5 truths you need to know about being trim in midlife
21. Oct, 2011 
3 Comments
1. It’s (mostly) all about the diet.
You need lean protein for cellular repair. Vegetables (and fruits in moderation) for their disease-fighting antioxidants and plant chemicals, and also fiber. Healthy fats to keep things functioning properly—from your brain to your joints. Some healthy, natural carbohydrates like yams, brown rice, legumes and oatmeal—for energy, fiber and those health-protective plant chemicals. You do need to eat. You don’t need as many calories as you used to take in—so make those that you do consume of high quality! Go very easy on the treats and splurges. They add up fast!
2. You need a little muscle—or you can forget about eating.
Unless you’ve been doing some resistance training through the years, you have less muscle on your body than you did at age 25. Consequently, your metabolism has slowed. Put on some muscle and you’ll burn more calories each day. Continue to lose muscle and it’s going to be harder to maintain your weight. Plus, you’ll start looking flabby and saggy. That’s because there’s no muscle there to fill out your skin—what else can it do but sag? Pick up the dumbbells and work hard.
3. You can’t exercise that much (and you don’t need to).
You don’t have the recuperative ability you used to. And if you have been diagnosed with adrenal fatigue, too much exercise will just wipe you out. On top of that, you won’t drop fat! Three or four intense workouts a week might be okay, unless you have health issues—in which case, cut back. Get out of the gym within an hour before your hormones tank! And enjoy some low-intensity, stress-relief walks. We all need those.
4. You need sleep, relaxation time and stress relief. Research shows that people who don’t get adequate sleep tend to carry excess weight. Sleep boosts the hormones that help your appetite stay in check. Sleep also gives you the energy to exercise and supports the brain chemicals and the state of mind that enables you to make healthy food choices. Truly relaxing and shedding stress helps manage the stress hormone, cortisol, so you don’t burn up muscle and you’re less prone to stress-eating and more apt to make good food choices.
5. It does get harder after menopause—but it’s not impossible.
You lose hormones that help you build muscle and lose fat. So it takes longer. It takes being more vigilant about what you put into your mouth and also being more disciplined about getting your exercise in. That’s not to say you can never have a margarita or a piece of cake—just not as often as you used to. Balance your treats with lots of healthy meals. And if you try all of the above and still can’t lose weight, see your doctor. You may have a condition that needs attention.
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Great info! One of the things I’m constantly talking to people about is how you can’t “out-train a bad diet” and this becomes especially obvious at midlife…
Lisa´s last [type] ..KISS my Brussels Sprouts (and Halloween Planning)
Hi. I do agree. Unfortunately, my diet isn’t as good as it should be. I’m a carb lover! Its amazing how much impact diet has on our bodies/shapes – especially once in our 50′s. I weight train all the time!
Love your site!
Hey Lisa, Yep! Diet is key. I can go to the gym and work really diligently. But if I’m not watching my nutrition, it doesn’t help much. And I think the outside is a reflection of the inside.
Hey Glyn! Thanks for reading. Carbs are OK (don’t despair!), just not in excess. And, of course, some carbs contribute to your health; others don’t. I try to buy and use the ones that have healthful properties!