Adults gain, on average, 1.8 to 2 pounds a year, simply by getting about 100 more calories a day than they burn. And it gets worse as we get older. Our metabolism slows, our body composition shifts from muscle to fat, and we tend to be less active, but eat just as much. Here are some ways to stop creeping weight gain at any age:
1. Make time for aerobic and resistance exercise. Aerobic exercise, like walking or biking, is good for revving up metabolism and burning calories. It may even increase a blood protein that suppresses appetite, new research shows. And weight-lifting builds muscle that helps you burn more calories 24/7.
2. Use protein power. Eat some at every meal or snack. Protein helps you feel satisfied longer, because it stabilizes blood sugar. Plus, it helps build muscle.
3. Watch your carbs. Stick with slowly-digested, high-fiber whole grains. Sugar and white flour, even white rice, break down fast and cause a spike in insulin levels, followed by a drop in blood sugar that eventually leads to more hunger.
4. Strategize when you eat out. Don’t blow a week’s worth of calorie-cutting with one thoughtless meal. Make it your intention to enjoy your food without overeating, and don’t arrive too hungry to stick with your plan.
5. Get enough sleep. Sleep deprivation can lead to overeating, driven by a rise in stress hormones. If you’re having trouble sleeping, see your doctor. Consider a nap part of your diet plan.
6. Try a weight-loss supplement. A wide variety of supplements have been clinically shown to safely and effectively promote weight loss. They include appetite reducers, carb blockers, which let you enjoy a few “free” calories and green tea extract, which can boost your metabolism.
7. Consider taking resveratrol. This anti-aging compound derived from grapes or red wine has been found to reduce the number of fat cells.
The Anti-Aging Bottom Line: Maintaining a healthy weight is fundemental to staying healthy as you age. Weight gain is associated with many chronic diseases like diabetes and high blood pressure and is also considered a risk for some types of cancer. Use all the tools and strategies at your disposal to help you keep your weight down as you get older.
QUICK TIP: Want to lose weight naturally? Read our Special Report on Natural Weight Loss.
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