Senior Weight Loss

"6 Things You Can Do Every Day to Prevent Weight Gain" Review

Here's a quick list of ways to prevent weight gain daily. It's helped my personal training clients lose weight and will definitely help you too (from the article 6 Things You Can Do Every Day to Prevent Weight Gain).

Save yoga pants for yoga


Wearing leggings when you're not down dogging is comfy, yes, but a bad habit to get into. The stretchy fabric and elastic waistband are so forgiving that you'll have no idea if your waist is expanding. Save the spandex for your sessions with a Chicago personal trainer and opt for something more structured like a pair of jeans or a fitted dress so you can keep tabs on your waistline.

Fiber, and more of it


Fiber has the ability to fill you up for hours. Include at least eight grams at every meal and three to four at every snack to help you reach a goal of 25 to 30 grams a day. Nosh on fruits, veggies, nuts, and seeds and you'll have no problem getting your fill.

Moody Wisdom: Add beans and seeds to every meal for a nutritional punch: protein, fiber, the good fat, and more! Need ideas? Find more fiber options in my article How to Lose Weight Without Exercise.

30 minutes, at least


Get in the habit of moving daily. Aim for at least a half hour, with four to five days devoted to more rigorous or longer workouts, and two to three days a more moderate workout like walking, hiking, or stretching. Be sure to include strength training with weights since building muscle helps you burn calories faster. If you don't have time, studies show that even 15 minutes proves beneficial.

Moody Wisdom: We're meant to move every day. Unfortunately, our sedentary lifestyles keep us locked onto a chair. Make a point to at least walk more.

Eat one every day


Make one meal of the day a big, huge salad to fill up on fiber without a ton of calories. Include a variety of greens and fresh veggies in your salad along with a low-fat protein source like cooked beans to make it even more filling, plus avocado or sunflower seeds to add healthy fats. Ensure you eat one salad every day by making a week's worth all at once.

Moody Wisdom: Every salad doesn't have to be the same. In fact, it should be a great balance of different vegetables (not just leafy greens). Read my recent post to see why salads can be overrated.

Chocolate, alcohol, or french fries


Cravings only grow stronger with time, so keep them at bay by giving in to them! Indulging a little every day will settle those cravings, so you can move on and stay committed to your healthy diet. The key, though, is to enjoy a small taste and to be done. Don't let a little indulging turn into a week of eating whatever you want.

Moody Wisdom: Hmmmmmmm....a little every day will settle those cravings? Maybe. Your success doing this will depend on your emotional connection to the food (and your self-control). I love chocolate and have faced the truth: If there's chocolate in front of me, I will eat it....I will eat all of it! Sometimes you're better off staying away from the treats at home and only indulging at social events every once in awhile. It might be the strategy you need to finally lose weight and/or keep it off.

Don't forget that sometimes the small things make the biggest difference too. Take a look at the post 25 Awful Ingredients Everyone Still Uses—But Shouldn’t! to find what.

Have a bedtime


Research shows those who are sleep-deprived tend to eat hundreds of calories more, not just because they're awake longer, but because sleep affects levels of hunger-regulating hormones.

Feeling tired makes you more likely to reach for sugary pick-me-ups. Get to bed at the same time every night (even on weekends), and set your alarm for the next day, making sure to get between seven and nine hours of sleep.

As a bonus, the extra energy will allow you to hit your a.m. personal training session with intensity, instead of hitting the snooze button and skipping out.

Moody Wisdom: Hands down (or heads down in this case), sleep is important no matter the goal. Having trouble sleeping? Check out the article Improving Your Sleep.
What else can you do to prevent weight gain?

Are you having trouble attaining any level of weight loss success? Check out the list of tips and tricks in my post The 68 Best Ways to Lose Body Fat and More.

Picture Credit: Bonappetit.com/GENTL AND HYERS ©2015-Will beans help you prevent weight gain?

Article Credit:
Author: Michael Moody Fitness with excerpt sourced from the article " 6 Things You Can Do Every Day to Prevent Weight Gain " on MSN.com.
"6 Things You Can Do Every Day to Prevent Weight Gain" Review
Learn how to lose weight from a personal trainer in Chicago.
 

7 Ways To Lose Weight After 50

While 50 may be the new 30, there are some physiological truths that can still make you look and feel like 50—especially when it comes to losing weight.

All those years of playing sports, sitting, walking up and down stairs, and moving in general take its toll on joints and muscles; you may notice they're a little stiffer and sorer than they were a few decades ago. Then, there's the issue of our ever-slowing metabolisms.

According to the American Council on Exercise, your resting metabolic rate (the ability to burn calories while doing nothing) decreases by about 1 to 2% percent per decade thanks to a decrease in the amount of muscle you carry around (muscle burns calories) and increased fat mass (which is metabolically inactive). To add insult to pudge-boosting injury, our diets often don't change enough to account for this metabolic slow-down, meaning weight can creep up slowly but surely with every birthday.

"There are a number of roadblocks people in their 50s will face when trying to lose weight," says Brian Durbin, a NSCA-certified strength and conditioning specialist and personal trainer. "But once you know what they are—and how to work around them—it's easy to be successful at dropping pounds."

These 7 little tricks can help you lose weight and keep it off.

1. Embrace weight training.


If you find it tough to make it to the gym at all, let alone brave a weight room filled with buff, 20-somethings, here's a little motivation: Once you hit 50, you've got about 20% less muscle mass than you did when you were 20. And because muscle is so metabolically active, muscle loss equals a slower metabolism. That makes you much more likely to put on (and hold on to) extra pounds, says Durbin. "The good news is you can turn all of this around with a well structured weight training routine," he says. "That can increase your muscle mass and help you regain the ability to lose weight like you were able to 20 years ago," he says. (Note from Michael: Whether you hire myself or another personal trainer in Chicago to help you in the gym, absolutely share as much information as possible about your history in the gym and any discomfort or injuries that you have dealt with).

2. Get your hormones checked.


As we age, progesterone, testosterone, and other hormones decline, which sets the body up for storing instead of losing weight, says Jennifer Burns, NMD, a naturopathic physician in Phoenix. "Simply getting your thyroid, adrenal glands, and other hormone levels checked—and then taking the appropriate steps to bring them back into balance—can go a long way toward helping people in their 50s lose weight," says Burns.

Tami Meraglia, MD, author of The Hormone Secret: Discover Effortless Weight Loss and Renewed Energy in Just 30 Days agrees, adding that she feels the hormone to focus on is testosterone—especially for women over 50 who are trying to get fit. "There is ample discussion in the medical community about the effects of estrogen loss, but few people are aware of the importance of sufficient testosterone levels, which can help a woman slim down," says Meraglia. In fact, research shows that balanced testosterone levels reduce blood glucose levels, which may help promote weight loss and stubborn belly fat.

3. Choose activities that are easy on the joints.


Janna Lowell, a Los Angeles-based personal trainer says she gets the best results among her 50-somethings when she has them do some cross-training in the pool. Tired joints can keep this population from getting a great workout, she says, and aches and pains can turn some people off exercise completely. "Water exercise is easy on the joints and can boost range of motion as well," says Lowell. "Even better, caloric expenditure is about 30% greater in the water than on land due to the resistance water creates." (Check out this 10-minute water workout that blasts calories.) No pool? No problem. Walking is another great, low-impact cardiovascular exercise, as is cycling, kayaking, yoga and dancing.

4. But don't slack at the gym.


Just because your joints are a little achier than they used to be doesn't give you an excuse to phone in your workouts. Alex Allred, a former national and professional athlete turned personal trainer says this is one of her biggest pet peeves among 50-year-olds. "Far too many people think that just because they showed up, they're working out," says Allred. "But really, you need to be focused on what you're doing and pushing yourself hard enough to break a sweat or at least complete the full range of motion of a certain exercise." Not sure if you're doing a move properly? Ask! "I wish more people would flag down a trainer and ask, 'Am I doing this correctly?' " says Allred. It can make the difference between making the most of your exercise time to lose weight and wasting your time.

5. See a physical therapist.


The advice to consult your doctor before starting any new exercise regimen is great, and Samira Shuruk, an ACE-certified personal trainer suggests taking this advice a step further: Make an appointment with a physical therapist—particularly if an aching back, knee, or other body part has kept you from working out on a regular basis. "After 50, many people have sustained injuries and don't know what their activity options are," says Shuruk. "This makes it tough to exercise in ways we used to, and getting advice from a professional can truly help." Physical therapy can help you rehabilitate an old injury or ease joint and muscle pain, setting you up for pain-free workouts.

6. Overhaul your diet.


Remember that metabolic slow-down? It can mean that you're burning about 250 fewer calories each day. If you continue to eat like you're in your 30s—and don't increase your exercise—you'll gain weight, plain and simple, says Katie Ferraro, RD, a dietitian and assistant clinical professor of nutrition at the University of California San Francisco School of Nursing. "To lose weight when you get older, you have to eat fewer calories," says Ferraro. Crowding out the junk food in your diet with loads of fruits, vegetables, and lean proteins can make cutting calories painless.

7. Get your stress in check.


This decade can be prime time for stress, says Durbin. "The average 50-year-old has many more responsibilities than their younger peers. They're often in their prime income-generating years, which means extra responsibilities at work. They may also have kids who are going to college—a financial burden—or have aging parents who they're helping to care for." The result? Emotional eating and a schedule that seems too jam-packed for regular exercise sessions. The solution: schedule your workouts like they're doctor's appointments, says Durbin. Sticking to a consistent routine can not only help ease stress but also help people stay on track with their diets. After all, who wants to ruin the benefits of a tough sweat session by eating a donut?

Picture: © E+/Getty Images

Article Credit:
Author: Meghan Rabbit, Prevention Magazine
7 Ways To Lose Weight After 50
Senior weight loss while meeting personal training in Chicago.