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.
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.
I am 59 and have been on a injury / weight gain cycle for several years. I have never been overweight till my first accident , then I gained weight and kept gaining and now that I am almost 60 , I want that great body and high energy back. The older I get the more problems my weight causes , legs hurt , falling asleep in my chair , I am too young for that. So I am eating better and boxing , which is a great workout . I plan to sky dive for my 60th next year.
Exercise can actually increase your energy. Just three hours of exercise weekly can improve the health of menopausal women.35,36,37,38,39 You may be able to add aerobic exercise into your everyday life without even noticing it! Take a walk during lunch with your colleagues. Go for a bike ride with your family after dinner. Put some music on while cleaning the house and add some dance moves. Jump on an elliptical trainer or treadmill instead of sitting while watching your favorite show.
“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.
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]
As you reach mid-life, the pressures pile up. Just think of the typical stressors, like caring for kids and aging parents, facing financial burdens and dealing with the demands of a job. When you’re experiencing stress, your body responds by releasing the hormone cortisol. If your stress diminishes, your hormone levels return to normal, but if you’re experiencing ongoing stress from “adulting,” cortisol levels will remain high. This can set off a series of biological events that may lead to an increased appetite with more cravings and a propensity to store fat in your belly.
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.
Another great idea it to get into a group fitness strength training class. This is a less intimidating way to get started and in most gyms you will find people of all ages and abilities attending; just ask the instructor if it is the right level for you. Strength training at home is another possibility. By joining GHU TV you are spending a minimal amount and getting the personal training of experts like Chris Freytag and others who will do the workout with you providing the expertise needed to do it correctly! Just pick up a pair of dumbbells, bring them home and get started. Keep in mind that if you are afraid to pick up the weights you can even use your own bodyweight to build strength through moves like push-ups, lunges and squats. Strength training for as little as 20 minutes two to three times a week can build enough muscle to increase your resting metabolic rate (RMR) over time.
When you’re under-rested, your appetite-regulating hormones get short-circuited, so your appetite goes into overdrive, but the hormones that tell you you’re full don’t kick in promptly. Studies also suggest that when you’re sleep-deprived, it alters the way you think about food, so you have stronger cravings for sweets and other less healthful eats.
8. Sleep more and stress less. Easy, right? This may be the hardest part. There are plenty of things you can try. Melatonin and or magnesium at night. Massages. Yoga. Meditation. Hot baths before bed. Black out windows and cooler temperature in your bedroom. A good shrink. There’s really no shortage of suggestions. It may be time to experiment if you’re not getting enough good sleep.
Amy Myers, MD is a two-time New York Times bestselling author and an internationally acclaimed functional medicine physician. Dr. Myers specializes in empowering those with autoimmune, thyroid, and digestive issues to reverse their conditions and take back their health. In addition, she is a wife, mother, and the successful founder and CEO of Amy Myers MD®.
At 41, these are the things that I notice the most. My body does not bounce back as easily as it once did and I have to work a lot harder to manage my weight. Genetics play a role in the aging process, but our lifestyle choices can help dictate how well our genes treat us as we get older. After turning 40, these are six of the top lifestyle habits to focus on.
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.
Many women have trouble sleeping during menopause due to hot flashes, night sweats, stress and the other fun stuff that goes along with low estrogen levels. Migraines anyone?? The bummer is poor sleep is linked to hunger and weight gain because of two more hormones: ghrelin (the “feed me” hormone) and leptin (the “I’m full” hormone). Here’s a short blog I wrote on that topic. If you’re sleep deprived, these hormones get out of whack.
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!)
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.
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!
If you're genetically predisposed to gain weight easily, that may be another strike against you. Even if you don't actually gain weight, you may still gain inches around the waist. This weight gain can be so frustrating, it's easy to become obsessed with losing it, starving yourself or exercising too much or maybe even looking into the latest plastic surgery procedure.