Strategy #2: Control Calories

Of course, diet can also play a role in middle-age weight gain. The problem starts when people take in more calories than they burn. Some experts believe that adults tend to put on pounds simply because they aren't very attentive to either the small increases in their weight or small changes in their eating and exercise habits that can eventually lead to excess pounds.

To avoid these problems, try these strategies:

• Regularly step on the scale, and cut back on calories when the number begins to tip upward.
• Watch portion sizes. For a couple of weeks, use a food scale and measuring cups and spoons to keep portion sizes within recommended sizes—for instance, experts say one serving equals 1/2 cup of rice or 3 ounces of meat.
• Select or prepare foods that are steamed, broiled, baked, or roasted. When sautéing foods, use only a small amount of oil, soup broth, or a nonstick spray.
• Snack on fruits and vegetables, which are both filling and nutritious.
• Watch the condiments. Choose mustard over mayonnaise, and look for low-calorie varieties of salad dressing.
• Allow room for the occasional sweet or large meal. The key to weight management is balance.