When your 'fat' jeans become your everyday jeans, it's
time to get serious about losing weight. But that's
harder to do in your 40s than in your 20s.
All women 45 to 60 years old are dealing with the same
thing. Ages 45 to 60 may be the toughest years in terms
of weight maintenance that women face during their
lifetimes. While older people generally have a harder
time losing weight than younger people, the WHI study
found that fifty-somethings had "a much tougher time
maintaining their weight" than women in their 60s and
70s.
Most 45-to-60-year-olds tend to have fairly sedentary
lives, so they are not getting as much exercise as they
once did. And even if your weight doesn't change, your
body fat distribution is changing.
In practical terms, what does that mean? You're probably
going to have to increase your physical activity.
Generally, doctors advise getting 200 minutes of
exercise a week to maintain weight, but for anyone going
through the menopause transition, at least 300 minutes a
week of exercise. That translates into walking at least
10 to 15 miles a week. You have to stop thinking of
exercise as a punishment. Think about working with a
trainer or taking an aerobics class several times a
week.
You're now in a new phase of your life. You need to get
over it, and figure out what you're going to do about
it. What's best is to aim "to make every meal,
every snack, healthy. This means portion control, no
snacking, slow down and enjoy everything you do eat.
Don't eat anything in front of the TV.
The ultimate goal is to
change your lifestyle so that you're taking in fewer
calories and expending more energy to keep the weight
off permanently.
Battling
Midlife Weight Gain
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