How to Ward off Middle-Age Weight Gain

As we age, our muscle mass tends to diminish, which results in a lower resting metabolic rate and a loss of strength. While exercising can prevent--and reverse--the effect of muscle loss due to aging, decreasing calorie intake is another crucial component to warding off progressing weight gain.

So unless you're exercising, you need to eat less calories as you age.

That’s why sedentary folks gain weight in their 50s and 60s even though they’re consuming the same amount of calories they did in their 20s and 30s.

A new study published in the American Journal of Health Promotion found that women who did not become more restrained in their eating were 138 percent more likely to put on 6.6 pounds or more.

And watching what you eat is not all about vanity--it’s an investment in your health.

"Weight gain and obesity bring a greater risk of diabetes and a number of other chronic diseases," explained Brigham Young University professor Larry Tucker, the study’s lead author. "Eating properly is a skill that needs to be practiced."

The calories you consume are energy in, while what you burn through exercise is energy out. Over time, balancing your energy in with your energy out will help maintain your bodyweight.

Here Are Professor Tucker's Tips for Better Eating:

Record what you eat and how much

Put less food on your plate

Eat more fruits and vegetables; the food pyramid recommends at least five servings per day

To help control portions sizes, pack a laptop lunch (pictured above) and fill it with lean protein, vegetables and fruit. Your meal will look fresh and vibrant and the seperate containers will help you keep portions in check. Pick one with a capacity of 600 ml (Selecting the Right Bento Box).

Why does this matter to you? Because our body's energy requirements gradually decline with age, our energy intake must mirror that decrease. If not, you’ll gain unwanted pounds. Physically active people, however, burn more calories than not-so-active folks. Retirement doesn’t have to mean sedentary: stay active as you age!