Let’s face it, preventing weight gain is a common concern for many people, and seeking advice from a registered dietitian is a great step towards maintaining your desired weight. Truthfully, getting older may make it difficult to stay the same size you were in your 20s or even 30s. Plus, gaining weight around your midsection raises the risk of cardiovascular diseases, type 2 diabetes, fatty liver, and certain cancers. Weight management is important for overall health and well-being. Research shows that weight fluctuations can cause serious health risks. The good news is there are evidence-based tips to prevent midlife weight gain.
Try these 10 tips:
1. Balanced Meals:
- Fill half your plate with non-starchy vegetables, 1/4 of your plate with carbs, and 1/4 of your plate with protein.
- Choose whole foods such as fruits, vegetables, lean sources of proteins like fish and low-fat dairy products, and whole grains.
2. Mindful Eating:
- Practice mindful eating such as eating without distractions, slowing down and chewing your food thoroughly, and savoring each bite.
- Listen to your body and pay attention to hunger and fullness cues. Stop eating when satisfied not stuffed.
3. Regular Meals:
- Don’t skip meals. Eating regularly keeps you energized and prevents dips in blood sugar levels.
- Skipping meals can lead to increased hunger and unhealthy snacking.
- Staying well-hydrated helps you sleep better and improves your mood.
- Choose water, flavored sparkling water, or other unsweetened beverages.
5. Physical Activity:
- Get active 30-60 minutes 5 days a week.
- Have fun with a mix of cardio and strength training exercises tailored to your fitness level and preferences.
6. Portion Control:
- Ask for half a portion when eating out and eat the leftovers the next day.
- Don’t eat straight from the container. Re-portion foods into single servings.
7. Snacking Strategies:
- Choose smart snacking options, such as nutrient-dense snacks like Greek yogurt, nuts, and fruits.
- Check out the ingredients for added sugars and high levels of sodium.
8. Emotional Eating:
- Are you eating because you’re hungry? Bored? Or sad? Manage stress by talking to a friend or taking a walk not turning to food.
- Keep a food diary and write down what you eat, when you eat, how you’re feeling when you eat, and how hungry you are.
9. Sleep and Stress Management:
- Stress and getting inadequate sleep may lead to weight gain.
- Get better sleep by establishing a sleep routine, and reduce stress through meditation, prayer, and exercise.
10. Seek Professional Guidance:
- Always consult a registered dietitian or healthcare professional for personalized advice and guidance that matches your specific needs and intentions.
Preventing weight gain requires effort, patience, and a little grace. If you’ve tried to prevent midlife weight gain and nothing seems to work consider contacting us for a free consultation.