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How to avoid age-related weight gain

You may have noticed that you tend to gain some weight over the years. Some years, you gain more and others you don’t. You’re not always sure how your body is going to handle new jobs, friends, and life events, but one thing is certain and that is that weight fluctuates as you age. BUT…why does it?

Why does our weight change as we age?

Because other parts of our bodies and lifestyles change! As we get older, how much we eat and exercise varies. Our hormones rise and fall and how our body handles fat changes too.

When we get older, it can be easier to gain weight and harder to lose it. You’re not on your own though. There are ways to help your body stay active and healthy.

You may feel like you didn’t have to do this while you were younger. Maybe you could eat whatever you liked and you wouldn’t gain weight, but bodies change. Plus, thinness does not equate to fitness and wellness. In other words, just because you are thin, doesn’t mean you are healthy. You can be thin and malnourished. The question is: Do you feel good? Do you have energy? Do you feel like you can tackle the day?

There are ways to lose weight that still prioritize your health. We want you to consider this whenever you’re hoping to lose a few pounds. Please read on to find out more!

How to lose weight while staying healthy:

1. Focus on the fruits and veg BABE!

Produce is great because it has tons of nutrients and less fat than grains, meat, and dairy. Delicious berries are always a better choice than a sugary snack or dessert. 

2. No on night time eating

Eating the majority of your meals and snacks before 3 pm is better for losing weight. Try and schedule your dinner earlier rather than later. AND please avoid that midnight snack!

3. Control by cooking

The best way to monitor what you eat is by cooking your food! When preparing meals, it’s important to try baking and grilling instead of frying food in oil and butter. When you go out to eat, it’s hard to know how your food was prepared. If you’re eating at a restaurant, steer clear of dishes that are fried or smothered in creamy sauces.

4. Be about breakfast

Eating snacks and small meals throughout the day give you more energy and manage your appetite. This means…you shouldn’t skip your first meal of the day! Have some healthy meal like overnight oat. It’ll also make it less likely that you’ll be grabbing a sugary donut on your way to work or overeating during lunchtime.

5. Be sweet, don’t drink your sweets

Sugary drinks like soda and energy drinks aren’t great to have in your daily diet. If you drink coffee or tea and add sugar, opt for more natural sweeteners like honey. If you’re trying to lose weight and eat well, cutting out sweet beverages is a must.

6. Skip seconds

When you have a meal, spend time chewing and digesting it. Taste the food and savor the seasonings. Listen to your body. Do you want more food because you’re still hungry or you like the taste of the meal? We can’t stress how vital it is to know the difference. It’s always important to eat enough for your body while also avoiding overeating and the sluggishness that accompanies it. If you’re concerned about losing a certain amount of weight, there are apps that can help you track what you’ve eaten and the calorie count.

7. Pay attention to the party in your body

To emphasize what we said above, pay attention to your body as you eat. When we eat as we’re working, watching a show, or completing some other task, we are distracting our brain. Your brain isn’t focusing on whether you’ve had enough food. While it’s distracted, you may continue to eat and eat. 

8. Make some muscle

What’s one way to keep the weight off? Build muscle! Muscle is a lot better at burning calories than fat. As we get older, we lose muscle so it’s important to continue to work out. Focus on exercises that strengthen your muscles like push ups, squats, and lifting weights. Aim for twice a week (at least).

9. De-stress is best

When we’re stressed, we may reach for a sugary or salty snack. That quick fix won’t help you with your stress. It’ll just add more fat for your body to break down. Some great ways to shed the stress is taking daily walks, breathing deeply, reading, and meditating in the morning or at night.

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