“Middle age spread” is the last thing any woman wants. Gaining excess weight is not something you are destined to do starting at about age 40. Actually, you can start depositing excess body fat and weight starting in your mid-twenties if you become a couch potato.
Keeping your metabolism “humming along” is a challenge as you grow older. Some things that may affect the speed of your metabolism are:
1) Your age. Your metabolism may slow down about 5 percent per decade after age 40 if you are sedentary.
2) Gender. Men generally burn more calories at rest than women.
3) Your proportion of muscle mass to fat mass. The more muscle mass you have, the higher your metabolic rate will be. Your body has to work harder to maintain muscle mass.
4) Heredity also plays a part in your body's rate of metabolism.
5) Thyroid problems may also cause your metabolism to slow down.
Here is a scary thought. Obesity in the middle age years can lead to chronic diseases like hypertension, diabetes and cancer.
So, what’s a woman to do? Stay ahead of the potential weight problem. Take steps to start good habits even if means completely changing your lifestyle. That’s easier said than done but you are worth it!
Keep in mind that you are not getting the “natural daily activity” you got when raising your kids. There are no more practices, school activities, carpooling and “kid-chasing.” Those were calories you burned each day without even trying. And, if you were a regular exerciser, that was an added bonus.
So, now you are 40 and looking in the mirror. What’s your strategy to stay healthy and fit for your grandkids? You don’t have a weight control strategy? Well, today is the best time to start!
Here are some tips for you:
1) When was the last time you had a fitness and nutrition assessment performed by a fitness professional? Its worth your time and it will get you started in the right direction. If you have been sedentary or ill, you will need to schedule a physical exam with your doctor before beginning a fitness program.
2) Get a healthy meal plan based on your basal metabolic rate and daily activity level. This way, you can maintain a daily caloric deficit. Fill your meal plan with healthy foods you enjoy. Eat like you are 40 years old and not like you did when you were 20.
3) Find activities you enjoy that will keep you moving throughout the day. All movement burns calories. Plus, you will feel better when your blood is circulating throughout the day. If you have a sit-down job, walk during breaks or lunch.
4) Buy a pedometer to track how many steps you take each day. This is especially helpful if you have been inactive for a long time.
5) Finally, base your fitness program on exercises you enjoy. For instance, I hate running on machines so I will usually run on grass. I also love bodyweight and dumbbell exercises better than machine weight and barbell exercises. There are tons of exercises to choose from. If exercise is not enjoyable, you will eventually quit.
Stay active, eat healthy, stay active, eat healthy, stay active, eat healthy. The middle age spread is not inevitable. Enough said.
Mark Dilworth, BA, PES, CPT is a Certified Personal Trainer and former NCAA Division I athlete. Mark is the owner of My Fitness Hut, Her Fitness Hut and Sports Fitness Hut. Mark’s Fat Blaster Athletic Training System has been proven to give his clients the fit, sculpted and athletic-type bodies they want. Visit Mark’s main site:
Your Fitness University http://yourfitnessuniversity.com