Alcohol adds unnecessary calories and sugar to your diet. Drinking alcohol may also increase your appetite, leading you to consume more calories.30 When you’re under the influence of alcohol, you may also be tempted to choose less nutritious options, such as processed junk foods. I recommend reducing your alcohol consumption to an occasional glass of wine or eliminating it completely.
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!”
Even if you’re eating reasonably well, you can still be in a calorie surplus. Whether you’re eating oversized portions, taking mindless bites while prepping family meals or grazing as part of a new work-from-home norm, all that noshing adds up. Tracking your food intake can be helpful. In one 24-week study, researchers found that time spent logging food intake was significantly linked to weight loss. If tracking your food (even with an app) sounds daunting, consider that by the end of the study, those who were still committed to tracking spent just 15 minutes a day doing it — about what you might spend scrolling through Facebook or Instagram.
People naturally lose muscle after 40, especially women after menopause. Because muscle burns more calories than fat, this can slow down your metabolism and make it harder to shake those stubborn pounds. Strength-training exercises -- lifting weights or doing body-weight exercises, like push-ups and squats -- at least twice a week can help you keep those muscles.