AvoidingThe Middle Age Spread

18:04' 21-01-2019
Middle age is often accompanied by weight gain, the notorious “middle age spread”. This happens because your metabolic rate is reduced by about 2% every 10 years after the age of 20. Work commitments can also mean physical activities are cut back.

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    Photo: publichealthathens.com

    Combined with poor diet, weight gain and other health problems become an unwanted feature of middle age. To stabilize your weight and maintain good health, nutrition experts recommend you to take these seven steps.

    Regular endocrine examinations

    Middle aged people may have some thyroid problems, one of the causes of the decreased metabolic rate leading to weight gain. Check your health and weight by visiting an endocrinologist at least once a year.

    Sleep and diet

    Poor diet can affect your sleep. For those who are 30 and over, sleep quality has a great impact on health and well-being. Balance yourcalorieintake, eat fresh foods, consume fewer processed foods, and maintaina good rest routine.

    Increase physical activities

    As growing older, you will become too lazy to do exercise. Traveling by personal vehicles reduces the time for doing physical activities. You should often walk short distances and use stairs instead of elevators to work off energy. Exercising at least three times a week is a way to reduce fat accumulation in the lower body.

    Choose more vigorous exercises

    HIIT workouts are ideal for middle-aged people because they are good for the cardiovascular system, strengthen muscles and save time. Every day, you only need to spend 15 minutes exercising with simple tools, such as dumbbells, hula hoops or stairs. Doing them regularly will help you lose weight effectively.

    Drink more water

    When you reach the age of 30, your skin will have the signs of dryness and loss of elasticity and firmness. Your body is also proner to dehydration, making you tired when exercising hard or working outdoors. You need to drink water usually as this is both good for your skin and helps boost metabolism and keep the digestive system healthy.

    Eat less foods that are high in starch and sugar

    Breads, pastries, and carbonated or alcoholic beverages should be restricted. Slow metabolism will cause these foods to turn into excess fat which accumulates in the abdomen, buttocks and thighs.

    Eat more foods boosting metabolism

    Research has shown that drinking four cups of green tea a day helps lose weight and stabilize blood pressure. The epigallocatechin gallate (EGCG) in it helps enhance antioxidant activities and  increase energy consumption by 4%.

    Fish and spicy foods help burn fat effectively. You should add these food groups to your menu to have good health and body shape.

    Phung Nguyen

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