5 Tips For Reclaiming Your Body From Middle Age
Contrary to popular belief, you don’t have to absorb an extra abdominal layer of flab just because you’ve reached your middle aged years. There’s plenty you can do to reclaim your body from your middle age and beyond, all you have to do is put in a little effort.
Rework your diet
Even if you are exercising, you won’t be able to see the results if your muscles are covered with a flabby waist. One surefire way to boost weight loss and fitness is to reduce your portion size. Use a smaller plate and increase your vegetable intake, in order to fill up on the right, nutritious foods.
As well as this, incorporating low-fat dairy into your diet has been proven to aid in weight loss.
If you can’t handle eating three portions of dairy a day, ensure you’re getting the right nutrients for weight loss by taking a regular organic calcium supplement each day. Another weight-loss-boosting hot tip is to switch to whole grains. As opposed to refined white grains, whole grains have a positive effect on your insulin sensitivity, as well as helping you keep fuller for longer. Also, try replacing saturated fats with unsaturated fats. Instead of reaching for deep fried foods, opt for the healthy fats found in nuts, avocado, fish and seeds. This will boost your immune system, reduce inflammation and also reduce cravings for sugar and fat, as well as plethora of other benefits.
Your secret weapon to reclaiming your body from middle age and beyond is staying active.
It cannot be stressed how beneficial staying active is as you mature, so try to incorporate activity into your everyday routine. This could mean getting up from your desk at least 10 times a day, going for a walk on your lunchbreak, or cycling to work instead of driving. Think about a weekly regime that covers both cardiovascular and resistance exercise.
Regarding cardio, try cycling, swimming or power walking, as these activities use the body’s largest muscle groups. Once you’ve got this down pat, experiment with interval training, which is alternating moderate and high intensity exercise. Next, try and introduce some basic resistance exercises, such as push ups, sit ups, planks, squats and lunges.
Reduce your stress levels
Not only do high stress levels make you more prone to gaining weight, but it also has many other negative effects on your life as well. High stress levels decrease sleep quality, lower productivity and diminish your emotional stability. The criminal here is a hormone called cortisol, which your body produces when stressed. Cortisol delivers a twofold effect: it stimulates your appetite whilst also leading to extra fat being deposited around your vital organs. So not only do you crave fatty, sugary food when stressed, but it then gets stored around your middle!
Get enough sleep
Although it varies amongst people, the average ideal amount of sleep for most adults is between seven to eight hours per night. However, this may change depending on your level of activity and genetic makeup. Be careful of the balance, though: too little sleep disrupts the body’s hormones that regulate hunger and appetite, which makes you more likely to gain weight. On the other hand, too much sleep can leave you feeling lethargic whilst also affecting levels of abdominal fat.
There’s no doubt about it; middle aged people are the most common denominator of demographics that face health problems. From type 2 diabetes to cancer, there is a never ending list of serious afflictions that can affect us if we don’t keep on top of our health. In order to give your body the best chance at health that you can, stick to these 4 tips to reclaim your body from middle age and beyond.