6 ways to keep the weight off

11:32 17 June 2008

Exercise

Exercise

Whether you've always been at your happy weight or you're reaping the benefits of successful weight loss, between a slowing metabolism and a lower-impact lifestyle, staying at your current size can be a challenge as you get older.

And while just a pound a year may not seem like much, even that little weight gain can translate into 20 pounds or more -- and several dress sizes -- over a couple of decades. But putting on the pounds as you age isn't mandatory. Here are 6 tips on maintaining your size as the years go by. 1. Weigh yourself daily
Extra weight can sneak up on you, so to keep track of any weight gain, researchers are now recommending weighing yourself regularly, even daily. A daily weigh-in has been shown to help people maintain weight loss, according to a study published in the New England Journal of Medicine in 2006. But study authors note that it's not the act of weighing yourself that makes a difference; it's changing behaviour based on what you see on the scale that counts. So weigh yourself daily -- at the same time, wearing the same amount of clothing (even if it's none) is best -- and if you notice the needle creeping up, sneak in a few extra workouts or cut back on dessert and snacks until you stabilize again.2. Change up your fitness routine
Regular exercise is key to staying healthy and fit -- and to fending off weight gain. But it's easy to get bored with your exercise program, especially during the colder months, when you may not want to go outside. Change your routine regularly -- with the seasons, if possible -- and keep trying new sports and activities. Maybe this fall will be the right time to take running seriously, in time for a charity 10K, or perhaps this winter you can start a martial art. Keep exercise fun -- and social, if that's your thing -- and it won't become a chore.3. Find supportive friends
Willpower is one thing, but saying no to the birthday cake your best friend baked just for you is quite another. "Ongoing support is one of the most important factors in your continuous success with weight management," notes Judith Lederman, author of Joining the Thin Club (Three Rivers Press, 2007). Enlist the support of your friends and family in your quest for a healthier lifestyle. Let them know about the choices you're making in your life, and ask them to help you out, whether that be by bringing fruit and frozen yogurt for dessert instead of rich chocolate cake or by joining you on walks and in other fitness activities. 4. Get enough sleep
Adequate sleep is vital to good health. By skimping on the z's, you're not just making yourself more tired -- you're increasing your risk of weight gain, too, as well as a number of other ailments. While researchers are studying the effect sleep has on hormones -- and consequently on hunger and metabolism -- the reasoning is to a great degree just common sense. When you're tired, you're more likely to reach for quick sources of energy (think sugar and other refined carbs) and to make unhealthy eating decisions (like choosing the drive-through over a home-cooked meal), not to mention less likely to make it to the gym. Make sure to get enough sleep and you'll be helping your health in more ways than one.5. Build muscle tone
One reason metabolism slows as you age is decreased muscle mass due to inactivity. Fight back by...well, not being inactive. The more muscle you have, the more calories your body will burn both during exercising and throughout the day, notes Lederman, adding that "research shows that resistance exercise may prevent weight gain or regain." Take advantage of this by lifting weights a few times a week, either at home or at the gym. 6. Try new foods
Healthy doesn't have to mean boring when it comes to food -- and if it does for you, then don't be surprised if a supersize tub of ice cream sneaks its way into your freezer. Some suggestions: • Treat yourself to new cookbooks regularly and experiment with recipes that will make healthy eating a pleasure;

0 comments

Shop with us at Great British Life

More from Style

Tuesday, June 9, 2015
The Cotswold festival checklist

Gloucestershire and Oxfordshire play host to a plethora of music festivals this summer – we pick 12 key items to pack, so whether you’re at Wilderness, Lakefest or 2000 Trees, you’ll feel prepared for anything

Read more
Tuesday, March 17, 2015
A model walks the runway at the B. Michael America fashion show during Mercedes-Benz Fashion Week

Spring/summer fashion is elegant and timeless this year, with a palette you’ll love and plenty of flattering shapes. Sarah Drew Jones reports the key trends from Fashion Week SS15

Read more
Tuesday, March 17, 2015
The completed ring

Promotional feature: Artisan jeweller Aneata Boote describes the processes involved in turning an inherited diamond and sapphire ring into a new, bespoke ring

Read more
Tuesday, March 10, 2015
Extra virgin olive oil

Nutritional therapist Naomi Mead separates the fat from the fiction, explaining why not all fats are bad for you

Read more
Tuesday, February 17, 2015
Needlework at RSN

Promotional feature: Based in Rugby in the West Midlands, Royal School of Needlework (RSN) provides expert and enthusiastic tutors who share their passion for hand embroidery with beginners and advanced students alike.

Read more
Sunday, December 21, 2014

A bug makes a great gift for any woman as we all know you can never have enough. Here’s our seven favourites

Read more
Friday, December 19, 2014
P

Stuck for ideas for someone who loves sport and being active? Try these for size...

Read more
Thursday, December 4, 2014
Pawpost delivery

Our favourite Christmas gifts for both animal loving friends and their furry four legged pets.

Read more
Christmas
Wednesday, December 3, 2014
Rugby ball print

If you’re looking for a unique Christmas gift for your husband, brother or dad, look no further! We’ve wrapped up this season’s best gifts, so you don’t have to.

Read more
Christmas
Wallace wears The Hambledon
Paul & Joe Ballade dress in navy, £259
Costume jewellery from a selection at Foundation, from £38
Footwear: Keith Scarrott dip front/zip back ankle boot, £179.95

This photoshoot for Cotswold Life shows off the latest in glamorous party-wear ahead of the Christmas and New Year celebrations. Click the gallery to see the results...

Read more
Monday, December 1, 2014
Superdry winter jumper

From hats and scarves to mittens and jumpers, there’s something nice about giving a gift to inspire your friends and family to get some fresh air at Christmas time. We’ve rounded up our favourites.

Read more
Christmas
Monday, December 1, 2014
Helicopter with camera

The teenager’s wish list of stylish and cool Christmas presents is growing - but that doesn’t mean their gifts have to break the bank.

Read more
Christmas
Sunday, November 30, 2014
Zig zag blanket

Little people enjoy the festivities just as much as adults, so don’t forget to treat them to a special gift this Christmas.

Read more
Christmas
Wednesday, November 26, 2014
Bath teabags

Filling a stocking can be more difficult than you’d think, but we’ve hand picked a range of budget to luxury gifts to give to your loved ones this Christmas

Read more
Christmas

NEWSLETTER SIGNUP



subscription ad

subscription ad

Warwickshire's trusted business finder