8 Key Ways To Maintain A Healthy Weight In Middle Age
Staying at a healthy weight can be a challenge for many people, as changes to our body and metabolism make it harder for us to burn off excess calories.
There are also medical reasons that you might gain weight in middle age, so it is best to regularly get checked out by a medical professional to ensure everything is as it should be.
As at any age, the key to maintaining a healthy weight in middle age is through exercise and a healthy diet. There are many options to help you achieve this goal, and you may need to rethink various aspects of your lifestyle to ensure that you get the most out of healthy living.
Here Are The Top 8 Key Ways To Maintain A Healthy Weight In Middle Age:
1. Try Meal Kit Deliveries
If you struggle to find the time and energy to plan new and healthy meal ideas day in and day out, then a meal kit delivery subscription could be perfect. There are plenty of options available offering breakfast, lunch, and dinner meal kits.
They often come pre-portioned, so you know that what you’re eating is exactly what you need to maintain a healthy weight. You can then use the recipes provided to recreate the meals with your own ingredients in the future.
2. Eat Food With Healthy Fats
It is important to avoid overly processed and saturated fats in food, but many people think this applies to all foods with fats as well. There are foods available that include healthy fats that can form a crucial part of a balanced diet. For instance, nuts and olive oil contain plenty of healthy fats, though these should be consumed in moderation.
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3. Exercise Daily
Exercise is another critical consideration when trying to maintain a healthy weight. You don’t need to get out and run marathons to benefit from daily exercise. Even a short wall each day will do a lot for your weight loss goals, heart, and overall health.
Consider starting with a 10-minute walk each morning before increasing the amount you move over time. You should also include exercises that improve strength and flexibility, such as weight training and yoga.
4. Serve Smaller Portions
Portion sizes can be a big culprit when it comes to overeating, and many people feel the need to clear their plates even after they’ve stopped feeling hungry.
An excellent way to combat this is to serve smaller portions, to begin with. You could invest in smaller crockery that won’t hold as much food and follow recipe guidelines for how many servings a dish makes.
5. Get The Right Nutrition
Getting nutrition right can be a big challenge for many people entering middle age. By the time they’re in their 50s, most people are pretty set in their ways when it comes to diet. Small changes can help, but often more sweeping and dramatic changes to diet are needed to help shed excess weight.
A great way to help get all the nutrients needed into your diet while working out a balanced diet that suits you is through nutrition top-ups. Take a look at the excellent options from SUSTAGEN Everyday for an idea of what to look for.
These supplements can be a great option for anyone who wants to ensure they get all the vitamins, minerals, and nutrients they need on their weight loss journey.
6. Work Out With A Buddy
If you struggle to find the motivation to commit to an exercise regime, then pairing up with a buddy can be an excellent option. By working out with someone else, you’ll be able to keep each other on the track, encouraging and motivating one another to keep at it.
It is best to choose someone who is at a similar fitness level to your own so that you can keep up with one another. You could also sign up for running groups or go to a local yoga studio with a group of friends.
7. Sleep Well
The quality of our sleep has a knock-on effect on all other areas of our lives, weight management included. If you get poor quality sleep, you are more likely to be fatigued, irritable, and unfocused during the daytime. This can make getting up the energy to exercise or cook a healthy meal even harder.
Ideally, you should be getting seven to nine hours of sleep each night, and you should wake up feeling refreshed and energized. If you wake up feeling worse than when you went to sleep, it may signify that you need to replace your mattress, pillows, or bedding. A good rule of thumb is to replace your mattress roughly every ten years and your pillows every two years.
8. Eat Less At Night
Eating later at night has been linked to weight gain, as well as a range of other health issues. It is not sure what is causing this, but it is commonly accepted that our bodies are better at processing food earlier in the day than at night. It is best to avoid eating at least two or three hours before you plan to sleep to get the best results.
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