Ah, weight gain– one of those “irrelevant” things we keep thinking and talking about, even though what matters is how beautiful we are on the inside, right? Errm, you could say that, yes.
As we age, gaining a few (or a lot of) pounds seems inevitable, doesn’t it?
After all, reasons to justify your “love handles” are multifold: our body composition changes, we exercise less and eat more, we lose muscle tissue and therefore burn fewer calories, etc.
However, you may have noticed some men and women seem to maintain their high school weight, even as they age. How do they do it, and why can’t you? Well, yes you can, and here’s how:
Don’t Get Comfy
Assuming weight gain is inevitable puts you in the mindset where you (inevitably) gain weight.
Instead of getting comfortable in the idea you’ll gain weight, get slower, won’t be able to maintain youthful skin, etc. keep yourself motivated to take the best care of your body and mind, as if you were in your 20s or 30s.
Even if you’ve gained a few pounds, that doesn’t mean you can’t shed them.
Opt for Strength Training
Strength training boosts your metabolic rate, helps build muscle and shed extra pounds; it’s recommended you train with weights a few times a week.
No matter how old you are, you are never too old for a good, customized workout.
If you don’t trust gym plans, hire a personal trainer that’ll customize a workout plan per your body structure, health, and expectations.
Never Skip Cardio
Cardio helps keep weight gain in check, no matter how intense or mild it is. To be clear: no one is expecting you to run a treadmill for days to stay in shape; in fact, the more time you spend in nature exercising, the better.
Any exercise that gets your heart pumping burns calories, so walking, jogging, power walking or spinning for 30+ minutes daily can be the answer to your toned body.
Guess what? Even things like vacuum-cleaning and dusting counts as cardio (hey, don’t shoot the messenger!).
If you are experiencing any health issues, here are five questions you need to ask your doctor before choosing the right workout for you.
Fill up on Low-Calorie, High-Volume Foods
You probably know this by now but eliminating fried and fast foods from your diet and replacing them with vegetables and whole fruits is key to a healthy, fit life.
Whole fruits and veggies are “nutrient-dense,” meaning they have a relatively small calorie cost but a lot of nutrients.
They’ll keep you full, healthy and in shape. Include protein at each meal or snack: eat egg whites, poultry breast, seafood, lean cuts of red meat, low-fat or nonfat dairy products as well as plant proteins such as lentils, beans, and protein powders.
Oh, and – don’t forget to drink water, lots of it!
Keep a Diary
A diary is not a thing that’ll help you lose weight or stay in shape, but definitely, a helpful method to keep you motivated. Write down what you eat, how much water you drink and how much exercise you do every day.
In keeping tabs on your weight, you’ll be able to track the results and celebrate your hard work, afterward.
Keeping age-based weight gain and being in the best shape is pretty much reduced to self-control, excellent organization and willpower so active that you never get tempted to try your neighbor’s delicious cheesecake or your husband’s morning pancakes.
Oh well, what can you do?
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