The 40-Plus Problem

Lately, I've been hearing a lot of friends complaining about extra weight creeping on that won't budge. Used to be, they say, a few trips to the gym and a few skipped desserts would yield a 5-lb. loss, but no more. What to do?

The sad truth, folks, is that life conspires against your losing weight after 40. Combine a slowing metabolism, reduced muscle mass, stress, possible thyroid dysfunction and a host of other factors, and it's no wonder we tend to put on pounds as we age. It's even harder for those people who never had to worry about their weight in the past because they were "naturally thin" no matter what they ate and never had to think about exercise--they're suddenly faced with educating themselves about weight loss and a healthy lifestyle at this advanced point in their lives, and then doing something about it. Not fair!

And not easy. But that doesn't mean impossible. Whether you've struggled with weight issues for the better part of your life or you've never given it a second thought, past-40 becomes the time of reckoning for most of us. Fortunately, the things you need to do to get your metabolism revving and lose that extra weight are things that are ultimately good for your health and longevity anyway--the weight was just a catalyst to get you moving.

So what's the first step? You must take a good, hard look at your diet. There's little hope of remaining healthy and fit if your diet is out of whack. Start filling it up with fruits and vegetables, lean protein, nuts, seeds, whole grains, water. Crowd out those starchy, refined carbs, processed foods, saturated fats and extra sweets. Stuck on recipes for a healthy diet? Start reading Cooking Light, Vegetarian Times, Fitness--all great for motivating you to eat well and get into a healthy mindset. Also be realistic about your portion sizes. A huge plate of food isn't necessary and won't help you lose weight--go for more moderate portions, and indulge in heavy meals less often.

Next, of course, is exercise. If you're already involved in an exercise program, keep doing it. Try changing up what you do and adding something new, like a new sport or an activity you've always wanted to try. (Parasailing? Cross-country skiing? Ziplining? Tai chi?) If you've never been an exerciser, no better time to start than now (after a clean bill of health from your doctor, of course). Exercise will help keep stress levels down, and since stress is a major contributor to weight gain (particularly belly weight), lowering your stress can help you lose weight.

You want more? Get enough sleep, see your doctor for a complete physical exam to rule out any health conditions that could be causing stubborn weight gain, and find time to relax and enjoy being with the people you love. Not very exciting, I know, but it works. Happy, relaxed people with strong social connections are less likely to turn to food for solace.

Good luck, and Happy New Year!