Once we turn 30, every decade sees our metabolic rate dropping by 10 per cent. To add to this, “our lifestyle becomes sedentary and various factors like pregnancy and menopause (in the case of women), depression, boredom and medications lead to weight

gain”, says consultant nutritionist Niti Desai.

FIT&30 FabulousHow to prevent middle age weight gain? Maintain your ideal body weight

Keep a weekly check on your weight and shed excess weight immediately, even if it is a kilo. Aim for a BMI (body mass index) between 18–22.9kg/m, which is a healthy body weight. Women should have a waist size below 80 cm (men’s waists should be below 90 cm).

Make exercise a non-negotiable part of your daily routine

“Using weight training, build lean muscle in every body part as muscle consumes 50% PRUH�FDORULHV�FRPSDUHG�WR�IDWµ��VD\V�6DW\DMLW�&KRXUDVLD��FHOHEULW\�ÀWQHVV�WUDLQHU��7KLV�aids in weight loss and long-term weight control. Break a sweat by cardio to shed excess fat. Interval training is a great way to burn calories in a short time. Stretching H[HUFLVHV�PDNH�\RX�ÁH[LEOH�DQG�NHHS�\RXU�MRLQWV�KHDOWK\��VR�VWUHWFK�DW�OHDVW�RQFH�SHU�week with Yoga, Tai-Chi or Pilates. Don’t stick to the same exercise routine and push your boundaries by challenging your body in new ways. A consistent exercise regimen can keep many illnesses at bay including diabetes, sleep-related disorders, depression and stress – all of which can directly or indirectly lead to weight gain.

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Prachi Patodia Saraf

Be pro-active today and pre-empt weight gain in the future…

Nutritional needs:

Calories Control your calories because as you age, you will need fewer calories for the same activity level.

What to eat? Consume a nutritionally balanced diet. Eat mini meals spread throughout the day. Eat fresh food rather than processed food. Include lean sources of protein like FKLFNHQ�RU�ÀVK�IRU�QRQ�vegetarians and lentils for vegetarians. “Low vitamin D levels can lead to diabetes which can lead to weight gain”, says cardiologist Dr. Varun Bharagava. Increase your intake of liquids like green tea or white tea to boost metabolism. Control your intake of fried foods and sweets.

How to eat? Eat six to eight mini meals. Finish your dinner two hours before going to sleep. Don’t skip any meal. Experiment with healthy cooking styles like steaming and sautéing.

More sleep and less stress

Sleep deprivation has been linked to an increased risk for type 2 diabetes by promoting weight gain while stress leads to making unhealthy choices like binge eating. Get six to eight hours of sleep.

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