Adult men and women begin to lose muscle mass naturally at about age 40. At this age, many people experience a steady weight gain of one to two pounds each year. In men and women, higher estrogen levels predispose the body to store fat around the abdomen. Researchers have found that changing patterns of hormone production including estrogen causes the average person to add one to two pounds around their midriff every year from the ages of 35 to 55. The good news is that as we move through our 30’s, 40’s, and 50’s the expanding waistline can be trimmed by following some very simple tips.
Here Are 5 Ways to Reduce Your Expanding Waistline:
Eat Less Move More
By eating less food, caloric intake is reduced, which helps compensate for the loss of muscle mass. Lean muscle requires a lot of energy to maintain and consuming fewer calories reduces fat. There is nothing mysterious about calories. Thirty-five hundred calories equal about one pound. If you take in 3,500 calories fewer than what you burn, you lose a pound. If you take in 3,500 more than you burn, you gain a pound. Eating less food, especially processed foods and exercising more reduces fat. To begin, start by walking at least half an hour each day, five to seven times a week. Walking exercise can be accomplished on the lunch break, and after dinner in ten-minute increments. To increase stamina, engage in interval training alternating bouts of high and low-intensity exercises that elevate heart rate. Think of cycling (indoor or outdoor), rowing machine, or jumping rope. A great way to start is with two minutes of fast walking or followed by two minutes of slow walking. Health, endurance, nutrition, and general well-being are all dependent on a common denominator, circulatory fitness. The only way to get it is by a systematic method of exercise.
Fitness Is Free
According to a study from Johns Hopkins University, adults who engage in moderate exercise significantly lower their risk of heart disease and diabetes by reducing their abdominal fat. The sedentary and couch potato lifestyles can speed up age-related changes in metabolism, as does overeating. As with other habits that change health, weight management begins with recognizing that it is a problem. Engaging in a strength training routine will help counteract muscle loss and help in the development of toned muscles. This is easily achieved in your home or office without the use of equipment. For example, push-ups, sit-ups, squats, and stationary jogging do not require the use of weights or a gym membership. The exercises are free and you do not have to leave your home or office.
Shrink Your Plate
At mealtime, using a smaller plate makes portions appear larger. Increased consumption of fresh fruits, vegetables, and whole grains are more filling and have fewer calories. Eat more slowly and enjoy what you are eating. Instead of a second helping of food, get up from the table and take a 10-minute walk, or develop a quality time habit. Work toward replacing food consumption with exercise. Instead of chowing down, trade in the food habit with a mindset toward fitness. Your waistline will thank you!
Inadequate sleep leads to an increase in obesity, diabetes, and heart disease. Research consistently shows that getting less than seven hours of sleep per night increases these risks. Break your chain of thought before bedtime. Turn off the news. Relax by reading, taking a bath, or listening to soothing music. Adhere to a calming routine that helps to keep your mind from working overtime on life’s stresses.
Stress is a part of life and is here to stay. Stress causes an increase in the secretion of cortisol. It can contribute to memory loss and cognitive changes as seen in dementia. Reactions to stress can vary enormously, and some of these are undesirable. An honest attempt to identify the cause of the problem often leads to more effective control of eating habits and the desire to exercise. Make the most important plan for your life-the plan for good health!
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Jackie Solimini is a Wellness Counselor, Health Educator, and Fitness Trainer. She is the Principal of Superformance Wellness Counseling @ https://www.superformance.online. Jackie specializes in helping people lead happier, healthier lives through improved nutrition and emotional and physical well-being and fitness.