By No matter what age you are, the essentials of training still apply
There are many reasons why some people seem to put on more weight as they age. It’s tough to pinpoint the main culprit, as many things (mainly habits) have accumulated over many years that lead to weight gain. Human nature leads us to become somewhat lazy when it comes to our weight until a health problem starts to accumulate within our bodies, leaving us no choice but to take action finally. I’m glad you are here because leading a healthy lifestyle isn’t so hard. It’s changing some habits and adapting to the new alternatives long enough before they become part of your lifestyle.
Metabolism
Your main goal here is to keep your Metabolism moving throughout your lifetime.
Metabolism does tend to slow down slowly as we age, and the need for more food starts to diminish. That doesn’t mean we are all doomed to put on weight — quite the opposite. It’s a lot easier than you think to turn this around and start experiencing all the benefits that a healthy, lean lifestyle brings.
One: start lifting weights 3/4 times a week.
Lifting weights increases your strength, muscle accumulation and Metabolism. As we age, muscle is lost more rapidly due to lack of use. This contributes to our Metabolism slowing down and our bodies putting on extra body fat. Unless we lift some form of resistance, the loss will accumulate as we become older. Ageing starts to slow everything down, and weight training will help add quality to our lives. Bone strength, preventing injury, and mobility are essential as we age. Weight training hits the spot on all of those levels.
Two: Increase your vegetable intake
Vegetables are low in calories and yet high on the fullness factor. A high intake of vegetables every day can help our bodies function a lot more effectively, ward off disease and increase the functionality health of our good gut bacteria. This will help us ward off any colds flu and improve the quality of our life. Fruit and vegetables also reduce the risk of cardiovascular disease and help to prevent cancer. Get your super dose by having a high amount of vegetables with every meal (especially green vegetables), and limit your fruit to berries, apples and pears. These varieties were noted to have a higher impact on cardiovascular disease prevention.
Three: Get a personal trainer to help you a few times a week
When I first started to weight train, I made sure that I had a trainer. I didn’t want to become injured. Eventually, I accumulated so much knowledge on weight training, eating, dieting, food manipulation, and so forth that I could do it all myself (and I studied to become a personal trainer). Personal trainers also help motivate and push you out of your comfort zone. Physically paying for such a service will force you to take action and do the work needed. No matter how many years we’ve been training, it’s always a lot more effective having a coach that can push us forward. That means we get many more results in less time (and less frustration). It’s well worth the investment, even a couple of times a week.
Four: Practice mindful eating during every meal
Most people tend to eat in front of their computer or do a million other things than enjoy the food on their plate. I admit that’s one of my weaknesses too. Concentrating on something other than what you are eating will leave you susceptible to overeating during each meal. That adds up to a lot of weight accumulation over the years. Slowly, these small habits can take over, and before we know it, the clothes in our wardrobe don’t fit anymore. Spending such a short yet significant time only eating and doing nothing else will significantly enhance how we absorb and assimilate our food. On the other hand, stress, anxiety and rushing can lead to poor absorption of gas and becoming more susceptible to snacking afterwards (When we aren’t even hungry). Being mindful of our food shows to impact on weight loss. But, as simple as it might be, many of us aren’t practising it for our health and well-being.
Five: Eat at home regularly
Taking the time to source your product and prepare meals for you and your family is a blessing. Most of us tend to opt for convenience for our health and well-being. Whilst eating out occasionally doesn’t cause any harm, the trouble lies when we do so every day — or a lot more times than we eat at home. When eating out, it’s hard to determine if your serving size is too large or what’s actually in the food. Sauces may have hidden sugars and fats. However, that doesn’t even scratch the surface regarding chemicals or poor quality ingredients lurking within the meals. If you find that preparing and making meals is frustrating, try this alternative here which only uses five ingredients within every recipe, saving you a lot of time in the kitchen.
Key Takeaways
As we all age, careful consideration should be given to the quality of our health and future longevity. Taking full responsibility for our choices, such as the amount and quality of food we eat and exercise, will help us make the transition smoother. Food is your medicine, and there are many nutritious alternatives available to everyone. In addition, proper exercise to eliminate the amount of muscle lost with each decade is putting your foot forward to a more mobile and enjoyable life. If you would like to read more articles like this or start writing your own, please sign up via my link. I’d love to see you on the other side. ???????? Sign up here for your medium subscription. I get a portion of your monthly fee at no extra cost to you, and it will go a long way in supporting me as a writer. If you would like to express gratitude with coffee, send the love via this link.