Can you please give me some tips on losing weight after the age of 40. I work out 4-5 times a week, including cardio and weight lifting. I generally do both on the same visit to the gym. I watch what I eat and count calories religiously; I’m eating between 1800-2000 calories per day. Since starting this journey a few months ago I’ve only managed to lose 4 lbs. I haven’t gained any weight but I haven’t lost anymore. I’ve tried everything! Can you help? – L’keva
You’re making progress, albeit slow. The slowdown of metabolism in midlife can be frustrating to say the least! Lack of sleep, inactivity in our daily lives and stress begin to take their toll as well. The body struggles more than ever before to lose weight, so you must work smarter, not harder.
Instead of focusing on a calorie restriction, strongly consider what those calories are made of. A diet of pretzels, sweetened yogurt and Nutella sandwiches can fit into an energy goal, but are not ideal foods. How to choose the best and leave the rest? Follow this blueprint for planning meals:
Start with the basics, making sure you have a lean protein source at every meal. Choose from eggs, cottage cheese, part skim cheese, beans/legumes, poultry, fish and meat with no more than 10% fat. Add a starch (meaning complex carbohydrate) to each. Corn, peas, brown rice, quinoa, whole grain wheat, oats, yams and waxy potatoes are good choices. Next, get as many vegetables as you can. Any kind! Fill out the remainder of your daily intake with a couple servings of fresh fruit and plain reduced-fat milk products. So you don’t go crazy from deprivation, allow yourself a splurge item, like a fried food, alcoholic beverage or dessert once a week.
– Debbie J., MS, RD
Check out some of our other articles right here at LIVING HEALTHY for more tips on reducing body fat percentage.
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Those are great tips. Whether your calories come from whole foods or processed foods maker a huge difference.
Also, if you’ve been doing a lot of weight training, you probably have been burning fat and replacing it with muscle (which is 4 times heavier). That’s why it’s best to use a tape measure along side a scale to measure progress.
We must also scrutinize our definition of ‘workout’. I see people come into the gym, sit around using their phone, spend a few minutes walking on a treadmill, and go home happy that they did a ‘workout’ for the day. Quite frankly that is nothing more than a waste of a club membership.
My diet consists of fruits, vegetables, grains, nuts, legumes, and water. My protein sources are albacore tuna, salmon, halibut, white meat (skinless) chicken/turkey, lean beef, greek yogurt, and protein powder. I run two miles three times each week and I’m in a weightlifting program. I have to eat 6 meals each day to keep from LOSING weight.
No amount of exercise will overcome a bad diet.
That sounds amazing! Are you vegetarian or vegan? I’m in awe that you eat sux meals to not lose weight! How did you develop your program/diet?
My diet consists of fruits, vegetables, grains, nuts, legumes, and water. My protein sources are albacore tuna, salmon, halibut, white meat (skinless) chicken/turkey, lean beef, non-fat greek yogurt, and protein powder. That diet alone will help to lose weight as it’s a very lean diet. My running and weightlifting regimen burns a lot of calories and that is the reason I eat 6 meals each day. I developed my diet by learning about nutrition and exercise.
eating correctly (good foods/veggies)?staying away from wonderful fast food…Dieting properly, we can’t eat everything we want, but if it is in moderation than you will see better results. Just my suggestion 🙂 keep nip the good efforts!