By Susanne Mitschke
Everybody knows that feeling: your jeans feel tighter, despite that you are eating and exercising just as you ever have. As you age, there are unfortunately a couple of things working against you and your weight loss gains. One reason why you might experience this is that your metabolic rate, which is the number of calories you burn per day, drops about 1% per year from age 30 on.
So, how can we do to achieve long term health benefits (with the side effect of weight loss), instead of only short-term fast weight loss? The answer is: build in some healthy habits in your daily routine. Read about it below.
1) Don’t neglect a good night’s sleep.
Studies have shown that people who are short on sleep have a higher appetite. In particular the study showed that women who sleep 5 or fewer hours gained 2.5 pounds more than those sleeping 7 hours at night.
2) Change your Diet
Fact is, there will be consequences if you eat the way you used to! A study in the American Journal of Clinical Nutrition has shown that people gain significantly more belly fat when they eat mostly refined foods (such as white bread, cakes, cookies, sugar) than those who consumed the same number of calories from less processed foods.
3) Reduce your stress
Cortisol is a stress hormone which is linked to more fat around the waist line. Stress might also have effects on insulin and in return on blood sugar.
4) Increase your Protein intake
You need protein in order to build muscle. Unfortunately, muscle mass diminishes with age, which is why you need more protein as you age. A plus is that high protein foods boost also your metabolism, and eating protein-rich foods can burn up to 30% of the calories on your plate!
5) Build muscle strength
It is not a secret that the more muscles you have the more calories you burn - even at rest! Unfortunately, you will start losing muscle mass at around age 40. Resistance training, using your own bodyweight, gym machines or free weights can help to keep your muscles strong and maintain your weight.