to your brain which leads you to eat more. Stress causes you to eat unhealthy and quit exercise.
Eat healthy and nutritious; make sure you keep the quantity, quality and how often you eat. The quality of food you eat is also very important. You should eat a lot of fruits, veggies, lean protein and whole grain. Avoid any kind of processed food. Quantity and the portion size is something people tend to avoid. Make sure you keep a check on your portion size as well.
Be Calorie conscious, and be accountable of the number of calories you consume. Make sure you have an idea about how many calories your body actually requires.
Ideal weight for the middle aged
It would be sane to concentrate not lowering the body weight but the overall fat content of your body. For 40+ men 18-25% is healthy and for women a mark of 22-27% is good. To maintain your healthy fat content you need to exercise, weight train and build muscle mass.
The waist size for a 40+ man shouldn’t go beyond 40 inches and for women that age beyond 35 inches.
Make sure you eat frequently throughout the day and don’t eat in the late hours of the evening. Eat a healthy and balanced meal with carbs, proteins and fats. Try and add variation in your exercise routine, don’t stick to the same exercise for more than a couple of weeks. Make sure you workout – cardio at least five times a week. Add weight training in your workout and challenge yourself. If you weight train you would not only develop muscle mass but also burn more calories.
Dealing with your belly
You tend to develop your belly when you hit around 40 years. You can do exercise focusing on your abs but make sure some belly fat is normal at this age and you can’t expect a waist size of 24 inches in your middle age.
Boosting Metabolism
If you quit exercise and lose muscle mass you tend to lose metabolism. Weight Training and cardio is essential for a good metabolic rate.
Best Exercise
Cardiovascular exercise is the best for people in their middle age, still don’t forget the importance of weight training.
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