Many men and women tend to gain weight as they grow older, especially after having children, and with the added pressures of family and career encroaching into what used to be regular exercise routines, said Dr Lim Su Lin, chief dietitian at the National University Hospital.
Keeping to a healthy weight throughout one’s life is not just about looking good. Studies have proven that keeping to a healthy weight reduces the risk of chronic diseases such as diabetes, coronary heart disease, high blood pressure, osteoarthritis, stroke, gall bladder disease and certain cancers.
And it is not impossible to keep excess weight off throughout the different stages of life.
Here are 10 ways you can stop weight gain from happening as you age:
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When you are aware of this risk, you will be more careful not to tip the scale too much as you age.
However, don’t obsess over it. Instead, take steps to cut back on certain foods and take extra steps in a day.
t is better to know early if you have gained weight. It will then be easier to lose the 1 kg you have just gained than to wait five years later to lose the 5 kg which you have gained over the years.
Everyone will benefit from this and it is a good foundation for your children. Healthier food choices include a good serving of vegetables at every main meal and managing food portions.
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Keep track of your diet so you know where you need to change.
Be aware of food choices – what to eat more of and what to eat less of. Stop eating when you are full. Resist temptation and control the portion when an unhealthy food is placed in front of you.
nclude some strength- training or weight-bearing exercises to help preserve your muscles and strengthen your bones as you age.
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Take healthy foods to social gatherings. Instead of fried chicken wings and pastries, take along fruit, salad, nuts, vegetables, popiah and homemade chicken patties.
Never underestimate the power of friends and loved ones. When you’re surrounded with people who love and care about and support your weight loss journey, it’ll be so much easier to lose weight and be reminded of why you need to stay on track.
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Heard of the phrase, “Out of sight, out of mind?”, it’s true in this case!
Keep unhealthy foods, snacks and drinks away from the fridge and if you feel the need to indulge in something once in a while, do so in moderation.
A fitness tracker or a smartwatch with a pedometre built in can help measure the amount of steps you take in a day and remind you move through out the day. It can also chart your movement progress so you can reach your weight loss goals much more easily.
Text: Ng Wan Ching/Straits Times