“Middle Age Spread” usually happens when we have reached middle age and we see a thickening of our waist line. That’s another way of saying more fat deposit around our stomach area. At first, this was attributed to a more sedentary lifestyle that comes with a secure job, a family and a settled pattern of life.
Things like barbecues with the neighbors, snacking while watching your favorite programs in front of the new plasma TV and big celebratory dos for birthdays, Thanksgiving, Christmas and more.
Scientific research however, is discovering that the more our middle age spread spreads, the more likely we are heading towards diseases such as type 2 diabetes, heart problems, high blood pressure and various forms of cancer.
Know Your Middle Age Spread
Abdominal fat comes in two forms : the first form is subcutaneous fat – when you can grab a handful of wobbly fat (or muffin top) with your hands and it is just underneath your skin; and the second more dangerous form is visceral fat, this is fat that has wrapped itself around your vital organs inside your body.
Basically the fat fills the space, or peritoneal cavity, between the two membranes: your organs and abdominal cavity.
There is no easy and fast way to go about losing abdominal fat especially if it is excessive. (see article on waist to hip ratio measurement here) but rather a consistent and healthy approach to losing the middle age spread.
First of all, our Paleolithic metabolism will kick in the minute you start a drastic calorie reduction diet. As far as your body is concerned, famine has hit and it is time to store as much fat as possible to combat the inevitable : starvation. Thousands of years of evolution cannot be changed in a few years and what you will find is a slowed down metabolism, fat storage and the minute you start eating normally again, weight gain.
The Middle Age Spread Diet Log
Keeping a diet log is also a good idea as we are often unaware of all the added calories we consume everyday. A biscuit here, a candy there; it all adds up so a log will help you pinpoint the problem areas. Be honest with yourself when you start your log and start cutting back on calories little by little.
Highlight the bad foods such as processed fast foods, refined starchy or sugary foods and substitute healthier options. One area that you could start on that will make a big difference is to cut back on bread, pasta, potatoes, rice and other high carbohydrate foods.
Don’t Be Lazy With Your Food
TV dinners, or store bought prepared foods are often laden with chemical preservatives, including high fructose corn syrup and trans fats. Although this will not be the first time you hear this, you need to concentrate on fresh fruits and green leafy vegetables, unprocessed meats, lean poultry and other lean meats, fresh fish and healthy oils such as olive oil.
Your evening cocktail or alcoholic drink is also a culprit is weight gain. These empty calories will be transformed into sugar by our metabolism and even though you may think it is just a drink, it turns into fat just the same.
In all, you need to combat hunger and lose fat.
At some point you will lose your middle age spread and this is where you will need to experiment a little to see what your weight maintenance level is. You can slowly increase your carbohydrate intake to a point where you do not lose any more abdominal fat, or if you are on an Exercise regime, you may want to increase your lean protein intake.
A good Exercise program to Lose Belly Fat will also keep you on track. Do a mix of cardiovascular exercises as well as weight training exercise to build muscles, strength and keep that middle age spread away.
Related articles for how to lose your middle age spread:
- The Truth About Belly Fat (webmd.com)
- Belly fat: The battle of the bulge (independent.co.uk)
- A Calorie Is a Calorie Is a Calorie (fitsugar.com)