I have gained quiet a bit of weight around my belly, how do I loose this

Hi Mroller,

Unfortunately, as we age our metabolism starts to slow down and losing weight is not so easy, but packing on the pounds seems to happen without any effort!

I'll give you some input to help shed the extra pounds.

Eat three well-balanced meals/day with a snack between meals.  Going long stretches (5 or more hours) between meals will slow down your metabolism and make weight loss difficult.

Get enough sleep.  Too little sleep affects carbohydrate metabolism, leading to glucose intolerance, increased hunger, and a slow metabolism.  Shoot for 7-9 hours of sleep each night.

Limit alcohol.  Liquid calories add up quickly.  A can of beer has ~150 calories, while mixed drinks can contain anywhere from 150 to 300 calories, and four ounces of wine contributes 100 calories.  So think about what you choose to drink and how much.

Increase your activity.  If you are not currently active, check with your MD before beginning an activity program.  Ideally, you should be active 5 or more days each week for at least 30 minutes for weight loss results.  Weight training (again speak with your MD) should be added 2-3 days per week to build muscle mass.  More muscle equals a higher metabolism, which promotes weight loss.  Strength training is even more important as you age and want to battle a declining metabolic rate.

Limit high fat and high sugar foods.  Look at what you eat AND what you drink.  Liquid calories, such as soda, contribute to weight gain.  Evaluate the food choices you're making and replace the not so healthy with healthier alternatives.  There are many components to this fifth step I'm not going to get into here.  You can refer to a "diet to lower cholesterol" and the tips to limit fat and sugar intake would also apply to your weight loss needs.

Click here for additional weight loss tips. 

I do not recommend dieting.  The term "diet" implies a short term fix and you want to lose the weight and keep it off.  If you want long term success controlling you cholesterol levels you need to make permanent changes.  It's best to look at your current food and activity choices and implement small changes that you can stick with. 

All the best,

Lisa Nelson, RD, LN

The Heart of Health ezine - Heart Health and Weight Loss Tips

I had to get a tummy tuck done

I am in the same situation, are there certain foods to avoid, besides the obvious, fat and sweets?

Will power and working with your heaLthcare professionals is the key to prolonged success in weight loss.  I currently am undergoing weight problems myself. I have also been diagnosed with high blood sugars and need to get them down or I will have type 2 diabetes.  This is the best thing I have found and have used this approach to lose 5 pounds so far.

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