“To achieve and maintain a healthy weight as we age, it’s imperative that we incorporate a ‘movement portfolio’ into our daily lives,” said Kushner. He explained that your portfolio should include activities of daily living (like walking, using the stairs and house cleaning), active fitness activities (like bike riding and using the elliptical machine) and resistance-training exercises. Kushner also recommended trying to reduce the time you spend doing sedentary activities like watching TV. “These targeted action steps will boost metabolism and help maintain muscle mass,” he said.
Soda and other sugary soft drinks are all empty calories that may result in weight gain and health problems. Don’t be fooled—diet soda is not better. It’s full of artificial sweeteners, preservatives, and often caffeine that can disrupt your health.31,32 It can interfere with your hunger hormones, increase your appetite, and lead to weight gain.33,34 Herbal teas and green juices are a good option.
It’s usually not just due to losing muscle mass over time (more on that later). "It's multifactorial," says Fatima Stanford, MD, MPH, obesity medicine physician scientist at Massachusetts General Hospital and Harvard Medical School. Numerous factors can sneak up on you and help you gain or hold onto weight, including your lifestyle, your food, your biology, and your sleep habits. The good news in that is that there are also numerous ways to tackle getting your weight to where you want it—you don't have to force yourself into one approach, and you get to choose what works for you.
Pay attention to what you are eating. Read labels and ensure your foods are organic, nutrient-dense, and anti-inflammatory. Avoid eating in front of the TV, while standing up, and when busy with other tasks. Keep a regular eating schedule. If you are craving something, check-in with yourself to see if you are truly hungry or just thirsty, stressed, or bored.
Hi Kathy - You are doing things right - I am a fan of bodyweight and dumbbells while doing HIIT and circuits, etc. You don't need to do the traditional free weight workout... BUT you do want to make sure you are challenging yourself enough to feel your muscles working - if you can go a little heavier, do it! Also - I don't know how much weight you have to lose - if it's only a few pounds - those are the hardest. However, if you have a lot of weight to lose and the scale isn't budging - you are doing a good amount of exercise - I would really analyze what you are eating - that is at least, if not more than 50 % of the equation. Have you checked out the Ultimate Healthy Eating Guide that you received when you signed up for Get Healthy U TV? If you need a copy, email [email protected]
For a sustainable plan, "I don't like to hyperfocus on calories. It's important to have a high-quality diet of lean protein, whole grains, and fruits and vegetables," Dr. Stanford says. "Processed foods lead to weight gain, so the less processed the food you eat, the better." And the more satisfied you could end up being. Her example: A nice meal of salmon plus some grains and a vegetable and a salad can give you a lot more volume than a Shake Shack stop would, and would give you more of a sense of being full afterward. When it comes to the high-quality diet she advocates, "nothing is bizarre—we know that lean protein, whole grains, fruits, and vegetables are constant no matter how the guidelines for healthy eating have changed over the years," she says.
Changes in your activity levels are one of the main reasons that losing weight after 40 may be more challenging than before. Like many women, you may be putting others first and simply not finding time to exercise. You may also notice that your joints can no longer handle the same activities as before. However, a lack of exercise can lead to muscle loss and fat gain.
If you are taking the appropriate measures (e.g., eating enough of a calorie deficit for your age and body composition, stressing less, and working on strength training) and still not losing weight, and you also have other symptoms of hypothyroidism (such as constipation, fatigue, dry hair and nails), then it may be worth considering getting your thyroid levels checked," advises Dr. Peterson.
If you eat healthy and exercise regularly and still can’t lose weight, your thyroid might not be working like it should. This happens in about 5% of people, and it's most common in women and people over 60. In addition to weight gain, it can also cause fatigue, joint or muscle pain, and depression. Medications can help, so get it checked if you think it might be an issue.