Not liking my post 40 body, can I fix it with exercise?

[Lovemusic82]

I’m 42, the last year or so has been pretty rough due to women's issues, my weigh yo yo’s a little but generally my BMI is spot on, I walk/hike a lot and swim, I also do a lot of work on my allotment, I’m not sure I can fit much else in but maybe I need something that concentrates on toning. I am recovering from hysterectomy, I can exercise but no weights or high resistant stuff yet. I feel a bit down because I’ve gained weight in places I don’t normally gain (legs, tops of arms) and my body shape has changed, I don’t seem to have a waist anymore and resemble a potato. I still get some swelling from the surgery which doesn’t help. What can I do to get my shape back?

Following and feel your pain!

Same age and same situation. Depressing. I will confess though I have a crap diet- I do eat healthy good quality food but have a sweet tooth and love cake, which really doesn’t help.

Same. I mainly cook from scratch, eat a lot of veg, chicken and fish but if someone offers me cake or I have to walk past the Lidl bakery section I’m sucked in. I have stopped buying any kind of chocolate because I have no self control when it’s in the house.

Same here!! And yes- lidl bakery is a nightmare!
but I am determined to get in shape again! I have put on about a stone since turning 40 and it has to go!

I ride once a week and went for first wild swim of the year yesterday. BUT I know my biggest issue is eating more calories than I use. I plan to walk a lot more

I think it might be more diet related now. I’m early 40s, but still eating and drinking like I did when I was 20. Apart from running around after a toddler, I’m not really doing much exercise, especially now I work from home. Hoping to have another baby soon, so I feel I need to sort the weight issue out!

Cut the crap food and it'll go. Sadly I have to be stricter as I get older 😭
Still have occasional treats though

Pilates is fab for toning and kinder on the body than some other things. Yoga great too

Following!

I'm in the same boat. It would help if I actually did ride my bike...

Regarding exercise, strength training is key. Cardio still really important for health reasons but heavy (relatively so) weights using good technique is really important.

I exercise daily, and have only recently realised I need to change my schedule in favour of some extra strength-based only sessions.

I think I do need to do some kind of weights. I used to go to the gym almost every day but these days I prefer to be outdoors rather than in the gym so I walk/hill climb instead. I’m not sure I could afford to go back.

I have also got into the habit of going for a 5+ mile walk and then stopping at a shop on the way home and treating myself to something, sometimes it’s a M&S sandwich and other times it’s cake. Last week I started taking food with me (carrot sticks, beetroot and some fruit) but it’s just not as fun.

I am not liking my post, older than 40, body!

Pilates has been recommended to me by a physiotherapist.
I have to do a bit anyway, and have been, to sort something out.

Do I have the necessary oomph to do more?
Not sure.

Is it all a priority for me right now?
Not necessarily. I have other things going on.
But at least by writing all this down here, at some point I shall return to this thread.

@Lovemusic82
You probably don't need to join a gym but maybe can find a trainer or a class based on weights that you can join. Your outdoor exercise sounds perfect and it's weight-bearing so really important at this stage too.

A lot of people on here talk about doing weights themselves but this is a bad idea, you won't get the reps or intensity correct & could do damage with poor technique.

Echoing those above saying strength training/pilates/yoga.

I'm a shade younger than you but went from being very out of shape to feeling so very much better with strength and conditioning.

I'd perhaps check in with the GP to see what you are able to do.post surgery (hope you feel better very soon and recover well).

There are lots of online PTs or maybe check in with a PT for form/technique/injury prevention. I don't think you necessarily need to go to the gym. Sean Casey seems to do some good work and a sensible approach. Marketplace will likely have dumbbells and mats going v cheap.

Apparently 3500 kcals in a pound of fat and that maybe gives a quantity to aim for to eliminate wasted calories.

Go easy to start, be kind (as you've been through a major op) and it will likely take a while but with some action you should see and feel some changes (and once you get there, I found it have me momentum).

Good luck!

Heavy weights is the one thing that will change your shape, but as that's out how about Pilates and/or yoga? Reaches places you never knew you had.

Brisk walking. Try walking for thirty mins as soon as you wake up and eat a high protein breakfast post work out.

eat in a calorie deficit

return to weights and resistance training when you’re fully fit post surgery.

5+ mile walk and then stopping at a shop on the way home and treating myself to something,

Next 5 mile walk, Conveniently forget your purse, credit card, and any form of phone payment.

Im 43, 5 kids and whilst slim had no tone or shape to me. I started weight training 16 months ago and it’s made a huge difference. I’m strong, fit and can eat so much more. Plus I’m much happier with my appearance.

Between my current weight and my top of healthy BMI range there is an 18 kg difference. So you being an healthy BMI is great from a metabolic point of view but has little to do with how you feel.
If you don't like what you see in the mirror or how you feel, you can fix it with DIET and exercise.
Focus on vegetables. Plenty of colourful vegetables. High volume of vegetables.

most of it is due to diet and weight. the same BMI looks different on a 40 year old than it does a 21 year old

bmi also makes a huge difference depending on how much muscle you carry. I’ve got photos of me at 74kg a few years ago and the same weight now and I look a lot smaller.

I would recommend starting with Pilates- it makes a huge difference to strength (particularly but not just core) and might make you feel more “in tune” with your body. It’s been through a lot lately, so some time focusing on breath, posture, controlled movements may help generally (personally I’ve always preferred Pilates to yoga, but either would be good for this - I’d see which is more easily accessible locally to you)

If you have funds Reformer Pilates is the best thing or if not find a good Mat Pilates class.

Get your hormones checked out and look into hormone balancing supplements and natural (or not) HRT if you are no longer menstruating post hysterectomy.