Losing Weight After 40 Is Hard!!!! Help!

[warrioress]

Hey ladies,
I am a former personal trainer with ISSA. I have gained 25 pounds over the last 5 years. Probably cause profession requires me to sit down with computer all the time. I've noticed some changes in body. Just not as easy to lose weight. I do aerobics and weight training but have been slack with that over the past year especially. Anyone have any tips for 40 and fabulous women? With profession, it requires time so looking for creative ways to rev up the fat burning machine. I thought of getting a stationary bike to put in bedroom and ride in increments of 10 mintues throughout the day to keep me active. I ride bike in neighborhood but the hills are tough to climb. I do aerobics with YourSelfFitness on MBox. Even doing all that I can't seem to shed. So don't know what up with me. I am in great health. Physicals are good. I think I am just not getting in enough exercise and probably don't eat enough when I do. Especially doing weights. So just want trim down again. any tips appreciated. not like I don't know stuff because I was a trainer. Just at a place where I am not seeing results and need to fire up engines again. Warrioress

[Boss Man]

I hope that you won't see this as untoward if a guy responds. Sincere apologies if you do .

Firstly, as you mentioned elsewhere, for a Lady of 44 years old, you do look wonderful. Just a polite observation. I would suggest that the main thing to be addressed is how you eat.

As a rule of thumb, a sedentary female requires about 1,800 calories a day, so you can allow at least 300-400 more on top for normal exercise patterns. More obviously if they have quite a decent amount of muscle, or do long distance exercise.

I would therefore ask what meals do you eat and when do you eat them?

Nice to see you here and I hope that you can be a very positive influence, for people to find inspiration and energy from, because initially you certainly seem like someone, who can be such a person and we always welcome and appreciate anyone and everyone, who is that way inclined towards others .

[NickiAnderson]

So happy to see your post, as many women don't realize what dramatic changes the body goes through prior, during menopause. As a 48 year old woman (and yes, a personal trainer like you) I know only too well the challenge in balancing business and work outs.

For some reason, women always gravitate toward sneaking in cardio, when in fact, you should be sneaking in more strength training activities, especially if you're over 40. Here's what I would suggest, sneak in 4-5 5-minute workouts. For example, in between clients I'll sneak in 3 sets of squats, 3 sets of push-ups and 3 sets of dips. Next 5 minutes I might do 25 jumping jacks followed by 3 sets of burpees, followed by 3 sets of bicep curls, followed by 3 sets of crunches. ON a good day, I sneak in 5- 5 minute workouts. But average 3. I really believe it is the secret to keeping body lean. Sure, nutrition plays a role, and I get in 3 good cardio workouts a week, but I'm pretty solid on making sure I eat well and limit all processed foods, don't eat them at all. So in opinion, seek out more opportunities to get in strength training!

Hope that helps!

[spadams]

Hi!

Your advise on this thread was great -- but what about those of us who have no problems working out, but the problem is overeating.

I am a 50, 5'11", woman. Three days a week I do double jazzercise routines (one jazz, one step -- 2 hours total). I tolerate running, but have promised a friend to do a 5k this October, so I am training for that 2 days a week. Another day I go for a 5 mile hike in the woods (with some elevation changes). The other day I may do yoga or just chill.

I have not dropped an ounce. I calculated how much I am overeating once by counting the 'innocent' grabs into a bag of chips, cookie jar etc. WOW

It is not physical hunger -- any ideas to break this cycle and finally see efforts pay off? I do have a lot of great muscle -- but it is camouflaged exceedingly well by years of accumulated fat. Please help!

Thanks!

[KimmyRoss]

What I can say here is that one should be determined and focused in the road to losing weight. There are some women who are just good at first and as time goes by, they get bored and then stop working out. There should a goal set in the first place. This goal should be achieved by plotting workout programs and other physical activities such as sports.

[spadams]

Yes -- I agree that maintaining an effective level of exercise is imperative. I saw the negative results of inaction September 2009 through April 2010 when I exercised minimally due to working full time, completing a master's degree program, and household constraints.

I have been actively working out since the completion of master's program in April 2010 and have gained significant muscle tone, functional strength, stamina, and more. However, the scale has not budged since decades of thoughtless eating seem to overrule desire for a healthy weight. I have tried keeping a journal and failed miserably. At meals, diet is exceedingly healthy, balanced, nutrient dense, and caloric effective.

I need help to eliminate the seemingly uncontrollable snacking/picking between meals -- any ideas???

[skramer]

I am so glad I finally found this thread! I am 41, quit smoking 7 months ago and started working out. I am not considered overweight but do not like the weight I have gained since I had to take a full time desk job. I have gone from 125 to 140. Thankfully it is evenly placed so I still look good but I do not feel good about it. I discovered that I was severely under eating - net calories would be under 500 (post exercise)most days. Not sure how long it takes for the metabolism to come out of stasis and rev up after this happens. Anyone know?

I have increased calories to 1500 and although that worked for about a week and weight dropped, the following week it crept right back to 140. So I am now increasing calories to what was suggested on this site which is 1875 calories a day, 20% Fat, 40% carbs and 40% protein (188 gm carbs, 188 gm protein, and 42 gm fat). I work out 6 days a week. 35 min of HIIT and then lift weights - alternating muscle groups on different days.

Does anyone have any suggestions to help me loose this stupid stubborn fat or does it now seem like I might be on the right track finally?

I have found that the nutrition side of this has proven to be extremely difficult for me. I have spent countless hours researching, reading, tweaking diet and work outs and have not found the right combination for metabolism yet.

[Boss Man]

Try changing the ratio of Fat ot Carbs, so take out 10% Carbs and add 10% more Fat. If the Fat is mainly more Omega's 3,6, and Polys, you won't have an issue. You might still possible be carbing a little too much, causing some conversion to Fat.

[SlimLizzy]

Hi All - I am also glad you started this thread. I am 43 and have been overweight and trying to lose weight all life. I am currently 221 lbs and feel like a veritable barrel! Within the last three years I have been cutting down on portion sizes but body more than keeps up with putting on the fat. I manage to eat well for a couple of days - then go totally berserk. Feelings of inadequacy also make me eat. I also have started exercising numerous times but lose it once I get periods - which are quite heavy and leave me drained. Then it is almost impossible to start back until I psyche myself up. I have been getting more and more depressed lately - I must get with program now! Why am I so unfocused and indisciplined?

[Bonnie]

You all might hate me for posting this, however I didn't seriously even start training until mid forties.I used to be 164.8 lbs at 44 & to be honest didn't find losing it nor getting in shape difficult.Though I really don't focus on age, nor what it says about menopause, hormones or anything else I can possible utilize for an excuse.Some situations are medically valid, though in the same token, they should be pushed to the upper most limits also, if you give 100 % of yourself then you've done your best.I have recently became a personal trainer also & WILL come hell or high water, have time for workouts,they are FIRST priority,without them I would feel like crap.As for the mindless eating, it comes down to, do you want to be on the outside, the person you FEEL like on the inside, or not ? Its a choice.When you are about to eat something you know won't benefit you, divert yourself & go for a walk, get a glass of water OR look in the mirror, see how far you have come or could go & think, not right now, I won't eat that ! Keep saying it to yourself until you've reached your goal.Then as the trainer a few post above said, stay lean, don't eat processed food & you will feel great, forever