MANY ADULTS FIND THAT WEIGHT GAIN AND AGING GO HAND IN HAND -- even those adults who could burn off massive amounts of calories in their younger days.

The middle-age weight gain is no myth. "But it's not necessarily a genetic phenomenon," says Susan L. Burke, director of nutrition for ediets.com. "It's a combination of factors."

Slowing metabolism means a reduced ability to burn off food -- and fat. The result: The "middle-age spread," the uncomfortable feeling you might have that your rear end and thighs spread out a little more each time you sit down.

"Your metabolism starts slowing after you hit adulthood, at about age 21 or 22," says Burke.

Boosting your body's metabolism will help you fight midlife weight gain. And to do that, work at converting fat into muscle via moderate exercise and healthful food plans. But be wary of diets or products that claim a quick fix.

"No diet can change your metabolism. That requires a change in body type," says Burke.

Boosting metabolism doesn't require paying for expensive memberships at health clubs or gyms or surviving solely on celery sticks and cottage cheese. Burke recommends the following easy ways to help combat weight gain.

Weigh Down

• EAT LESS, BUT MORE OFTEN. According to Burke, numerous studies demonstrate that high-fiber, low-fat, small meals throughout the day are more likely to control weight than three larger meals. The operative phrase, however, is "small meals." "Watch the portion sizes," says Burke.
• TAKE A WALK DURING LUNCH --and especially avoid the temptation to eat out at lunch. "The portion sizes are huge in restaurants," says Burke.
• GET MOVING. "Go out your door and walk 10 minutes as fast and hard as you can, then come back," says Burke. "Then increase it to 15 minutes the next week. It's the small changes that really produce the results."

  She suggests your ultimate goal should be a daily walk, with perhaps a physical workout at a gym or participation in some exercise activity two or three times a week.

• SHOP WISELY. Bring a shopping list, don't deviate from it and stick to the outer perimeter of the grocery store. "That's where all the fresh food is," says Burke.
• CHANGE YOUR ATTITUDE. "Treat your body and your lifestyle like you'd treat a project," she says. "When you have a project at work, you need the right tools to accomplish it and you don't gripe about it. Weight control should be regarded the same way."

But remember, first see a doctor before starting a new physical regimen. "It's a good idea to have a physical to ensure you're not prone to any conditions that might prohibit exercise," says Burke.

Above all, make this life change a priority. "If you decide you're going to do it later, it will never get done," says Burke. "So do it before you do anything else in the morning. If you're not a morning person, make sure it's the last thing you do at night."

Amy Sorter spoke with Susan L. Burke, director of nutrition for ediets.com. For more information, log on to www.ediets.com.

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