The average American adult gains about 1 to 2 pounds every year.
A small number like this may not seem like much at first, but lets put it into perspective. Let’s say you gain 1 pound every year from age 23 to 60… that’s a total of 37 lbs!
Adult weight gain is a silent little monster. At just 1 to 2 pounds per year, you may not even notice it’s happening to you.
Why Is Adult Weight Gain Such a Big Deal?
Adult weight gain is a serious problem because it is one of the biggest risk factors for breast cancer in women. Weight gain also contributes to a whole slew of other health problems such as diabetes and heart disease. Not to mention it gives a hard ole kick to the self esteem, the last thing we women need!
Maintaining a healthy weight keeps you young, vibrant, energetic, and disease free into old age.
Here are 3 things you can do to avoid gaining weight as you age.
1. Nip any early weight gain “in the bud”.
It is best to keep track of your weight on a regular basis. It doesn’t have to be daily but monthly or bi-monthly is good. Clothes are a great indicator of early weight gain. If things start feeling a little snug, jump on the scale and check out what’s goin on. Once you notice your weight is starting to creep up, take action immediately! Don’t wait for tomorrow.
Take some time to contemplate what may have brought on the weight gain in the first place. Most people know why they have started to gain weight. If there seems to be no plausible reason for your weight gain, then I would suggest getting a physical done at your doctor.
Unfortunately women go through many different life stages that may bring about weight gain, i.e marriage, pregnancy, and menopause. These are times when you need to become very body aware in order to stay on top of your weight.
2. Develop a regular exercise schedule and stick to it!
Regular physical activity is the best way to stave off weight gain. Your exercise routine does not have to be complex. General health guidelines recommend that we do at least 150 minutes of moderate cardio and 2 sessions of resistance training every week. Brisk walking counts as moderate cardio.
Find a form of exercise that you like and make sure that it also fits into your schedule. Create an exercise calendar and spend a few minutes figuring out when you will workout during the week.
We all have 24 hours in a day, it just depends on what you do with your time. Find time to fit in exercise, it really is the deal breaker here.
3. Develop a deeper awareness of your hunger cues.
More simply said, eat when you are hungry and stop when you are comfortably full.
Some research suggests that gradual yearly weight gain could be prevented simply by eating 100 less calories each day! By preventing overeating, you are taking an easy step to avoid adult weight gain.
One of the best ways to do this is to eat your food slowly. This gives your brain time to catch up and deliver the “full” signals when they are needed.
Before you reach for that sweet or salty snack, ask yourself if you are really hungry or if there is another reason you desire a treat. Are you stressed? Trying to procrastinate? Did you skip a meal? If you identify that you really truly are hungry and there is no other reason for your snack attack, why not put something healthy into your body instead?
Don’t become a victim of adult weight gain. Use these three tips to keep yourself on the right track!
I want to hear what you think! Will these 3 things will be helpful for you? Do you have any other tips you would like to share? Your input matters! Leave a comment below.