Ugh, mid-40s weight gain -- what do I need to change about my diet/exercise routine?

[Anonymous]

I've always been on the thin side with an athletic build. I've also always been a very active person (hiking, biking, lots of walking) who enjoys taking exercise classes. I eat an okay but not perfect diet, though portion control is not an issue for me -- always had a naturally small appetite. I do have a sweet tooth.

I'm 44 and my weight is creeping up slightly (5 lbs in the last couple years, after maintaining at my previous weight for decades) and my body shape is changing a little. I've developed a bit of gut and my hips are wider than they used to be. I'm still slim on top with smallish boobs, so this combo is a bit disheartening to me -- I think my hips/belly look worse on me because I'm narrow and small on top. I would like to stay proportional if at all possible.

Right now I exercise pretty much daily, but 4-5 days a week it's a 10-15 minute core or strength workout plus walking, biking or hiking. The other 2-3 days I do longer workouts (45-60 minutes) focused on strength training and cardio. This honestly feels like a lot so it's frustrating that I'm seeing weight gain and especially the little gut I have going -- I would have thought this would be enough to at least maintain. I could maybe add one more longer workout a week but that's pushing it in terms of time and energy.

So that leaves diet. The most obvious thing to try and reduce or cut out is sweets -- I love them. I eat a small dessert most days and will do good quality chocolate or a cookie as a mid morning snack sometimes. I also love a good pastry. The rest of my diet is pretty solid, though I could probably further reduce the amount of red meat I eat. I could more easily make the red meat shift than reduce my sugar intake, but I would probably see more results from addressing the sugar (I just really question whether I have it in me to cut back on this).

What would you recommend? What has worked for you? I still want to enjoy life and have balance... does that mean I have to accept midlife weight gain and belly fat?

[Anonymous]

Cut out the sugar OP! The red meat is definitely not the problem, as you know.

On the other hand, maybe it’s not worth it. It’s a struggle.

[Anonymous]

You sound very fit. I'm similar, just a little older. I hate the extra weight, but I have a history of an eating disorder, so I try not to be restrictive. It sounds like the most obvious place for you to cut is sweets. You could eliminate your cookie a few days a week. But is it worth it?

[Anonymous]

You have described having sweets twice a day, everyday. If that’s true, cutting back to once a day and then a couple times a week seems like the most obvious start.

[Anonymous]

I’m basically in exactly the same place, and I think that since we both have pretty good exercise and diet routines, probably the healthiest and kindest thing we can do is to accept that our bodies are changing, permanently, and that chasing that 25 or even 35 year old body is an effort in futility. Seriously moving the needle on body fat will entail a level of caloric scrutiny and deprivation that is probably not good, mentally or physically.

[Anonymous]

Lift weights!

[Anonymous]

Anonymous wrote:I’m basically in exactly the same place, and I think that since we both have pretty good exercise and diet routines, probably the healthiest and kindest thing we can do is to accept that our bodies are changing, permanently, and that chasing that 25 or even 35 year old body is an effort in futility. Seriously moving the needle on body fat will entail a level of caloric scrutiny and deprivation that is probably not good, mentally or physically.

Nope, NP here and I’m not accepting that my body is going to tho sh*t now that I’m in my 40s. We just have to do things differently than our younger decades.

OP: Increase protein (1g for each lb of weight), lift heavy weights on your weigh training days, drink a ton of water, cut the sugar. The high protein will help you build muscle, stay full longer and curb those sugar cravings. You didn’t mention alcohol but cut that out too, except for special occasions, bc you gotta live. I thought I was doomed over 40 but my body totally transformed doing this.

[Anonymous]

I would kill to be able to have daily desserts.

[Anonymous]

How do you have time to work out 20 min and bike/hike? Do you not have kids or a job?

[Anonymous]

Anonymous wrote:How do you have time to work out 20 min and bike/hike? Do you not have kids or a job?

Lots of ppl have time to workout, raise kids and work.

[Anonymous]

Anonymous wrote:

Anonymous wrote:I’m basically in exactly the same place, and I think that since we both have pretty good exercise and diet routines, probably the healthiest and kindest thing we can do is to accept that our bodies are changing, permanently, and that chasing that 25 or even 35 year old body is an effort in futility. Seriously moving the needle on body fat will entail a level of caloric scrutiny and deprivation that is probably not good, mentally or physically.

Nope, NP here and I’m not accepting that my body is going to tho sh*t now that I’m in my 40s. We just have to do things differently than our younger decades.

OP: Increase protein (1g for each lb of weight), lift heavy weights on your weigh training days, drink a ton of water, cut the sugar. The high protein will help you build muscle, stay full longer and curb those sugar cravings. You didn’t mention alcohol but cut that out too, except for special occasions, bc you gotta live. I thought I was doomed over 40 but my body totally transformed doing this.

I am STARVING when I cut carbs.

[Anonymous]

Anonymous wrote:How do you have time to work out 20 min and bike/hike? Do you not have kids or a job?

How much TV you watching these days?

[Anonymous]

Anonymous wrote:

Anonymous wrote:I’m basically in exactly the same place, and I think that since we both have pretty good exercise and diet routines, probably the healthiest and kindest thing we can do is to accept that our bodies are changing, permanently, and that chasing that 25 or even 35 year old body is an effort in futility. Seriously moving the needle on body fat will entail a level of caloric scrutiny and deprivation that is probably not good, mentally or physically.

Nope, NP here and I’m not accepting that my body is going to tho sh*t now that I’m in my 40s. We just have to do things differently than our younger decades.

OP: Increase protein (1g for each lb of weight), lift heavy weights on your weigh training days, drink a ton of water, cut the sugar. The high protein will help you build muscle, stay full longer and curb those sugar cravings. You didn’t mention alcohol but cut that out too, except for special occasions, bc you gotta live. I thought I was doomed over 40 but my body totally transformed doing this.

You’ve basically proven what I wrote. You have to significantly sacrifice dietarily in order to make big changes. Also, it doesn’t sound as if OP’s body has “gone to shit” as you so charmingly put it. She simply doesn’t have the body she used to. I don’t care what you do, you’ll never have your 20-something stomach back.

[Anonymous]

Anonymous wrote:

Anonymous wrote:How do you have time to work out 20 min and bike/hike? Do you not have kids or a job?

How much TV you watching these days?

Better question: how much time do you spend on DCUM?

[Anonymous]

Anonymous wrote:

Anonymous wrote:How do you have time to work out 20 min and bike/hike? Do you not have kids or a job?

How much TV you watching these days?

Zero. And I check DCUM on the can.

I work 8-530, make dinner and cart kids around, and don’t get “me” time till 10pm