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talkhealth forums • Spreading waist line
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Re: Spreading waist line

Posted: Fri Apr 19, 2013 11:47 am
by Rosemary Mallace
Ah, the old middle-aged spread debate. It's a bit of a chicken and egg debate. Does your metabolism slow as you get older or are you less active and so put on weight more easily? I don't think anyone really knows the answer. Maybe a bit of both.

I don't believe that a spreading waist line is inevitable. What is inevitable is that if you eat more than you use you will put on weight. I don't want to scare you, but if you are putting on a 'few pounds' every year you may well be heading towards type 2 diabetes, heart disease, sore joints and increasing infirmity as you get older. Again, this is not inevitable.

Without knowing what you eat and how much, it is difficult to give any specific help but I would urge you to ask youself these questions:
Do I really know how much I eat?
Do I monitor my potions?
Do I eat without thinking?
Do I snack a lot?
Do I get the recommended amounts of exercise each week: 150 minutes of moderate exercise (exercise that makes you a bit puffed) and 2 strength sessions per week?

As we get older I think we have to monitor what we eat a bit more than when we are young. Just as we wouldn't expect to be able to drink lots of alcohol without consquences, so I think we need to be more aware of what and how we eat and to regulate it.

I'm 62 now and am now 2 stones lighter than I was in my 50s but that is because I thought 'enough is enough' and took myself in hand. I am now very careful how much I eat. Not really WHAT I eat, but the AMOUNT I eat. Portion control is vital, I believe. I weigh foods so I know how much I am eating. I don't guess at what a portion is.

Exercise is also the other component. Not just in keeing weight down but in keeping you healthy as you get older. Research has been shown that fatter people who exercise regularly are less likely to have heart disease and more likely to be fitter than thinner people who do no exercise. You don't need to join a gym. Walking is a very under-rated form of exercise.

So, yes in part age is an excuse. It's a choice, isn't it? Do we want to continue eating in a way that puts on a few pounds every year and say 'oh well, it's bound to happen as I get older', or do we want to take control in our older years and make sure we have a fit and independent old age?

I don't know if I am allowed to promote myself here, but if you look at my website http://www.overfiftyfitness.co.uk you will see that I have 'undiet tips' and tips on how to start exercising safely.

Re: Spreading waist line

Posted: Fri Apr 19, 2013 11:54 am
by Rosemary Mallace
Sorry, MinnieSa, just realised I didn't answer the bit about how you can reduce your waistline.

The bad news is that you can't spot reduce bits of your body. You can tone the muscles which may make you look thinner, but the fat will remain.

The good news is that by starting to take regular exercise and by monitoring what you eat you will start to lose weight and your waistline will reappear.

BUT taking conrol of what you eat and taking regular exercise are not just quick fixes to get you into that little black number. It's long term project to ensure quality of life and independence in older age.

Re: Spreading waist line

Posted: Tue Apr 23, 2013 9:41 am
by mark
Hi minniesa.

Thank you for posting on the clinic.

I would urge you to be as active as possible throughout the day as well as eat natural whole foods.

Ask your friends to get involved as this will help with motivation and act as a network for support, they may well like to reduce that area as you do.

Other important areas are to reduce stress and get to bed before 10.30pm.
Avoid eating late at night, drinking alcohol and eating sugary confectionery and table sugar.

The abdominal area is an important area to reduce and/or keep in check through exercise and positive nutritional choices.

I would always recommend a full fitness consultation before starting a course of exercise as this may highlight areas of concern and can be used to accurately record and document your progress. My clients always look forward to their reviews, results motivate and assist with long term lifestyle changes. With regards to the abdominal area i would usually include a cholesterol check as part of the consultation.

Stay active by.

Taking walks.
Parking away from shops and walking.
Cycling
Using stairs instead of lifts.
Gardening
Swimming
Exercise classes (Pilates. Yoga. Tai chi. Aqua aerobics to name but a few)
Dancing
Joining an active group or club.
Participate in a course of personal training (with professionals such as myself or rosemary respectively)

If your weight / waistline is not reducing after significant efforts I would recommend consultation with your gp.

I hope this helps.