- Once you hit middle age, middle-aged spread can feel inevitable
- However, there are incredibly common mistakes people frequently make
- Dietitian Gabrielle Maston explains these mistakes and how to counteract
- From too much wine to the wrong ‘health’ foods, FEMAIL investigates
Sophie Haslett For Daily Mail Australia
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If it feels like an unwritten rule that once you turn 45 your weight starts to accumulate around your midsection almost overnight, you’re not alone.
The onset of the so-called ‘middle-aged spread’ is a common plight of 40 and 50-something men and women around the world.
But did you know that there are common mistakes you could be making that are actually causing your spare tyre?
FEMAIL speaks to Sydney-based dietitian, Gabrielle Maston, who outlines the various mistakes people make when it comes to their middle-aged spread, and solutions on how to stop making them.
Common cause: The middle-aged spread can feel inevitable, but you could be causing it by making several common mistakes
Stop now: FEMAIL speaks to Sydney-based dietitian, Gabrielle Maston, who outlines the five mistakes people make when it comes to their middle-aged spread, and solutions on how to stop making them
DRINK MORE WATER
The experts all agree that more often than not, thirst manifests as hunger. Basically translated, you might be eating when you just need to drink more water.
Studies even show that drinking about half a litre of water before a meal can help you eat less afterwards.
‘Drink water and you might find you don’t need that snack,’ Gabrielle Maston said.
‘There’s nothing wrong with just eating three decent meals a day and skipping the 3pm treat.’
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Golden rule: The experts all agree that more often than not, thirst manifests as hunger – drinking 16 ounces of water before a meal will stop you over-eating later
EAT OUT WISELY
Everyone likes to eat out, but research has shown that those who eat out frequently have a higher BMI than those who don’t.
According to Ms Maston, there is a way to get around this.
Eat out with friends who have healthy habits, and you’ll find you’re more likely to be healthy. She also says go out for breakfast or lunch to avoid the less healthy options on the menu, as well as the alcohol.
Most people’s willpower is better before the end of the day, Ms Maston said.
‘Also, even if you’re eating out, make a plan for the week. Get into a routine of maybe soup one day, and a sandwich the next,’ she said.
‘Eating out in the middle of the day can be problematic for office workers who have to go out for work, as they often make bad decisions vis a vis wine and food. Stick to your routine, and it will be better for you.’
Healthy is happy: Eat out with friends who have healthy habits, and you’ll find you’re more likely to be healthy, too – also go for breakfast or lunch and it’s likely that it will be healthier than dinner
DITCH THE BOOZE
It’s the go-to aid for many to get through the working week, but wine really does cause that spare mid-section tyre.
‘An extra glass of wine each day is the equivalent of an extra slice of bread, ‘Ms Maston said.
Try to reserve your drinking habits to one or two nights a week, tops.
Your abs will notice the difference.
Wine wars: Limit your drinking as much as possible, and watch your abs re-emerge – wine is a big cause of increased middle-aged spread
STOP WITH THE ‘HEALTHY’ SNACKS
According to Ms Maston, so-called ‘healthy’ snacks are often nothing of the sort.
‘Things like rice crackers and pretzels often don’t fill people up and cause people to eat more of them,’ she said.
‘Try thinking “do I need to snack?” every time you feel like it, and swap what you think is healthy for something that is actually good for you.’
Ms Maston advocates fruit, nuts or Greek yoghurt.
‘Eating more frequently doesn’t boost the metabolism like people once thought,’ she says.
‘Make sure you’re not emotionally eating because you’re tired or stressed.’
Not healthy: Snacks like pretzels are often not very healthy, as people eat too many of them
Bad for you: Frozen yoghurt can also be bad for you, as people often top it with too many toppings
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