As we age, we tend to become more insulin resistant which can put us at risk for type 2 diabetes. When you eat foods that break down into sugar, the pancreas pumps out insulin to escort the sugar out of your blood.  People with Insulin resistance don’t use insulin effectively so that cells have trouble absorbing sugar which causes a buildup of sugar and insulin in the blood.  Researchers still aren’t 100% in agreement as to why, but at the end of the day, people with insulin resistance gain weight, particularly around the middle.  And some research shows that lack of estrogen may cause insulin resistance.

2. Exercise More. Contrary to what your body may want to do, you must exercise more regularly as you age, not less!  If you’re finding yourself slowing down, gradually start ramping it back up.  It’s not a good idea to go from taking an occasional walk to running a 10K.  That’s a fast track to getting an injury.  But start finding ways to fit more physical activity to your life.  The more you exercise, the more insulin sensitive you become (that’s the opposite of insulin resistant!)

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 ;)
Guys often wonder whether a dip in testosterone is at the root of their weight gain, says Dr. Stanford. "When men develop overweight and obesity, they tend to have a drop in testosterone that leads to a drop in energy and more retention of adipose tissue,” she says. The excess adipose tissue drives testosterone down. But taking testosterone isn’t usually the answer. “That’s not the underlying problem. Once we normalize the weight, the testosterone normalizes," she explains.
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.

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.
Now that the whole sober curious moment is making not drinking trendy, it’s easier to find alcohol-free options. Less alcohol not only means you’re drinking fewer calories, it can also mean fewer late-night bowls of ramen or plates of double cheeseburgers on the way home from happy hour. Today, it’s also easier to maintain a social life when you’re not overdrinking, since there’s the new perception that you’re not saying no to a beer or five; you’re part of a “movement.”
Very soon, I’ll stand up in front of the graduating class of my former high school and give the commencement speech. I’ll focus on the usual “work hard” and “follow your dream” themes, but, in reality, I just want to shout out to all those 17-year-olds — “have that ice cream cone, you’ll still fit into your skinny jeans tomorrow! ” Or “it’s OK to skip a workout, your muscle mass will help you bounce back!”
High Intensity Interval Training (HIIT) is where you exert maximum effort through quick, intense bursts of exercise followed by short recovery periods, and it’s a great way to amp up your weight loss. If you’re currently only using doing steady state cardio workouts like jogging or elliptical weight loss exercises, for example, you could benefit from incorporating HIIT workouts to your regimen. Because the intervals get your heart rate more elevated, they help you work harder, not longer. Studies show that HIIT also burns more fat than other workouts. If you’re looking to try HIIT for the first time, check out these HIIT workouts on Get Healthy U TV!
Sarah Mirkin, RDN, author of Fill Your Plate Lose the Weight, recommends 20 to 30 grams of protein per meal. "It’s important to take in that amount of protein at all your meals, and ideally include high protein snacks as well," Mirkin says. "This helps to prevent lean muscle protein breakdown that decreases muscle mass percentage, increases fat percentage, and slows the metabolic rate. Muscle burns calories. Fat doesn’t."
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]
Difficulty sleeping can be a symptom of menopause, so it's not uncommon for women in their 40s to struggle with getting enough sleep. Unfortunately, this can also cause weight gain. "When you get less than seven hours of restful sleep, metabolic changes occur that can make it significantly harder to lose weight," says Palinksi-Wade. "The appetite hormone ghrelin is increased while leptin (which controls hunger cues) is reduced, triggering an increased desire to eat, especially for foods rich in fat and sugar. Insulin resistance increases, which can trigger the body to store fat."
This is a great article. I appreciate all this insight and help as hitting 40 a few years ago was a shock to my body for sure. I would also add to your stress reducing ideas to spend some time reading the Psalms in the Bible. The God who created you longs to take your burdens and teach you how to stop trying to solve all your problems on your own. He is there to show you the way to stress reduction and a while new/better way of doing life. If you don’t know God or how you can start a personal 1-on-1 relationship with Him, check out some of these helpful apps in the App Store: Knowing God Personally (by Power to Change), God Tools (by Cru), Life Conversation Guide (by North American Mission Board), or talk to a pastor at a local Christian church in your neighborhood. My rule of thumb is that while working to take care of my physical body throughout my lifetime, I never want to neglect my soul that will continue on for all eternity.
Have you noticed a little extra cushioning on your bottom, belly, and hips and increased difficulty losing those stubborn extra pounds? You are not alone. This is a common problem that women face as they are entering perimenopause and menopause. As a woman over 40 (and turning 50 this year), I understand your concerns. However, as a physician, I know that it is possible to achieve a healthy weight at this time of our lives.
Developing good sleeping habits is crucial when it comes to weight loss.40 The exercise and dietary tips with discussed earlier can support your sleep cycle. Avoid sugary and caffeinated foods, especially as the evening approaches, so you can feel tired and calm, instead of jittery. Limit blue-light exposure in the evening by wearing amber glasses that block harmful wavelengths from electronics. Develop a night-time routine that calms you down before bedtime.
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.
As you enter your forties, you are also entering perimenopause, when levels of your sex hormones progesterone and estrogen decline. Besides regulating your menstrual cycle and reproductive functions, these hormones also impact restful sleep and relaxation. A decrease in progesterone and estrogen levels may lead to sleep disturbances, restlessness, and insomnia.1 Because changes in sleep patterns have been associated with weight gain, sleepless nights may make weight loss increasingly difficult.2
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 ;)

As we age, we tend to become more insulin resistant which can put us at risk for type 2 diabetes. When you eat foods that break down into sugar, the pancreas pumps out insulin to escort the sugar out of your blood.  People with Insulin resistance don’t use insulin effectively so that cells have trouble absorbing sugar which causes a buildup of sugar and insulin in the blood.  Researchers still aren’t 100% in agreement as to why, but at the end of the day, people with insulin resistance gain weight, particularly around the middle.  And some research shows that lack of estrogen may cause insulin resistance.
Hi, Thanks for this wonderful information. Exercise is one of the most powerful ways to take control of your health. Not only can it prevent heart disease, strokes, metabolic syndrome, Type 2 diabetes, Alzheimer’s and cancer, it has been shown to help with depression, insomnia and stress. I hope this information will really help everyone to get motivated toward the importance of exercises not only for lose weight but to live a healthy life.
Hormone imbalance can also wreak havoc on your weight. Keep in mind that perimenopause and other hormone changes can start when you are in your 40s. Estrogen dominance will definitely interrupt weight loss but so will the imbalance of  cortisol, leptin and insulin. We have a great article that covers, in great detail, how these hormones affect your body. Check out Balance These 4 Hormones If You Want To Lose Weight for more information!

Yeah, you've probs heard that diet tip before—as it's wise for anyone trying to lose weight. Fried foods contain a whole lot of fat and contribute to weight gain—simple as that. But again, in your 40s, you deal with natural physiological changes that make it *even* tougher to shed excess weight, so overdoing it on fried foods has larger consequences. "A 20 year old can get away with eating empty calorie meals. A 40 year old usually cannot on a semi regular basis," Mirkin points out. "Until we are age 20, [our] bodies are building muscle. After age 20, it stops."
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