Avoid the Middle-Age Spread with Exercise and Wise Food Choices

Not a week goes by where someone doesn't ask me how I stay in shape. It is well documented that, after a certain age, weight seems to creep up despite one's not increasing one's calorie input or exercising less. And this I can't deny. I too have to fight that roll that strives to spill over the top on one's waistband.

So when I am asked what my secrets are, I give the truth. It is purely and simply through hard work and self-discipline. And you might not want to hear it but I do love to exercise, to dance, and to walk anywhere it is pedestrian-friendly. I am also not a big fan of junk food, specifically anything with a lot of sugar. Fortunately, I didn't grow up with that sort of food and so I believe I never developed a taste for it. If you can give it up, you might find you lose interest in those sorts of snack foods.

I would never say that a baguette and a pound of Brie do not tempt me, or that I say no to every piece of cake in an office where it is nigh on to mandatory to attend birthday celebrations. I do not follow any rules, such as never eating after 7:00 p.m., or never eating white flour products. So what do I do? Here are a few tips that might work for you:

1. Work out every day, whatever the weather. No excuses. Thirty minutes doing something that gets your heart rate up. If you haven't been working out or have been ill, start with 15 minutes and work up slowly to 30 or longer. Walking, dancing around the room, skipping, Ashtanga classes or Pilates. Anything. Break a sweat.

2. Light weights and many repetitions. Unless you want to specifically build muscle, using light weights three or four times a week for a 25-30 minute session each time increases your metabolism, as well as gives excellent toning. When I say many repetitions, do as many as you can comfortably and then keep going for at least 5 more reps. Listen to a lively song and do your arms for one song, your legs for another song, and then your abs. That would be about 3-4 minutes each. If you need ideas on light weight exercises, there are many DVDs with exercises using light weights that produce results.

3. As well as the above two suggestions, walk to the bus, park your car far away, walk the stairs. I know that being able to walk up stairs in some office buildings in our post 9-11 world is difficult in some buildings, but it can be done. And yes, stairs do get easier.

4. Move throughout the day. Walk to lunch and walk back from lunch. Walk past your bus stop to another one further away. As you can see, I am simply suggesting you keep moving. That's all it takes. Really.

5. If you do indulge in white flour carbohydrates, try to eat them at the beginning of the day. Lunch and dinner should consist of mostly lean protein and vegetables. Calories do count. What goes in has to be burned off!

My suggestions are simple and may not work for those who must adhere to specific dietary regimes, or those who are temporarily physically impaired. But if you are in good health, still have a lot of energy, and are noticing bulges where they never dared appear before, start moving around and learn to love it.