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]
While quality zzz’s can become ever-elusive as you age from busy schedules, back pain, or menopausal symptoms like hot flashes or insomnia, getting enough sleep is an essential component to weight loss. A good night’s sleep actually burns calories! Plus, studies have shown a strong link between lack of sleep and over-eating the following day. This is because the hormones ghrelin and leptin are thrown out of whack when you don’t get enough sleep, leaving you feeling more hungry but less satiated at every meal, which leads to overeating.
If you're a breakfast person, what you eat in the a.m. can set the tone for the rest of your day as far as weight loss goes (whether you're 40 or not!). "A breakfast rich in lean protein, fiber, and plant-based fats is the best option for curbing hunger and cravings later in the day," notes Palinski-Wade. In other words, start off with a breakfast that fits this bill, and you may end up slashing calories throughout the rest of the day.
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.
A 2014 study found that the type of fat we consume might make all the difference. Participants in the study were asked to eat 750 extra calories every day for seven weeks. Those having excess calories from saturated fats had activated cells that promoted fat storage in the belly and increased insulin resistance. However, individuals who had a high consumption of polyunsaturated fats found in fatty fish, nuts and seeds, gained less abdominal fat and were more likely to increase muscle mass instead.
Your body has to work harder (meaning it burns more calories) digesting protein than it does fat or carbs, so Palinski-Wade recommends the strategy of upping protein intake to many of her clients, including women who are 40 and over. "Although I don’t promote very high-protein diets, increasing your protein intake from 15 percent of your total calories to 30 percent can help you boost the calories your body burns during digestion, which may just help speed weight loss."
“Has something happened — a change in relationship or job? Has that affected the times that you’re eating, how and what you’re eating, and who you’re eating with? Those changes in eating nutritionally can affect your weight,” Weiner said. “If you used to eat with other people, you maybe had more vegetables. Alone, you may be eating less healthy foods.”
Protein is incredibly important in repairing your tissues, building muscles, combating fat, balancing your hormones, and increasing your overall health and well-being.29 Healthy proteins include grass-fed beef, pork, lamb, organic pasture-raised poultry, wild-caught fish, and wild game. I purchase my meats from ButcherBox and my fish from Vital Choice. I drink a delicious smoothie using The Myers Way® Paleo Protein to meet my protein needs. It’s organic, gluten-free, sugar-free, dairy-free and sourced from non-GMO, hormone and antibiotic free, grass-fed beef with 21 grams of protein per serving. My new, limited-time-only Salted Caramel flavor has just released. It’s a great summertime treat that ups your protein without weighing you down with sugars.
I just hit 40 and decided to make things right for the second 40 ;) I always had a problem with diet and exercises. With diet it's always the same - radical changes, not enough food, recipes are rather complicated and not always tasty. With exercises - if you're not keeping the diet, you can work your ass of everyday and the result will be miserable. Thanks to one book - The Just Cut It Method by Jennifer Morris, I finally understood that the easiest way to lose weight and maintaine better diet is to do it slowly! Lose 50 lbs? Sure but in one year, not in one month! I'm after first month of cleaning my diet and fixing it to my lifestyle, I started to have a longer walks with dog everyday and slowly I'm awakening from the winter sleep ;)
“There are many eating patterns that can be used to lose weight,” says William Samuel Yancy, M.D., director of the Duke Diet and Fitness Center and associate professor of medicine at Duke University. Many have evidence behind them, whether that’s keto, Paleo, Mediterranean, vegan, or anything else. Interestingly, there’s not as much research on what works for men as there is on women, but “for men, sometimes it’s as simple as shortening the time in which you are eating to an 8- to 10-hour window a day,” says Kristin Kirkpatrick, R.D.N., consultant for Integrative and Lifestyle Medicine for the Cleveland Clinic. Even something as straightforward as not eating after 6 PM can make a big difference—one of her male clients who lost 150 pounds found that to be especially helpful, she says.
Between desk jobs, commutes, and family activities, many 40-somethings don’t have a lot of free time to work out. But it’s important -- for your weight and your overall health -- to fit in at least 2 1/2 hours of moderate physical activity (like brisk walking or light yard work) every week. Pencil times in to your calendar, and make them a priority.