You can remember it like it was yesterday – you could eat whatever you felt like and yet a couple of light meals would ensure that any extra kilo’s were quickly lost. Simple, right?

But sadly, fast forward ten or twenty years and you merely take a whiff of a slice of pizza and your jeans feel a little tighter!

As you settle into your fourth decade things change. What’s up with that?

Turns out that science has all the answers. As we get older there are real changes in our bodies that can lead to weight gain.

First of all, as we age, our muscle mass declines. And ultimately, the more muscle we have, the more calories we burn. The loss of muscle mass slows down metabolism, which also means that your body will need fewer calories each day.

Here’s the thing, each decade brings its own set of roadblocks. Even those who remain active lose muscle mass starting in their thirties. The good news? It is possible to hit your weight loss goals later in life. You may just have to embrace some new techniques, or make a few tweaks that will super charge the old ones.

Bouncing back may take a little more time, but it’s certainly doable. And, of course, the golden rules of weight loss still apply:

• Burn more calories than you eat or drink
• Eat more vegetables, fruit, wholegrains, fish, beans, low-fat or fat-free dairy; and keep meat and poultry clean.
• Limit empty calories like sugar and foods with little or no nutritional value.
• Avoid fad diets because the results don’t last.

Here are a few science-backed ways to battle the bulge at midlife and beyond:

• Do strength training. Building and keeping muscle mass is key to burning more calories. Although cardio gets a lot of attention when it comes to weight loss, lifting weights or doing body weight exercises, like push-ups and squats – at least twice a week – can help to strengthen and maintain muscle mass.
• Bump up the protein. Most of us eat enough protein, but don’t eat it at the right times. When you eat your protein at dinner, your body doesn’t have time to use it as energy, so it has to store it as fat. Give your body a steady stream of protein to use throughout the day.
• Downsize portions. Adapt to your body’s lower calorie need. Trim 100 to 200 calories per day and adjust as needed.
• Cut back on booze. Less alcohol means fewer double cheeseburgers on the way home after happy hour.
• Drink more water. Don’t confuse thirst with hunger.
• Get enough sleep. If you don’t wake up energized, you’ll be less active and burn fewer calories as a result.

Remember, a smaller number on the scale doesn’t equate health, after all, a smaller body is not necessarily a healthier one.

Good luck on your health journey this year!

Source: nch.org, womenshealthmag.com, menshealth.com, webmd.com, healthline.com, everydayhealth.com, nytimes.com, womanandhomemagazine.com

DISCLAIMER: The information on this website is for educational purposes only, and is not intended as medical advice, diagnosis or treatment. If you are experiencing symptoms or need health advice, please consult a healthcare professional.