Starting in your 30s, you can lose three to five percent of your muscle mass each decade if you don’t stay active. Note the last part of that point: “If you don’t stay active.” As you get older, "there's a lot of competition for your time and energy," says Dr. Yancy. For some men, that can push exercise out of the picture. But it doesn't take heroic efforts to put it back into your life.


However, the important takeaway here is this: The biggest factor in losing muscle is the lack of physical activity, which makes exercise a crucial component when it comes to preventing muscle loss. If you want to figure out the real deal, enter your information into a calculator to learn how many calories you really need for your age and activity level.
How intense does the strength training need to be? Are push ups and squats and using hand weights during your HIIT training enough or should it be a more classic free weight workout where you do 3 reps of 12? I eat well and work out 6 days per week (get healthy u TV, running, etc) for 30-60 minutes each day. Nothing is helping my weight loss and I'm so frustrated!
It’s usually not just due to losing muscle mass over time (more on that later). "It's multifactorial," says Fatima Stanford, MD, MPH, obesity medicine physician scientist at Massachusetts General Hospital and Harvard Medical School. Numerous factors can sneak up on you and help you gain or hold onto weight, including your lifestyle, your food, your biology, and your sleep habits. The good news in that is that there are also numerous ways to tackle getting your weight to where you want it—you don't have to force yourself into one approach, and you get to choose what works for you.
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.
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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