Hormonal changes in middle age can wreak havoc on our weight and our waistlines, but boosting the amount of fiber in your diet can help. A study published in the Annals of Internal Medicine reveals that increasing fiber intake helped participants shave off 4.6 pounds over an 8-week period and maintain that weight loss over the course of a year. Even better, dialing up the fiber in your meals can help combat the bloated belly and sluggish digestion that often accompany hormonal changes, like menopause. Don’t know where to find the fiber you seek? Start with the best high-fiber foods!
If you're brand new to exercise, or coming back after a long hiatus, it might take you the first 14 days of your plan to get into a groove. Work up to at least 30 minutes per day most days of the week. At first, focus on moderate-intensity efforts, such as brisk walking, dance fitness classes, water aerobics or light cycling. As you become stronger, increase the duration to 60 or 90 minutes most days as well as the intensity of your sessions to jogging or faster cycling, for example. The American College of Sports Medicine declares that at least 250 minutes of moderate-intensity cardiovascular exercise is necessary for significant weight loss.
I enjoyed this book because I have been very hard on myself for not taking care of me like I should when I was younger. I had lost my husband young and been in this 20 year slump. Life passed me by so fast and felt trapped in this competition to be my younger self that I missed out on but know I am far from being young again. I learned to embrace who I am where I am at and do better now. No competition here, just love and acceptance. I can change what I see but must always love me.
Fighting constantly with your S.O.? It’s time to address your issues head-on. "Research has shown that cortisol, the hormone that's released during stressful activity, is linked to fat storage,” says Gina Guddet, couples counselor and co-author of Love Metabolism. “And poor communication between couples is the most common type of stress that you tend to experience."
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).
One of the biggest things for me was focusing on my diet. I eliminated soda completely. I replaced all sugary drinks with water, and drank more water throughout the day. I also started writing down everything I was eating during the week. You don't realize sometimes how much you actually eat. Small things can feel like nothing at the time, but they all add up. When you write everything down, you might realize you do eat more than three or even four meals a day. Writing down what I was eating helped me stay honest with myself, and helped me check with myself if I was eating because I was hungry, or just because the food was there in front of me."
As you age, you lose muscle mass. But muscle mass is crucial for maintaining a healthy weight because it keeps your metabolism going strong. While the emphasis is generally on cardio exercise for belly fat loss, for older adults, lifting weights may be a more effective weight-loss strategy than a lot of cardio, which can further decrease muscle mass, according to a study in Obesity in 2017.
When you understand how lack of sleep contributes to obesity, you’ll realize how important it is to get good sleep every night. Sleep regulates endocrine function, maintaining the right balance between the hunger hormone ghrelin and the satiety hormone leptin. Sleep deprivation increases appetite, insulin resistance, and the stress hormone cortisol, all of which contribute to fat accumulation in the body. Make sure that you get at least seven to eight hours of sleep every night. Don’t miss these other 42 fast and easy ways to lose weight.
Are you a woman over 40 and noticing it’s getting harder to lose weight? Got some extra stubborn fluff and puff around the middle? Maybe you’re finding that the diets you did in your 20’s or 30’s don’t work as fast as they used to or don’t even work at all! If you’re already well past 40, chances are you’ve found it’s harder to lose weight. And, those inches around your waistline won’t budge.
Some of the greatest life stressors, including kids in their teens, aging parents, financial independence and increased work responsibilities, hit around age 40. Learn to manage the increased pressure; when you let it get to you, it shows up as extra abdominal fat. You may eat more to alleviate anxiety, have little time to prepare healthy meals and produce more of the hormone cortisol, which encourages the body to store and hold onto belly fat.
Whether your goal is to do your first handstand, learn a cool yoga pose or complete 100 burpees in a row, making it a habit to regularly set and work toward athletic-focused goals will not only help you get fit quicker right now, making it a habit to create fun and challenging fitness goals will help ensure you make health and fitness a priority for life.
Two quick words of advice, though: First, focus on form. If you fail to perform a compound exercise correctly, you open yourself to the potential for injury. And second, work yourself to fatigue. You can do this by adding weight to the exercise or by performing more repetitions per set. Either way, the last one or two reps you perform should push you to your limits. It's when you live at the edge of your capability that real change takes place.
"First and foremost, make sure your resolutions are attainable! For example, if I know there are no means for me to practice swimming, I shouldn't set a resolution (i.e. do a triathlon) that requires those skills. Resolutions, like goals, should be SMART (specific, measureable, attainable, realistic/relevant, time-bound). Secondly, and equally as important, is to make sure you actually care about the fitness resolutions you are setting. Don't set them simply because someone else is setting it. Create goals that mean something to you." —Chris and Heidi Powell, fitness trainers and hosts of ABC's "Extreme Weight Loss"
That’s because it theoretically causes a mild ketosis (yep, the basis of the keto diet), which is a fat-burning state that should make you feel less hungry. The key in being successful with a low-carb diet (especially if you’re used to a more high-carb lifestyle) is to compensate for those lost carbs with protein-rich foods, says Dr. Cheskin. That way, your volume of food stays the same, but you’re doing it healthfully rather than in a way that exacerbates your weight gain.
There’s a reason everyone harps on about protein: Not only does it help keep you full, but it’s also responsible for repairing the tiny tears caused by strength training in your muscles. This helps them grow bigger and stronger, nudging out body fat in the process. As a general rule of thumb, aim to get at least 70 grams of protein throughout the day, says Dr. Cheskin. (These high-protein foods can help you reach that goal.)
There are different types of fats. Some are good for you, while others are not. You should avoid trans fats (found in many commercially baked and snack foods) and limit saturated fats (ground meats, sausages, wieners, fried foods and butter). However, monounsaturated fats (olive oil, avocados) and polyunsaturated fats (fish, walnuts) are good for you.
“When it comes to exercise, you have to train with weights to increase lean mass. Fat is burned inside of your muscle cells. The bigger and more plentiful your muscle cells, the bigger your fat-burning furnace. Adding muscle increases the size of the fat-burning furnace. Dieting incorrectly or exercising incorrectly decreases your fat-burning furnace. This is often why, when a male-female couple embarks on a good exercise and nutrition plan, the male drops more weight more quickly than the female. He has more muscle tissue and a much bigger furnace. He can burn food at a much faster rate than the female who has less muscle and a much smaller furnace,” says Duffy.