We’d all like to age like fine wine but unfortunately Mother Nature has other ideas. Middle age weight gain can and will sneak up on you without warning and smack you silly.

If you’ve already changed your eating habits and have adapted to regular workouts, keep it up. Fitness is a lifestyle change and not something you should do just to see physical results and stop. Trust me, this doesn’t work well.

1. Incorporate HIIT

(High Intensity Interval Training) into your workouts a few times per week. I’m an Insanity Maniac. Two years ago I ordered this program because I gained so much weight and managed to drop from 186lbs to 166lbs. Work at your own pace, as this is a challenging workout.

Steady cardio such as jogging, cardio kickboxing, treadmill, and elliptical trainers are great for those who prefer low intensity workouts. I love Insanity, but there are some days I don’t want to be covered in a pool of my own sweat, so I’ll opt for TaeBo.

2. Re-evaluate your diet.

This was the biggest problem for me. Grabbing peanut butter and jelly sandwiches for lunch in between clients several times a week wasn’t cutting it.

I often found myself hungrier than before I ate. Take time to cook healthy green leafy veggies, chicken, and turkey burgers during the week.

Put them all in separate containers to cut down on meal preparation during a busy day. Also, invest in a big jar of Whey Protein or Syntha 6. They’re packed full of protein and are better than a hamburger at a fast food joint when you’re in a rush.

3. Eat More Protein

Adding more protein to your diet like lean cuts of beef, chicken, turkey, plain Greek yogurt, etc will help your body to burn calories more efficiently.

Unlike carbohydrates and fats, the body doesn’t store protein, and if you’re physically active, your body will take protein from your muscles. If you’re into building muscle mass, you’ll be sorely disappointed. Another great advantage is, you’ll stay fuller longer.

4. Eat several meals throughout the day

Why? Because if you’re physically active, you’ll need more fuel for the metabolism.

5. Cut the sugar

This was another weakness of mine. Fruit snacks, Gummi Bears, and Gummi Life Savers were my downfalls, especially late in the evening.

If I had one pack, I needed several more because my blood sugar levels were spiking. Since I’ve changed my eating habits, I no longer crave sugar…which leads me to another good point.

6. Never deprive yourself

Don’t be afraid to eat your favorite sweet in smaller portions once a week, or you’ll binge. It takes time and effort to get those eating habits under control.