Weight loss at 40

[Anonymous]

I’m 48 and noticed pounds creeping up around age 40 and again last year (although that might be more related to Covid baking projects rather than hormonal changes).

I agree with the PP who said it’s ok to be hungry. Of course stay hydrated and don’t restrict too much but to loose weight you need to be in a caloric deficit. This will undoubtedly make you hungry. Use a calorie tracker to figure out which foods make you feel more full than others and eat more of those. Walk as much as possible and amp up the exercise if possible. People stress high protein, low carb and no dairy. But, for me 2 slices of whole wheat bread with peanut butter and a cheese stick are very filling. Adding a vegetable heavy soup or salad gets in the veggies.

You certainly don’t need to be overly restrictive forever but restrict w/ amping up calorie burning exercise to loose those 10 lbs and hopefully you learn along the way what makes you most satisfied so you can maintain.

For me, I can eat very lightly most of the day until dinner but dislike going to bed hungry so I also snack after dinner. Many people will say that is terrible advice and better to eat earlier but for me loading the bulk of my calories between 5-10pm is what works.

Experiment a bit and figure out what works best for you.

You can do it!

[Anonymous]

I say this over and over again. The trick is to not let it creep up. I've been obsessive about my weight since 40. When it creeped, I started tweaking my diet it immediately.

[Anonymous]

I’m 47 and it’s harder than it was at 42. COVID malaise put weight on me the past year. But after several weeks of eating nutrient dense foods, staying away from any unnecessary calories and 40 min swims 2-3 x week my stomach is almost flat again. Keep at it. I may never get a perfect body again but the alternative is I will likely just keep gaining without some modification now that I’m late 40s.

[Anonymous]

Anonymous wrote:

If you exercise a lot you will be hungrier. It’s a fine line.

NP here. I always assumed this but as I started to exercise I noticed that on the contrary, I am just not hungry at all for several hours after my training. Like, if I exercise at 5 pm I have to force myself to eat dinner.

I thought something was wrong with me but turns out it is actually normal and quite common:

https://www.runnersworld.com/nutrition-weight-loss/a30980352/eating-after-workout-run-refuel-not-hungry/

P.s. Diet is still a much more effective way to lose weight than exercising but if someone is reluctant to exercise because they are afraid they will be hungry after that, please know that it won't necessarily happen.

[Anonymous]

Anonymous wrote:Intermittent fasting & no alcohol.

This. But 5/2 is the one that works. And 1-2 drinks a week won’t do too much damage

[Anonymous]

Anonymous wrote:I am also 40 and just lost 15lbs. Fat loss is the same at any age. You need a calorie deficit. You might be moving less now than when you were younger but your metabolism is still the same. So figure out how much you burn now and eat about 20% less than that. If that puts you at very low calorie level, increase your activity. Do that and you will lose, guaranteed.

Are you for real?!

No, a person's metabolism is not static over a lifetime. It changes drastically in later life as muscle mass decreases by about 10%/year after about the age of 30. That’s a natural part of the aging process. Metabolism is influenced by many things but especially by muscle mass.

Pick up a book. Or at least use the Google machine.

[Anonymous]

Anonymous wrote:

Anonymous wrote:I am also 40 and just lost 15lbs. Fat loss is the same at any age. You need a calorie deficit. You might be moving less now than when you were younger but your metabolism is still the same. So figure out how much you burn now and eat about 20% less than that. If that puts you at very low calorie level, increase your activity. Do that and you will lose, guaranteed.

Are you for real?!

No, a person's metabolism is not static over a lifetime. It changes drastically in later life as muscle mass decreases by about 10%/year after about the age of 30. That’s a natural part of the aging process. Metabolism is influenced by many things but especially by muscle mass.

Pick up a book. Or at least use the Google machine.

Sorry, that’s per decade not per year.

[Anonymous]

Anonymous wrote:

Anonymous wrote:I am also 40 and just lost 15lbs. Fat loss is the same at any age. You need a calorie deficit. You might be moving less now than when you were younger but your metabolism is still the same. So figure out how much you burn now and eat about 20% less than that. If that puts you at very low calorie level, increase your activity. Do that and you will lose, guaranteed.

Are you for real?!

No, a person's metabolism is not static over a lifetime. It changes drastically in later life as muscle mass decreases by about 10%/year after about the age of 30. That’s a natural part of the aging process. Metabolism is influenced by many things but especially by muscle mass.

Pick up a book. Or at least use the Google machine.

DP. Yes, but muscle mass won't decrease if you do strength training.

[Anonymous]

You need to track calories. Eating "healthy" can mean anything and even "healthy" foods can be high in calories.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I am also 40 and just lost 15lbs. Fat loss is the same at any age. You need a calorie deficit. You might be moving less now than when you were younger but your metabolism is still the same. So figure out how much you burn now and eat about 20% less than that. If that puts you at very low calorie level, increase your activity. Do that and you will lose, guaranteed.

Are you for real?!

No, a person's metabolism is not static over a lifetime. It changes drastically in later life as muscle mass decreases by about 10%/year after about the age of 30. That’s a natural part of the aging process. Metabolism is influenced by many things but especially by muscle mass.

Pick up a book. Or at least use the Google machine.

DP. Yes, but muscle mass won't decrease if you do strength training.

Exactly. I am the original PP. I actually have more muscle now at 40 than I had at 30. 40 is still very young and there is no good excuse (except sickness or injury) for significant muscle loss. People like to use age as an excuse, but the reality is that they do not realize that their slower metabolism is related more to their less active lifestyle than some insurmountable change in their body that makes it impossible for them to lose fat. I was always chubby and I thought being lean was just not in the cards for me. Well, it turns out I just had no idea what to do to lose fat effectively. I find fat loss much easier now than in my 20s just because I know what works. And yes, I would still guarantee the OP that if she does what I said above she will lose. People tend to think fat loss is some sort of mystery, but in reality the formula is very simple. Sticking to it is generally where people fail.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I am also 40 and just lost 15lbs. Fat loss is the same at any age. You need a calorie deficit. You might be moving less now than when you were younger but your metabolism is still the same. So figure out how much you burn now and eat about 20% less than that. If that puts you at very low calorie level, increase your activity. Do that and you will lose, guaranteed.

Are you for real?!

No, a person's metabolism is not static over a lifetime. It changes drastically in later life as muscle mass decreases by about 10%/year after about the age of 30. That’s a natural part of the aging process. Metabolism is influenced by many things but especially by muscle mass.

Pick up a book. Or at least use the Google machine.

DP. Yes, but muscle mass won't decrease if you do strength training.

Exactly. I am the original PP. I actually have more muscle now at 40 than I had at 30. 40 is still very young and there is no good excuse (except sickness or injury) for significant muscle loss. People like to use age as an excuse, but the reality is that they do not realize that their slower metabolism is related more to their less active lifestyle than some insurmountable change in their body that makes it impossible for them to lose fat. I was always chubby and I thought being lean was just not in the cards for me. Well, it turns out I just had no idea what to do to lose fat effectively. I find fat loss much easier now than in my 20s just because I know what works. And yes, I would still guarantee the OP that if she does what I said above she will lose. People tend to think fat loss is some sort of mystery, but in reality the formula is very simple. Sticking to it is generally where people fail.

+1

Your metabolism doesn't tank when you turn 40. It just doesn't, but the age as an a excuse for not losing weight does certainly increase. If you can't lose weight it is very simple; you are eating too many calories. That really is all it comes down to. Your metabolism hasn't gone to crap, unless you have a legit untreated metabolic condition. Newsflash, most people don't.

I also agree that our overall activity level and TDE (total daily expenditure) from daily activities also decreases. When I was in my early to mid 30's I had 2 small children. I spent a lot of physical energy caring for them. We were always taking walks, going to the playground and chasing then around. At 43 with kids who do most thing on their own I am not as active in my day to day activities. I do intentional exercise, but that is only at most 1.5-2 hrs of activity.

To lose weight at any age you need to consume fewer calories than you burn. Don't count exercise calories because it is not accurate to track calories burned and most people are not Olympic athletes burning thousands of calories a day and no you didn't really burn 600 calories on the Peloton.

Eat in the calorie range of your goal body weight x 10-12 (Goal weight of 140 lbs eat 1400-1680 calories) Do this consistently highlighted consistently because most dieters really lack in consistency. They stick to their diet 5 days a week, overeat on weekends and start the cycle again on Monday. Aim to hit your calorie at LEAST 85% of the time. This means not going over your calories more than 4 days a month.

[Anonymous]

I agree that being fit at 40 isn't impossible. I've found I need to exercise more consistently because my joints don't like HIIT workouts. I work out with a bit less intensity every day alternating between hour long cycling, interval hill walks, heavy free weights and dance. I eat a balanced diet where I eat to no be hungry, rather than to be full (75% feeling). Alcohol and sugar are a weekly treat. And, I have to be conscious not to eat like my kids who can snack and graze all day because they are growing like weeds. If I eat how and what they eat I'll be fat.

[Anonymous]

Do you drink alcohol? How much? Anymore than a few drinks a week is probably too much if you want to lose weight. Not just from a calorie standpoint but also because alcohol slows you down more at this age and your body needs more rest to recover. Plus it often craves calories to help with recover. It's a vicious cycle. Cutting down on alcohol intake is the #1 best way to make yourself healthier and make weight loss easier.

Also, how much to cook at home versus eating at restaurants or getting takeout? If you eat out more than once a week, even if you are counting calories, you are probably consuming more calories than you mean to. Restaurant food is just loaded in calories, that's why it tastes so good. The more you cook at home, even if it's not "health food", the easier it will be to lose weight. I cook with oil and fat and butter but I don't even come close to what they do in restaurants. Eating food that you prepare is the second best way to make yourself healthier and make weight loss easier.