You noticed that your pants were getting a little snug, but didn't think much of it. When you could barely button your favorite skirt, you forced yourself onto a scale and discovered you'd gained eight pounds. But why? You haven't changed your eating or exercise habits.Chances are you overlooked some of the most common weight-gain culprits. Frequent dining out, nighttime snacks in front of the television and even your fondness for coffee can all cause a slow-but-steady weight gain. Once you identify and combat these "hidden" fat traps, you'll find it easier to shed pounds and maintain a healthy weight.
Loss of Muscle: Getting older is one of the most frequently overlooked reasons for gaining weight, says Sheah Rarback, R.D., a spokeswoman for the American Dietetic Association based in Miami. "You're more susceptible to weight gain with every passing decade because your metabolism slows and you lose muscle mass," says Rarback. "What that means is you can't eat the same way you did when you were twenty. If you do, you'll gain weight."
The solution: Strength training helps build muscle mass and combat this effect of aging, says personal trainer Brad Schoenfeld, author of Look Great at Any Age. "Generally speaking, a pound of muscle burns about fifty calories a day," he says. "So if you add a pound of muscle, you'll increase your metabolic rate by about that much." Adding muscle keeps your bones strong as well.
Late-Night Snacking: If you spend most evenings curled up on the couch watching TV, chances are you snack, too. And those snacks can add up to hundreds or even thousands of calories. Eating in front of the set distracts you from how much you're consuming, causing you to eat even more. Studies also show that women eat less when they concentrate on their food. "If you sit in front of the TV every night and eat, then every time the TV comes on you'll have the urge to eat," warns Jackie Berning, R.D., an assistant professor of nutrition at the University of Colorado in Colorado Springs.
The solution: Women tend to undereat during the day, so they overeat at night, says Berning. Make sure you eat enough at mealtimes so you're not hungry for a snack after dinner. Most importantly, turn off the TV whenever you eat.
Plentiful Portions: Americans' waistlines have been growing along with portion sizes. Even snack foods are growing increasingly larger. But the battle can be won. Leah Ingram of New Hope, Pennsylvania, has kept 17 pounds off for more than a year and a half just by controlling her portions. "I have peanut butter on toast every morning for breakfast. Before I lost weight, I slopped peanut butter on the toast," says Leah. "But now I measure out a tablespoon and make it last. Eyeballing doesn't work because it's too easy to add more, and suddenly your pants are tight."
The solution: "Have the treat but control the portion," says Rarback. "Even if it's a snack food, such as chips or peanuts, put a small portion on a plate. If you're reaching into the bag, you don't realize how much you're eating." You can also buy individual snack bags at the grocery store or make your own portion-size snacks using sandwich bags.
