Middle age spread, the tendency to accumulate fat around your abdomen as you get older, doesn't have to be an inevitability.As you get older, it is natural to gain weight.If you follow a healthy diet and maintain an active lifestyle, you can prevent the spread of middle age love handles and beer belly.Keep the weight off to feel better and reduce your risk of long-term illnesses like heart disease, diabetes, arthritis, and some cancers.
Step 1: When you are young, make healthy habits.
You should start working out and eating right when you are 50.You can start good habits when you are young, then adapt them as you get older.Practice makes perfect, so start today if you feel challenged trying to change your diet or find time in your schedule to exercise.
Step 2: Accept that your body is changing.
Your hormones and metabolism change with age.Your body doesn't burn calories like it used to if you lose muscle mass and gain more fat.If you know that you need to improve your habits to keep your current shape, then you will be in a better position to prevent unwanted weight gain.Increasing your amount of physical activity is one way to start eating a healthier diet.If you've always lived a healthy lifestyle, keep it up!If it becomes harder to maintain your fitness over time, do not be discouraged.
Step 3: Seek out people who support you.
If you want to maintain a healthy weight, surround yourself with friends and family.You can cook healthy meals with others if you include them in your shopping and meal planning.Hold each other accountable for getting your exercise by having a "gym buddy" or "walking partner".You will find it easier to maintain good habits when people are involved.Help your friends and colleagues stay out of middle age.Set a challenge for everyone to lose weight.
Step 4: Get enough sleep.
People who don't get enough sleep consume more calories.Being sleep-deprived can make it harder to stay active.Try to get at least 7 hours of sleep a night.A regular sleep schedule is one of the best ways to get good sleep.Go to bed at the same time each day.Do not nap too much during the day.If you are sensitive to caffeine, avoid it after 4pm or earlier.Don't watch TV in your bedroom to train your brain that "bed" means sleep.It's a good idea to develop a relaxing sleep routine.Have a warm bath, read a book, or have a cup of tea.
Step 5: Decrease the amount of food you eat.
In your 50's you may need to eat 200 fewer calories than you did in your 30s and 40s.It's just as important to get vitamins and minerals as it is to prevent osteoporosis.Choose the right foods to limit calories.It will help to keep a journal.You should write down what you eat.You can record the calories you get from your food.If the label says 200 calories, but you eat three times the serving size, that's 600 calories.
Step 6: Breakfast is eaten every day.
People who eat breakfast every day gain less weight than people who don't.A healthy meal at the beginning of the day will kick start your metabolism and boost your energy.Egg whites, cottage cheese, oatmeal, and fresh fruit are included.
Step 7: Good fats replace bad ones in your diet.
Red meat, butter, margarine, and shortening are bad fats.Decrease how much you eat.If you want to cook with olive oil, use it instead of butter.Red meat like beef and pork should be replaced with poultry.Eat a lot of fish that has good fat and is rich in vitamins and minerals.There are many options for salmon, mackerel, and herring.Low-fat or fat-free dairy is a good choice.unsalted nuts, seeds, soy, and beans are good for you.Limit your eating to once a week.
Step 8: You should base your meals on fruits, vegetables, and whole grains.
Fruits and veggies are high in vitamins and low in fat.canned fruits and vegetables often contain high amounts of salt and Additives, which is better than fresh and frozen.You should eat 5-9 serving of fruits and vegetables a day.Whole grains have tons of fiber, so make the bulk of your meals with them.White bread and refined sugars can be avoided.Dark leafy greens, red and yellow veggies, peas and beans, and starches are some of the vegetables you can eat.
Step 9: It's a good idea to cut down on the sweets.
Sugars add calories to your diet.You can cut down on cakes, pies, cookies, doughnuts, ice cream, and candy.Other sugar-laden items include soda, energy drinks, sweetened tea and coffee.Natural flavors like lemon, lime, or orange slices can be added to regular water.Try mint, cucumber, or basil.It is okay to treat yourself without completely eliminating sugar.Don't make sugar a part of your diet.
Step 10: Limit the amount of alcohol you consume.
Alcohol has a lot of calories.It can be hard to maintain a healthy weight if you consume alcohol regularly.If you can, limit your alcohol intake to one drink a day.
Step 11: 75-150 minutes a week for physical activity.
You should create a schedule that will get you moving for at least 5 days a week.If you do moderate aerobic activities like biking or swimming you can get to 150 minutes of activity weekly.75 minutes a week of activity is possible if your workouts are more vigorous.
Step 12: Aerobic activity can be done weekly.
Aerobic workouts increase your heart rate and breathing rate.They help you keep weight off by burning calories.Good options include walking, biking, and swimming.If you have joint pain, swimming is a great aerobic exercise.
Step 13: Strength training can be added to your workout regimen.
Strength training can help build muscle and increase metabolism.Always have a professional show you how to avoid injury if you use exercise equipment at the gym.Wrist curls, arm Curls, chair dips, elbow extensions, and seated rows are some of the exercises that can be used to build muscle.Back leg raises, toe stands, squats, and lunges are some of the things that can be done.The main way to reduce belly fat is to burn calories, but you can strengthen your core and have more strength for other workouts.Chunk, plank, bridge pose, segmental rotation, quadruped, and superman are all done.
Step 14: You have to get at least 10,000 steps a day.
If you walk at least 10,000 steps a day, you are less likely to gain weight.The distance is about 8 km.Try to increase your steps by 500 a week until you reach your goal.You can use FitBit to monitor your steps.It is a small watch that keeps track of a lot of things.You can use an online tool to monitor your steps.Taking the dog for a walk, using the stairs instead of the elevator, parking farther away from your destination, window shopping, walking to visit neighbors, and even getting up to change the channel on the TV are some easy ways to increase your steps.
Step 15: Don't watch TV for more than two hours a day.
Limit TV viewing to no more than 2 hours a day.People who watch less than 2 hours of TV a day are less likely to gain weight.Instead of sitting in front of the TV, take a walk outside after dinner.Light to moderate exercises can be done while you watch your favorite program.Just jog or walk in place and do squats, crunches, or both.