Maintaining a healthy weight/size mid 40s

[Timeforachange2018]

I’m nearly 45- I am 5’8 and have always been about 11 stone and a size 12. I try to find time to exercise but do find it hard to get into a consistent routine working full time with 2 young kids.
Lately my weight has gone up to nearly 12 stone and can’t seem to get it down again doing the things I used to do- cut down on food a bit & do a bit more exercise.
So Aibu to think that the only way to stave off middle age spread is a LOT of consistent exercise? Like every day? I do walk a bit, run once a week and do the occasional Zumba class/dvd but it’s clearly not enough. I know it’s not about weight but I have literally been the same weight for about 20 years so it’s a bit of a shock!!

I would add- I don’t want to diet!! Not in a slimming world/ WW kind of way- I have always been a healthy veggie but obviously age is catching up with me a bit

Resistance, resistance, resistance

Exercise is the key and resistance exercise even more. Exercising once a week is something that you're going to have to let go - you don't need to do loads, but if you can start lifting some weights and building some muscle, it will pay off.

As you age you lose some muscle mass and that's what was keeping your weight stable, as you've lost the muscle you've burned fewer calories. It can be fixed.

@kiki do you think regular toning dvds like Davina using light weights is enough? Or do I need heavier weights?

As you age you need fewer calories, say 200 a day less between age 20 and age 50. so eating what you used to lose weight may now only stabilise your weight. Add in muscle loss if you don't get much weight bearing exercise and you need fewer calories again. and if you are feeling drained with small children then it is likely that you may actually run around a bit less than you used to for day to day things and spen more time on the sofa. So it will feel harder.

To stave off weight gain, remember to get used to smaller portions and focussing on preventing muscle wasting is meant to be good...some exercise with weights not just the aerobic things you mentioned.

Weights to muscle exhaustion so lots of reps with light weights or fewer reps with heavy weights. The later approach takes less time

Fewer calories, low carbs, 5-2 diet. They’ve all worked for me to a certain extent.

I’m older than you and it gets more and more difficult. At the moment I’m low carbing and exercising and have lost about ten pounds since the New Year. Zumba, HIIT, yoga, dance, Pilates and Booty Barre.

Weight loss / management is
90% food reduction
10% exercise increase

As you get older your TDEE drops
so to stay the same weight you need to eat less
unavoidable biology

Also as you go through menopause, your body will happily lay down more fat around your middle
which can only be limited by
eat less move more

exercise keeps you healthy and toned
but if you eat more than your body needs, you WILL put on weight

change light weights are good for toning, but I really think heavier weights are the best - nothing too crazy - I use three and five kilos and that’s enough to get started (one da, if you have the time and energy you might get to a gym and then you can really go for it, but a few kilos and a 20 minutes work out can do wonders).

Also, if you can bear it, put a couple of days food on my fitness pal and check that you’re eating enough protein and fat as these make your new muscles.

Also, also, if you can use heavy weights they will encourage bone growth, which is really important at our age.

I don’t know what Davina’s videos are like, I use Jessica Smith for everything, have a look here, Exercise thread

I've always had to exercise to keep weight off. Running 3 x a week

Keep an accurate and honest food diary for two weeks...its a revelation.

If your meals are focusing on meat/carbs rather than veg/salad/pulses and if you're snacking frequently - that's where the calories will be.

Try veg with a little bit of pasta/rice/couscous rather than the other way round.
Try fish or eggs instead of meat for protein. Most middle aged adults don't need a huge amount of protein in their diet, most people have too much.
If you can, just don't keep unhealthy snacks at home. If you want a treat, you have to go to the shop and buy it (you won't bother at 10pm!)
Obvs reduce cakes, crisps, cheese, takeaways etc.

Replace wine with gin/vodka and slimline. Personally find it gives less of a hangover.

And yes, move more. Helps if you don't drive everywhere.

I feel your pain.. I’m mid 40s and over the past couple of years I’ve sewn my weight creep up. I’m now at my heaviest, even counting pregnancy

I’ve started to excercise 5 days a week, cardio and interval training. With a reasonably healthy diet I’m losing about a lb a week. In my 20s to mid 30s I could lose weight without excercise and just watching what I eat.

I am older than you and have yet to gain any weight. I also have never dieted and have yet to decrease the amount I eat and calorie counting would bore me silly.

However, I have always been active and have added more exercise (specifically weight training) as I have gotten older. Prior to 5 years ago, I only ran 4/5 times a week. Now I run 4/5 times a week, minimum 6 miles each time but usually 7/8 miles, and have added weights twice a week. I also have a dog so walk an additional 3-4 miles a day.

A sensible routine for most women of our age is to up the exercise and definitely add weights. The more lean muscle mass you preserve, the higher your metabolic rate will be, and the better you will look and feel.

Following this. I’m about a stone over where I’d like to be but up until 40 I lost weight easily. I want to stop the rot before it gets worse!

I dunno what the answer is. I ran 5 days a week 2.3 miles plus 2 miles walking 3 days a week for 18 months and my belly is just getting fatter and I'm tatt so I've given up.

I'm in my 60s and nearly a stone lighter than in my 40s/ I don't go to a gym - I don't have time in my life for that and I'd feel too embarrassed about what to wear etc. I walk instead of drive when I can, eat more vegetables, and stop eating when I'm not positively enjoying my food rather than mindlessly munching through the rest of the plateful. I put on 1/4stone every Christmas and get it off again by summer, otherwise I've been pretty stable in my weight for the last 15 years.

So no, a LOT of consistent exercise (as in Zumba, weights, running etc) isn't necessary.

phoenix
so I've given up
Don't
it is worth the effort to extend the number of years of healthy life
What exercise do you do other than running?
What toning and stretching and core?

And FWIW for many of those of us looking at 50 in the rear view mirror, 5:2 works really really well at allowing weight control while enjoying life

I've been doing an average of 5 hours exercise per week (combination of strength/cardio), and - despite cutting out alcohol entirely - I've still put on half a stone in the past year. It's just so much more difficult to keep the weight off these days.

I’d suggest that you get some blood screening done. I used to struggle with weight and then found out I had thyroid problems.

I also suggest dropping your carb intake and replacing with vegetables and healthy sources of fat such as avocado which will keep you full longer.

I have dabbled with 5:2 but might go back to it. I am a vegetarian so do tend to go to carbs as a fall back so think I need to change my diet a bit and stick to 5:2 a bit more- I did lost half a stone the last time but it was slow

Weight loss / management is
90% food reduction
10% exercise increase

As you get older your TDEE drops so to stay the same weight you need to eat less
unavoidable biology

Also as you go through menopause, your body will happily lay down more fat around your middle which can only be limited by eat less move more

exercise keeps you healthy and toned but if you eat more than your body needs, you WILL put on weight

As a 51 year old reformed obese person, I gotta say that the above is absolutely, completely spot on. To maintain the new me, I have to eat less now because I'm older and (probably) vaguely menopausal My exercise just keeps things nicely toned up.