Weight loss as we age is no joke.

https://tdeecalculator.net/

Use the TDEE calculator to learn your Total Daily Energy Expenditure, a measure of how many calories you burn per day. This calorie calculator will also display your BMI, BMR, Macros & many other useful statistics!

This will help you figure out your calorie requirement. There are several of these calculators online, do them all and see what your baseline is. You want to figure out how many calories you burn each day if you expended absolutely no calories other than what your body needed to function. Then you want to figure out what you will burn through exercise. If you aren’t going to exercise you still need to know, because you need to reduce your calorie intake.

It sucks, but even ppl like Gwenyth Paltrow say as they age the weight doesn’t come off like it used to. Some people have to become more strategic and invest more effort to reduce their weight, vs Carrie Underwood saying put down the fork and move more.

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

Weight Loss for Busy Physicians has episodes on self-limiting beliefs re: weight loss re: age, menopause etc.

I'm about to read a book by Dr. Mark Hyman about eating more fat. I'm always trying to control my carb cravings.

Good luck!

Anonymous wrote:I’m 40, I literally just want to lose 10 pounds. It is so hard for me now. I “excercise” and eat small portions but the weight just doesn’t go away the same way as when I was younger. What do I need to change up to see results faster?

I am 54 and I lost 40 pounds but, it took time, about over a year. How much do you weigh now? How tall are you? Losing weight is 80% food and 20% exercise.

There is no quick fix. There is no special diet. You need to eat 500 less calories a day to lose one pound in a week. You don't want to yo-you diet. That is actually worse.

My advice is EAT REAL FOOD, less of it and exercise 150 minutes a week. Count your calories. Watch your potions but, track everything. You may be eating more than you realize. When making a choice make the better one. Eat an apple instead of apple juice. A small hamburger at McDonalds instead of a triple patty.

You can do it!

I’m in the same boat, except I’m 46. I eat pretty healthy and generally limit wine/alcohol to weekends. I was mostly walking for exercise and doing one more intense workout per week. Now I’m doing Gillian Michael’s 30 Day Shred. The workouts are only 20-25 minutes, but they’re intense. I’m definitely seeing good changes in my body 20 days in but have only lost 2 pounds. It does feel sustainable for me to keep doing more intense daily 20-30 minute workouts after I finish the 30 days.

Anonymous wrote:Be really hungry several times per day. Restricting food intake way more than you would like is the only way. Eat a lot of high volume/low calorie vegetables to get by.

Once the 10 lbs is off you can eat a little more, but you will always need to restrict to keep the 10 lbs off your body seems very happy with right now

So stupid

Anonymous wrote:Be really hungry several times per day. Restricting food intake way more than you would like is the only way. Eat a lot of high volume/low calorie vegetables to get by.

Once the 10 lbs is off you can eat a little more, but you will always need to restrict to keep the 10 lbs off your body seems very happy with right now

This is terrible advice and not sustainable. Its amazing that after decades of being bombarded by garbage food that has lead to all of us gaining weight, people still pitch solutions that require us to "be really hungry."

Nonsense. Eat better, move, and drink water.

Calories are sneaking in where you aren't expecting them. Everybody undercounts calories. Studies show even nutritionists undercount.

I wouldn't do any kind of counting. That is just going to drive you nuts. I would just focus on being honest about what you are eating, and be more careful. Drink water, and a lot of it. I would also start walking a lot more as a start to supplement whatever exercise you are doing. Walk 1.5-2 miles early in the morning. Crank that out in 30-40 minutes. Get a fitbit or other tracker, and walk 10,000 steps per day.

Once that isn't enough, start doing something more intense. While weight loss is 80% diet and 20% exercise, the exercise will help with the eating habits and cutting out the alcohol. Nobody wants to crank and waste it with crap food.

You don't need to starve yourself to make any of this happen. You just need to eat better. The exercise will also help with stress management and will help you sleep better, which is another component of weight loss.

Be really hungry several times per day. Restricting food intake way more than you would like is the only way. Eat a lot of high volume/low calorie vegetables to get by.

Once the 10 lbs is off you can eat a little more, but you will always need to restrict to keep the 10 lbs off your body seems very happy with right now

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.

Track calories (only thing that ever worked long term for me), exercise 30 min daily in addition to walking 2-5 miles. Cut down on sugar and alcohol drastically.

For you and for almost every woman over 40. Join the club.

Intermittent fasting & no alcohol.

At least 30 min of cardio daily, Lift weights daily (check out peloton app - they have excellent options and some are just 10 min but very efficient), and get a calorie counting app bc you think you’re eating low cal but you really aren’t. Ask me how i know! Intermittent fasting will help w calorie intake.

Signed, your friendly 40 year old in the same boat who is finally losing weight.

What do you mean by "exercise?" (ie, in quotes)

I’m 40, I literally just want to lose 10 pounds. It is so hard for me now. I “excercise” and eat small portions but the weight just doesn’t go away the same way as when I was younger. What do I need to change up to see results faster?