Tag Archives for " lose weight over 40 "
On this episode of the 40+ Fitness Podcast, we discuss the top approaches to lose weight after 40.
As a personal trainer, the number one question I get from clients and potential clients is why is weight loss so hard and weight gain so easy now that I'm over 40? Most people believe it has to do with their metabolic rate. And while most of us will put on extra pounds as we get into midlife, this isn't a natural decline related to aging. Muscle mass is going down, which all of the things being even should mean that we're losing weight after 40.
However, we're obviously putting on body fat faster than we're losing that muscle mass, and that's why our weight is going up. Weight loss after 40 is complicated by several factors. In this episode, I'm going to talk about all of them and some of the things that you can do to address each one so you can shed those unwanted pounds. I call them the five pillars of weight loss after 40.
But before we get into the how to of weight loss, I want to cover a few reasons why losing those excess pounds is important. Why you want to lose weight after 40? Excess body fat is bad for your liver and heart health. If you carry those extra pounds as abdominal fat, you have what we call visceral fat. This increases your risk of health issues such as non-alcoholic fatty liver disease, heart disease, type two diabetes and insulin resistance. Excess body weight is also bad for your joints, too often people stop exercising because their joints hurt, which causes even more weight gain. It's a vicious cycle.
It's hard to increase your activity level when you're in pain and actually maybe even causing more damage to that joint. So losing those excess pounds is going to be important to make sure that you're not damaging joints that would otherwise be very useful to you in the future.
Being overweight causes other issues like sleep apnea, increased estrogen levels, and increase in stress hormones. All of these make weight loss that much harder. So it's time to turn the script and get back on track.
How to lose weight after 40 to reach and maintain a healthy weight for you. First, we have to understand the five pillars to healthy weight loss, they are hormones, nutrition, sleep, stress management and movement and each of them is important in their own way to helping you lose weight after 40.
Hormones, there are over twenty-seven key hormones that affect your ability to lose weight, but for the purposes of this discussion, I'm going to stick to seven that I'll group into three buckets. There are the sex hormones. And we're going to primarily talk about estrogen and testosterone. There are hunger hormones which include leptin and ghrelin, and there are energy management, fat storage hormones which include insulin, glucagon and cortisol.
Your estrogen and testosterone levels affect your body composition and how fat is distributed on your body. Because men have more testosterone, it's easier for them to lose weight and maintain muscle mass. I know it's not fair, but it is what it is. And we have to work with what we have. So women, it is going to be a little bit more difficult for you to lose weight. But that doesn't mean it's impossible. It just means we have to work a little bit smarter.
Men are going to have an easier way of it. So if you're trying to lose weight and your husband's trying to lose weight, then your husband's going to have an easier time of it. And so if you're the guy and your wife is trying to lose weight, realize you're going to be able to lose weight faster than her. It's the testosterone that's predominantly responsible for making that happen.
Leptin and ghrelin are these signaling hormones that tell your body when you're hungry and when you're full, unfortunately, the way the standard American diet is set up and the way we tend to eat, you know, always busy at our desk, in our car on the run, really interrupts this communication.
Leptin and ghrelin need time to communicate with the body to let it know what's going on. And many times we're not giving it the time to do so. Insulin has been called the queen of weight loss hormones and for good reason with glucagon, it helps maintain your blood sugar level.
If you're pounding your body with unhealthy snacks and meals. Like fried foods, chips, ice cream, you get the picture and you're not clearing out your glycogen stores in your muscles and liver, more on that later. With aerobic exercise and resistance training, insulin has no choice but to store the excess sugar as body fat.
Cortisol is a stress hormone when you're stressed out, cortisol rises, having elevated cortisol levels causes you to have a slower metabolism and store fat in your abdominal area, visceral fat. Both of these are really, really bad. So we can see how the hormones affect our ability to either lose weight or gain weight. What do we do about it? The best thing we can do for our sex hormones is to monitor our hormone levels, eat healthy and get regular exercise.
We can deal with our hunger signaling if we improve the quality of our food, if we take smaller bites and we eat slower. This gives your brain time to process those hunger cues. It's important to get comfortable with being a little bit hungry from time to time. If you really want to lose weight, you need to be able to manage that, that ability to just say, OK, I can be a little hungry. Maybe drink a little bit of water, take a little bit of time between those meals, you don't have to be eating all the time.
The whole old mantra of “eat every three hours” is what's part of the problem. You shouldn't have to eat every three hours. If you get good at managing your energy levels and eating good high-quality foods, your body will be just fine without that extra fuel.
And we can manage our energy management fat storage hormones through some simple lifestyle changes that are within the other four pillars of health. So we're going to talk about those and how you can use the other four pillars, which you have a lot of control over going forward.
Whenever people ask me who I listen to to keep up with what it takes to get and stay fit as we age, to learn new techniques and to keep motivated. On top of my list is Brock Armstrong, fitness coach and host of the Get Fit Guy Podcast. It's part of the Quick and Dirty Tips Network. So in quick, smart episodes, Brock uses step by step explanations and scientific evidence to help you move through the world with ease and enjoyment.
He covers practical topics like how to train for a 5K, how to walk your way to fitness, and how to make the most of your recovery days. And he'll share tips for applying mindfulness to your workouts, using exercise to sleep better and creating a top notch home gym. Rather you want to begin an exercise routine and don't know where to start, or you're looking to shake things up. Brock's tips will help you reach your fitness goals and create a healthy, sustainable lifestyle. Listen to new episodes of the Get Fit Guy every Tuesday. Just search for get fit guy wherever you listen to podcasts.
So the next one is nutrition, why do we eat? First and foremost, we eat to stay alive. Food provides energy and building blocks that our body needs. But if that's all it was, we could take those nutrition pills that they had in the science fiction books and shows. You know, just take a pill, we got the vitamins, we got the nutrition and we're good, right? No, we also eat for enjoyment and for social connections.
So as we do these things and we eat for the social connection enjoyment, we build a relationship with food. Now, having a relationship with food is not the bad thing, but it can be. If you're emotionally eating because you're stressed, because you're upset, because you're lonely. That emotional eating is really one of the main reasons why people overeat.
Regardless of how you choose to eat, and I mean that rather you go with the high fat, the low carb, the high carb, the low fat vegan paleo Mediterranean. You can lose weight after 40 with a few simple tactics.
The first step. And the one almost every single person skips is to track what you eat in a food diary. I know it's difficult, I know it's cumbersome, I know it's not fun, but it's something that you need to do. Now, one way you can do this and make it very, very simple. With an app or notebook, put down what you ate and how many servings you had. That's it. It's pretty simple. You're not counting calories, not doing anything.
Is this how many servings did you have of what? This teaches you a key lesson on portion size and control. And now, again, I didn't say track your calories, track the grams of protein, fat, carbs. That's because those aren't what make healthy diet healthy. In general, healthy foods are what we know they are.
OK, olive oil is better for us than margarine, we know fruit is better than refined carbs. We know that alcoholic calorie drinks, I mean, drinks are just calories without much nutritional benefit. So rather than worry about the the you know, the calories and the grams of this or that, just start trying to make better food choices.
And if you're logging these things, you're going to see I had two bags of chips yesterday. I had ice cream every night last week. Those will be easy things to start knocking off, particularly if you're understanding why you're eating what you're eating, which is what you can do with a food journal. So now once you know how much you're eating, and in some cases, like I said, the why, you begin to make better choices. Now, once you start doing that over time, that now becomes who you are.
That becomes more of a lifestyle, a healthy lifestyle. Because in the end, if you don't make what you're doing sustainable, you'll stay on that weight gain yo yo dieting and you're going to basically experience what you have so far. So the core of the nutrition piece is do a food diary, track portions, track what you ate, and then you can go back and assess why you ate, what you ate, and make better choices. That's going to go a long way.
Now as you get down the road on this, maybe you do need to look at some of those other factors like calories and grams and carbs and things like that when you plateau. But initially, all you need to do is make healthier choices and know what you're putting in your mouth every day so you can make the best decisions going forward.
The second pillar is sleep, lack of sleep is kind of like this badge of honor, just stop it, OK? It's not doing any good. You're not winning anybody's hearts and minds by not sleeping. You need seven to nine hours of sleep every night. Everybody is a little different, but all of us need between seven and nine hours of sleep.
Yes, you can get by with less. Yes, some people will sleep more, but in general, everybody needs seven to nine hours. A night of good restful sleep comes from letting your body go through all of the natural sleep patterns. That's deep sleep, very deep sleep, REM sleep and light sleep. Now you hear some people talk about a fifth, another deep, a very, very deep sleep. But generally I just break it into the four. That's a little old school, but deep sleep, very deep sleep, rem sleep and light sleep.
Now, when you're dealing with sleep now, obviously for a lot of people, there are things that are outside of their control like, you know, hot flashes and night sweats or sleep apnea. But many of the things that mess up our sleep are self-inflicted. And I see this all the time. Avoid blue light. We know that. We know that watching TV, watching on a computer, being on our phone late at night is not helping our sleep. Cut out alcohol consumption prior to bedtime so that, you know, in the general sense, those are the two things that really disrupt our sleep the most and they're easy to fix.
OK, now, I'm not going to dive deep into the sleep discussion. I will link in this show notes for this episode. You can a 40plusfitnesspodcast.com/465 and I'll have links to other episodes that I've done on sleep. Obviously with 465 episodes and sleep being such an important component of health. We've covered this a few times.
Additional Podcast Episodes on Sleep
The next pillar of healthy weight loss over 40 is stress management and this was a big one for me. Excess stress and my inability to manage it was one of the major contributors to my weight management issues. Not only did stress cause me to make for poor food choices, it put me in a chronic high cortisol mode, which meant my fat distribution made me look horrible and put me at a higher risk for cardiovascular disease. So I would I would use breathing exercises, meditation and weight training. You know, there's nothing like throwing around some heavy weights to help manage stress.
But even this wasn't enough. And I made a pretty big, drastic choice and I opted out of the rat race. I dropped out of corporate when I got laid off and I just didn't go back. Now, I know that's not possible for most people, you know, but for us, our kids were on their own. You know, they're out of, past college. Tammy was on board with this. So I made a self-love based decision to choose myself over money. And security.
Now, three years later, I'm more sure than ever that I made the right decision, so stress management is a key thing and there are things you can do to manage stress in the moment. But the best tactic I have found by far is to just jettison it. So if you've got bad relationships, as hard as it is jettison it. If you've got a bad job, change jobs if it can help but jettison it.
That's the easiest and best solution, not maybe the easiest. I take that back, but you get the idea. Now again stress management is kind of a deep topic. We've talked about this a few times on the podcast, so I'm going to link to some stress management episodes in the show. Notes you can go to 40plusfitnesspodcast.com/465. And I'll have some stress management links there. We've done quite a few shows on that as I was going through my stressful years.
The next pillar, a final pillar of weight loss after 40 is movement. Now you might have thought, OK, I'm his personal trainer. Why is movement last? And no, I didn't save the best for last. Only a small percentage of people listen to the end of this podcast. So if you're still with me, I do want to thank you. You have a very special place in my heart. So one, you know, most people are going to get the big thing, which is the understanding hormones and the nutrition. Beyond that, then sleep and stress management and then finally this this movement thing.
Now, I'm going to tell you straight out that there are four absolutes when it comes to exercise, training or movement, whatever you want to call it. I know a lot of people get put off by the term exercise or training or movement. You know, it is what it is. We have to train. We have to do something for our bodies. Now that the must, the very you must…You must strength train. You must do strength training to ensure you avoid that muscle loss we talked about earlier.
And osteoporosis strengthening the loss you're going to loss of bone density. Strength and bone density are critical for maintaining independence as we age. Strength training is a non-negotiable. You must be strength training period. You should do some form of aerobic activity for your cardiovascular health and endurance and stamina. In order to keep up and keep doing the things you love to do, you have to maintain the stamina required to do it.
If you want to keep up with your grandkids at the zoo or keep running or keep swimming or playing tennis or all the other things that you like to enjoy doing. You have to start training yourself a little bit harder, you have to push a little bit harder than just doing the thing to maintain that stamina to be able to do it on a regular basis. OK, so have some training in mind that pushes you cardiovascular so that you have the stamina, endurance to do the things you love. And then movement is life. If you're not moving your body, then you're slowly letting your body go.
OK, so walk, dance, play, make movement a part of who you are. It's not just about burning calories. It will burn calories. It will improve your sleep, it will help you manage stress and it will also help improve your hormone balance. So it does a lot for us, but it's really about how our body was designed. It was designed to move OK.
And then I guess the fourth absolute in this whole list thing is you have to enjoy what you're doing, but you don't always have to do just what you enjoy. And I know that's kind of sounds backwards, but, you know, if you start strength training and you start seeing yourself get stronger, you're going to start enjoying strength training.
I know that sounds weird, but you will if you don't enjoy running initially or walking at a pace and getting yourself winded, eventually you will. I promise that those are just natural things. Our bodies love to move. And so initially you may have to push yourself to do some things you don't enjoy.
For example, if I want to be in the aerobic capacity, the stamina to be able to play sand volleyball, I'm going to have to work on my cardiovascular. I'm going to have to do some things to keep my legs strong and keep them with the stamina they need to keep up with what I would want to do.
I'm going to have to do some training, which might not be exactly the thing I love doing, like running sprints in the sand. But I'm doing that so that I can enjoy more volleyball. I can play longer, I can have more fun. So make make movement, not just your life, make it fun, but do the things that allow you to keep making it fun.
If you allow yourself to go down, it's much harder to climb back up. And if you get yourself up, it's much easier to stay there. So do some training every day. It doesn't have to be hard training, but have a program so you can define fitness on your own terms now.
Everybody wants to blame our sedentary lifestyles for this obesity crisis we're going through right now, unfortunately, move more and eat less doesn't work. So I want you to look back at these five pillars of weight loss after 40, that's hormones, nutrition, sleep, stress management and movement. The cool thing of this is we have control over all five of them. We just have to apply patience, persistence and progression.
Now, I'm here for you, if you need any help with this, you want to learn a little bit more, you can email me at firstname.lastname@example.org or you can book a discovery call at 40plusfitnesspodcast.com/discovery.
It's a no sale call, it's a 15-minute call. We get on, we start talking about what your goals are and we address each of these five pillars of health and how you can modify your lifestyle to make sure that you're losing weight after 40.
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