I’m approaching the 40 year old threshold, and I’ve noticed that it’s a lot easier to gain weight and to stop exercising than it was in my 20’s. If you’ve gained weight as you progress towards middle age, you’re not alone. I was reading a statistic on the CDC web site that stated that 30% of US adults – 60 million people – are obese. People who are obese have a higher risk of certain diseases, including diabetes, high blood pressure, high cholesterol, stroke, and heart disease.

You can stop the middle age spread! Here are some things you can do to help yourself.

Exercise. There’s no getting around it – in order to stay healthy and lose weight you need to exercise. You don’t need to hit the gym five days a week doing major weight training. You can begin the road to health with simple walking. Experts say that the people most likely to gain weight are those who don’t exercise, so get out your sneakers and give it a try. Start out with 20 minutes a day several days a week, working up to 30 or more minutes most days every week. It’s advisable to have a physical and speak with your doctor before starting any exercise routing to make sure you are healthy enough to exercise.

Diet. Make the most of the calories you take into your body. Lean meats, chicken, and low fat dairy products are good choices not only to satisfy you but to help you burn calories. Your metabolism changes as you get older, so the diet you followed in your 20s isn’t necessarily the best diet for your 40s. Your doctor is a great resource to consult before changing your diet.

Keeping your stress level in check is a good way to also help you fight the middle age spread. I know from personal experience that when I get stressed I eat - and I don’t eat good foods I eat chocolate! If you can keep your mental balance you can help to prevent this stress induced eating.

Getting older doesn’t mean getting heavier. With a little attention and work you can prevent the middle age spread!