The cause of weight gain remains the same regardless of age--you put on pounds if you consume more calories than you need. Unfortunately, the potential for weight gain increases during middle age because your metabolism slows as part of the aging process. A slower metabolism means you need fewer calories to get through your daily routine. There are steps to take, however, that can decrease or prevent middle-age spread and may even help keep your body moving gracefully as you age.
The Middle-Aged Body
Once you pass the 30-year mark, your metabolism slows as much as 5 percent per decade, according to Madelyn H. Fernstrom, Ph.D. at the University of Pittsburgh Medical Center. If your diet and activity remain the same, you will burn 100 fewer calories each day at 35 than you did at 25. This can add up to 12 lbs. or more to your scale annually. You also lose muscle mass as you age. Because muscle burns more calories than fat, if you do nothing to stop the decrease in lean muscle, you will naturally burn fewer calories during workouts and normal daily activities after age 30.
Fight Back With Aerobic Exercise
Aerobic exercise is sustained movement that gets your large muscles working against gravity, which speeds up your heart and breathing. Along with burning calories, aerobic activities like running, brisk walking, cycling or elliptical workouts also help maintain bone strength and may prevent illnesses such as heart disease. To lose weight in middle age, the Weight-Control Information Network recommends 60 to 90 minutes of aerobic activity most days of the week. If you have been sedentary, start with 15 to 30 minutes and increase the duration and intensity of your workout as you become fitter. Always check with your physician before beginning an exercise program, especially if you are older than 40 or have chronic health issues.
Increase Your Muscle Mass
Strength training with weights, resistance bands or exercises like push-ups and sit-ups rebuild the muscle mass age can steal away, which increases your calorie burn and helps you lose weight. Strong muscles also help protect your bones and joints from injury and improve your balance. WIN suggests adding strength training that targets your major muscle groups, including your arms, legs, abdominals and chest, three times a week with one day of rest between workouts. If weight training is new for you or you need a little motivational company during workouts, hiring a personal trainer or joining a gym may help you stick with a muscle-building routine.
Cut Calories but Keep It Healthy
Cutting your daily caloric intake to less than 1,200 to 1,500 daily causes your metabolism to slow and prevents you from getting the nutrients your body needs for good health. Lean protein sources, such as fish, chicken or legumes, are especially important for protecting against muscle loss during a diet. Other healthy additions to your diet include whole grains, colorful vegetables, fresh or frozen fruits, low-fat dairy foods, nuts and healthy fats like olive oil.
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