It happens to us all, when we reach a certain age (usually between 35 and 55 years old). Without you knowing or feeling a thing, big changes begin to happen in your body. Hormone levels begin to fall which in turn slows your metabolism. This means that your body will burn fewer calories whilst completing everyday tasks, left unchecked you will begin to add the pounds on. It can be as much as 1-2 lbs sitting around the middle of your body every year!

Eat fewer carbs and more protein

Carbohydrates give us energy as they are basically types of sugar. Some release their sugars faster than others but all will pile on the pounds if eaten in excess. Replace some of the carbs you eat with an increase in lean sources of protein. Protein will leave you feeling full but will also help you maintain muscle mass. At all costs, avoid refined carbs such as white bread and rice. These contain fast release sugars which greatly increase body fat storage.

Train for size and strength

As we get older, our muscle naturally waste away, this means that we will burn less calories as there are less muscles to move. To combat the middle aged spread we must do everything we can to keep our muscles lean and strong. Train with weights 2-3 times a week and try to work the whole body in as few exercises as possible (compound moves such as bench press, squats and deadlifts are your friends here). If you do this, you will increase your metabolism and begin to fight the spread.

Reduce stress

Difficult I know but essential if you don’t want to gain those pounds. When you become stressed your body releases a ‘fight or flight’ hormone known as Cortisol.

Cortisol is linked with increasing body fat storage around the waist. Try some mindfulness techniques (see my blog on this topic) and take some time for you to try to combat the effects of stress on your body.

Get active

The more active you are the more calories you burn. To maintain weight you must burn as many calories each day as you consume. Make time for exercise, going for a bike ride with the family, going for a walk or even parking further away from the shops will all go towards winning the fight against the spread.