Good stress management techniques and routine exercise will have positive effects on your sleep, but you may need to take additional steps to help you sleep better. For example, be proactive about going to bed and waking up at the same time most days, and allow yourself 30 minutes to unwind and disconnect from your digital devices at night. Eating a plant-forward, mostly whole foods diet that’s low in added sugar helps, too.
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."
There appears to be a connection between estrogen and body weight regulation.  With lower estrogen levels, lab animals tend to eat more and be less physically active.  Levels that are too high or too low appear to lead to fat storage.  And, lower estrogen levels may also slow down your metabolic rate (the speed  at your body converts stored energy into working energy).
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.

Before you try anything else, make sure there isn’t an underlying factor interfering with your weight loss, like a thyroid condition. Did you know that nearly 1 in 5 adults over 40 suffer from thyroid problems that can interfere with weight loss? Your thyroid is the main regulator of your body’s metabolism, so having an over or under-active thyroid gland (hyper or hypothyroidism) can truly interfere with weight loss. Talk to your doctor if you’re having trouble losing weight and also experiencing any of the following symptoms of a thyroid disorder:
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.
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.
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.
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."
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®.

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.
Good stress management techniques and routine exercise will have positive effects on your sleep, but you may need to take additional steps to help you sleep better. For example, be proactive about going to bed and waking up at the same time most days, and allow yourself 30 minutes to unwind and disconnect from your digital devices at night. Eating a plant-forward, mostly whole foods diet that’s low in added sugar helps, too.
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.
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.
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