Secrets to Keep the Weight Off

Starting at around age 40, the average person gains about a pound every 12 months. At first glance, the routine is simple arithmetic: Consume more than you burn up and eventually your pants will be tight. But other features can complicate the equation. Being aware of the four most typical changes will help you lose stomach fat and stay slender.

Obstacle 1: You Start Losing Muscle - Muscle burns about three times as many calories as fat, even at rest. And, with age, muscle tissue doesn't work as efficiently so you're not able to exercise as hard.

Solution: Weights - Few things battle the loss of muscle mass better than strength training with hand weights, resistance bands, or your own body weight. It increases muscle tissue and strengthens bones, which helps you stay active longer and work out harder.

Obstacle 2: Your Hormones Fluctuate - Over the years, women's bodies produce less of certain hormones like estrogen, which typically starts lagging in the 40s. Since estrogen has appetite-regulating properties, many women are hungrier as their hormone levels drop. Estrogen also affects how body fat is distributed, migrating it from the hips and the thighs to the gut, where it's more difficult to burn.

Solution: Eat Well and Reduce Stress - A sensible diet and an exercise regimen can limit the spread, as can reducing stress by getting adequate sleep.

Obstacle 3: You're Eating More - Studies have shown that tying the knot tends to lead to weight gain, possibly because women dish out portions equal to their husbands'. As a matter-of-fact: In your 20s, you burn about 2,000 calories a day. By your 50s, you burn only about 1,600 calories.

Solutions:

* Hop on a Scale. People who weigh themselves often are, on average, seven to eight pounds lighter than those who don't. Tracking your weight helps you cut back on what you eat or step up activity.

* Eat Mindfully. Repackage that barrel of pretzels into snack bags. Little adjustments may pare 100 to 200 calories from your daily diet.

Problem 4: You're Moving Less - A recent study followed more than 9,000 people for 10 years and found that the least active people were seven times more likely to gain weight.

Solution: Become More Active - Experts suggest doing 50 to 60 minutes of exercise, five days a week.