Small changes can lead to big results for almost anyone. Should we really let our age be a barrier to achieving our weight loss goals as we get older? Smart baby boomers know that the answer to that is a resounding “Definitely Not!”

For many, dieting and exercise seem to be constant struggles as we battle hectic schedules, fast food cravings, and toxins. Of course, these trigger water retention and weight gain as we age. A startling 70 million people in the U.S. alone are considered overweight or obese, making us one of the unhealthiest nations in the world. With access to cutting edge healthcare, optimal nutrition plans, and resources that other countries only dream of having, why then are we seeing the downward spiral with regard to our health and wellness? It seems that the need for a health overhaul is in order.

Regardless of your age or current state of health, dear baby boomer, we have some tips and tricks for weight loss that will make your journey easier; follow them and start down the path to better health and better quality of life.

Excess abdominal fat is the source of much disdain in middle age, although it can pop up at any time. Understanding its causes and then taking proactive measures to manage your weight as you get older are key to living a long term healthy lifestyle. Here are some of the most common reasons that we gain weight as we age:

Our metabolic rate naturally slows down for both men and women as we conserve energy for mental and physical processes that become more difficult with age. Burning fewer calories means packing on a few pounds unless you compensate with diet and exercise.

The body’s amount of lean muscle mass naturally starts to deteriorate around age 30, and muscle is a key component in boosting the metabolism. If you want to increase your lean muscle mass, consider adding some lean protein to your daily intake and performing weight-bearing exercises on a regular basis to build up your body.

Sorry, ladies, the cold hard fact about menopause is that most of us gain a little weight. Hormonal changes, disruption in sleep patterns, and eating habits all contribute to the additional pounds. Do what you can to establish healthy eating and sleeping patterns, and talk to your doctor about what you can do to stabilize your hormone production.

You can blame it on age, you can blame it on our natural tendency to slow down and look for the road that has been well worn; we do become a bt more sedentary as we grow older. This exacerbates the already slowing metabolic rate; incorporate regular periods of movement and exercise into your day, and you’ll see less of a spike on the scale.

Stress is the culprit behind our cortisol production; a hormone that literally encourages the storage of belly fat. This is a biological response that our ancestors welcomed, for it was a protective measure against the elements. Also, it protected early humans against starvation, and even predators that threatened the survival of our species. We no longer need this protection, so it would be wonderful if our body would recognize that this fat storage is no longer necessary.

Now we know the reasons behind our weight gain; let’s see what we can do to minimize our middle-age spread and enjoy those golden years being fit, active, and healthy. Follow these tips for weight loss as we become more “seasoned”:

Is your morning “go-to” a bowl of cornflakes with milk? You could be setting yourself up for high blood sugar, insulin spikes, and associated food cravings later on in the morning that is hard to fight. Consider protein-rich breakfasts that really fill you up such as whole-grain toast with nut butter, eggs, and lean breakfast meats such as turkey sausage, ham, or chicken. Your body will thank you as it maintains steady energy and steady blood sugar levels all morning long.

A growing body of evidence suggests that eating most of your calories early in the day can curb inflammation, temper cravings, and stoke your metabolism for optimal calorie burning. Focusing on a large breakfast, medium-sized lunch and a light dinner will set you up for weight loss success. Burning the majority of your calories while you are active during the day will allow you to burn up fat stores at night when you are resting comfortably.

Unfortunately, according to national data, more adults are drinking alcohol than ever before. Even a few beers or glasses of wine can quickly add up to 500 calories, causing an unhealthy cycle of gain that is hard to rid yourself of. Replace your nightly nightcap with some seltzer water and a twist of lime, or a calorie-free beverage that you thoroughly enjoy so you don’t feel like you’re missing out on something.

Strength training and weight-bearing exercises are important in order to retain lean muscle mass and build bone density as we age. Baby boomers shouldn’t skip out on the cardio, though. Consider activities like walking, jogging, cycling, or even swimming help to condition your cardiovascular system and tone muscle. As you know, you’ll increase your metabolism and burn more calories. Balance both in your weekly workouts for best results.

Baby boomers and their aging metabolism cannot easily bounce back from a cheat week or even a cheat meal every now and then; our bodies are just not set up for the additional calorie burn. Do what you can to stay on track and develop healthy eating habits that, over time, will help you to shed weight and feel younger, lighter, and stronger.

Never underestimate the power of a good night’s sleep, dear baby boomer. Your metabolism will work more efficiently, you will be less prone to cravings for carbohydrates and simple sugars that can cause spikes in your energy but expansion in your waistline, and you’ll have more energy to keep up activity levels through the day. Set and keep regular bedtime hours, and establish healthy bedtime routines like dimming the lights and turning off technological devices at least one hour before bed.

None of us drink enough water–we need to consume at least 6-8 8 ounce glasses of water per day to stay hydrated and keep all systems of the body working efficiently. Baby boomers, we know you’re busy, but aim for taking a water bottle with you on the go and sipping at it during the day when you are tempted to reach for something else. You’ll look better, you’ll feel better, and you’ll find that excess weight drops more rapidly as a result of excess toxins being flushed out of your cells as you drink its crystal clear goodness.

The antioxidant-rich green tea elements called catechins help to flush toxins out of your cells as they give you a burst of added energy. Drinking green tea aids in the elimination of fat from the body. Plus, small amounts of caffeine aid in keeping you alert and awake for all the demands of your busy schedule.

If your body is constantly being barraged with food and drink, it can never truly begin the work of detoxifying and cleansing your cells, as all of its energy goes into digestion and elimination of what you ingest.

We baby boomers are famous for our “on-the-go” lifestyle, constantly feeding ourselves with what we can grab to fuel our busy days. Sometimes, allowing our bodies to rest from the activity of digestion is the best course of action for health and building up energy stores again.

Intermittent fasting is a very effective tool to promote fat loss and re-stimulate a sluggish metabolism. Also, cycling back and forth between periods of fasting and eating healthfully may give you a more youthful appearance. Baby boomers all over the world want to look and feel younger. So, perhaps we should give fasting a try.

Probiotics are live microorganisms that can be taken through the ingestion of supplements or certain fermented foods. An imbalance in the number of good bacteria versus bad bacteria in the gut leads to chronic illness and disease. Thus, it has never been more important to maintain a proper balance of gut flora given the fact that our food is becoming increasingly more toxic. Plus, food today is overloaded with chemical additives.

Taking probiotics helps to maintain a proper balance of bacteria in the digestive system. Thus, you improve the body’s effectiveness in eliminating what we don’t need.. Find a good supplement that contains many strains of microorganisms and begin to see and feel health benefits almost immediately.