Are you one of the many adults who have reached your 30s or 40s and discovered that your waist has expanded along with your age and you now wear larger sizes that even before? Many of us find that our metabolism slows down as we age and in addition weight gain may be compounded by such things as busy schedules and stress. Losing weight does not have to add to the stress and can be a simple matter of paying a little more attention to what you eat and opportunities to exercise that exist already.

While it may be tempting to decide to jump on the bandwagon for the latest diet craze or what ever newest exercise product is being offered on the late night infomercials, most of those diet and exercise programs are passing fads that either do not work or that require lots of planning and dedication which many people just do not have time for. A temporary fix that you quickly give up on is not going to help you very much.

To find a solution that works for you, first take a look at your lifestyle and figure out what is contributing to your weight gain. Maybe you eat out a lot or at restaurants that do not have many healthy menu items. Do you have a desk job and do not have much opportunity to move around during the day? Do you buy sodas and snacks from a machine during the day? All of these can contribute to an increasing weight gain.

The only real solution to losing weight and keeping it off is to exercise more and consume fewer calories. Of course, we all have real lives and demands on our time so for most people hours at the gym or meticulous diet menus are just not going to fit into our hectic schedules, so you need to look for ways to modify your behavior and habits in small ways that do not cause major changes in your schedule or take up much time.

Think about what you eat. You are either mostly eating food that you buy at the supermarket or you are mostly eating at restaurants or eating take out or delivery. Either way, you need to examine your choices. So if you are buying food at the supermarket, try to buy healthier item to take for lunch and leave the dessert out. Take a few minutes to read labels and buy the brands with the least amount of calories. When eating out, think about what restaurants are in the same vicinity that offer healthier menu choices such as grilled or baked meat and salads. You do not have to totally change your schedule; just make sure that you are making the best choices in regard to what you already do. A few calories saved here and there helps.

Next, look for opportunities to move. Maybe you can park at little further away from your building. Try taking even just one flight of stairs instead of the elevator. Walk up or down one flight then take the elevator if you do not have time or are not in good enough shape to take 5 flights for example. When you have time, take a report to another department yourself instead of sending an assistant. At home, walk to the mailbox instead of sending the kids, walk the dog even just one extra block, when watching your favorite television program, get up and walk in place during the commercial instead of heading for a snack.

The main idea is to realize that small changes and efforts really can make a difference. Do not think that you have to go on a stringent diet or spend hours at the gym to see results. While diets and gym memberships are wonderful and can speed your results, sometimes you simply do not have the time to do them. However, no matter how busy your schedule, do not over look the importance of taking action, even if it is a bunch of small ones. Almost everyone can find ways to get in a little movement and healthier eating if they just try.