Can you please give me some tips on losing weight after the age of 40. I work out 4-5 times a week, including cardio and weight lifting. I generally do both on the same visit to the gym. I watch what I eat and count calories religiously; I’m eating between 1800-2000 calories per day. Since starting this journey a few months ago I’ve only managed to lose 4 lbs. I haven’t gained any weight but I haven’t lost anymore. I’ve tried everything! Can you help? – L’keva
You’re making progress, albeit slow. The slowdown of metabolism in midlife can be frustrating to say the least! Lack of sleep, inactivity in our daily lives and stress begin to take their toll as well. The body struggles more than ever before to lose weight, so you must work smarter, not harder.
Instead of focusing on a calorie restriction, strongly consider what those calories are made of. A diet of pretzels, sweetened yogurt and Nutella sandwiches can fit into an energy goal, but are not ideal foods. How to choose the best and leave the rest? Follow this blueprint for planning meals:
Start with the basics, making sure you have a lean protein source at every meal. Choose from eggs, cottage cheese, part skim cheese, beans/legumes, poultry, fish and meat with no more than 10% fat. Add a starch (meaning complex carbohydrate) to each. Corn, peas, brown rice, quinoa, whole grain wheat, oats, yams and waxy potatoes are good choices. Next, get as many vegetables as you can. Any kind! Fill out the remainder of your daily intake with a couple servings of fresh fruit and plain reduced-fat milk products. So you don’t go crazy from deprivation, allow yourself a splurge item, like a fried food, alcoholic beverage or dessert once a week.
– Debbie J., MS, RD
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