Losing Weight At Age 44

Once you hit 40, losing weight can feel like a lost cause. Dr. Robert Kushner, director of the Center for Lifestyle Medicine at Northwestern Medicine Center in Chicago and author of “Six Factors to Fit: Weight Loss that Works for You, ” told that the total amount of calories burned every day diminishes for most people with each passing decade.

“Our metabolism slows due to reduced muscle mass, and our daily physical activities, particularly the time spent in exercise, declines, ” said Kushner. “If these biological changes are not met with a corresponding reduction in dietary calories, we will experience a slow and steady increase in our body weight.”

To adjust to your body’s slowing metabolism, it’s important to be aware of the calories you consume, said Kushner. He explained that choosing nutritious foods with fewer calories per bite will still help you feel full and satisfied.

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“Instead of eating less of everything and feeling deprived, you want to replace more calorie-dense foods, such as fried foods, high-fat meats, cookies, cakes, candies (and) chips, with nutrient-rich, less calorie-dense foods, such as vegetables, fruits, salads, bean dishes, broth-based soups and whole grains like oatmeal, ” said Kushner, adding that the high water and fiber content of foods like these increase their volume, making them more satisfying for fewer calories.

Even if you’re eating reasonably well, you can still be in a calorie surplus. Whether you’re eating oversized portions, taking mindless bites while prepping family meals or grazing as part of a new work-from-home norm, all that noshing adds up. Tracking your food intake can be helpful. In one 24-week study, researchers found that time spent logging food intake was significantly linked to weight loss. If tracking your food (even with an app) sounds daunting, consider that by the end of the study, those who were still committed to tracking spent just 15 minutes a day doing it — about what you might spend scrolling through Facebook or Instagram.

“To achieve and maintain a healthy weight as we age, it’s imperative that we incorporate a ‘movement portfolio’ into our daily lives, ” said Kushner. He explained that your portfolio should include activities of daily living (like walking, using the stairs and house cleaning), active fitness activities (like bike riding and using the elliptical machine) and resistance-training exercises. Kushner also recommended trying to reduce the time you spend doing sedentary activities like watching TV. “These targeted action steps will boost metabolism and help maintain muscle mass, ” he said.

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As you reach mid-life, the pressures pile up. Just think of the typical stressors, like caring for kids and aging parents, facing financial burdens and dealing with the demands of a job. When you’re experiencing stress, your body responds by releasing the hormone cortisol. If your stress diminishes, your hormone levels return to normal, but if you’re experiencing ongoing stress from “adulting, ” cortisol levels will remain high. This can set off a series of biological events that may lead to an increased appetite with more cravings and a propensity to store fat in your belly.

Diaphragmatic breathing is a type of breath practice that involves deep inhalations and exhalations. It triggers the body’s relaxation response and can help lower cortisol levels. To practice, try setting aside five minutes several times throughout the day.

When you’re under-rested, your appetite-regulating hormones get short-circuited, so your appetite goes into overdrive, but the hormones that tell you you’re full don’t kick in promptly. Studies also suggest that when you’re sleep-deprived, it alters the way you think about food, so you have stronger cravings for sweets and other less healthful eats.

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Good stress management techniques and routine exercise will have positive effects on your sleep, but you may need to take additional steps to help you sleep better. For example, be proactive about going to bed and waking up at the same time most days, and allow yourself 30 minutes to unwind and disconnect from your digital devices at night. Eating a plant-forward, mostly whole foods diet that’s low in added sugar helps, too.

Samantha Cassetty, MS, RD, is a nutrition and wellness expert, author and columnist. Her latest book is Sugar Shock. You can follow Samantha's practical balanced eating advice on Instagram at @nutritionistsam.While browsing social media Beth Dammarell scrolled past a picture of herself and couldn’t believe what she was seeing. She looked dramatically heavier than everyone else in the photo.

“That was a real eye opener for me that I had gotten so large, ” the information technology project manager from Dallas told . “I looked at that photo and said, 'I have to make serious changes.'”

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At 5 feet 8 inches tall, she weighed 293 pounds. She knew she had been gaining a couple of pounds a year, yet hadn't realized how much it was adding up.

In April 2017, Dammarell, now 48, began researching how to lose weight. While some diets promised big losses, she worried they were fads and the loss wouldn’t stick. So she stuck to a tried-and-true method: writing down what she ate.

But she kept pushing herself. She’d tell herself to walk past two more houses or for a few more minutes. Exercise and smaller portions worked: She lost about 60 pounds — and then hit a plateau.

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“I started to add in more exercise, working out a little bit more and (lifting) a little heavier (weights). That helped me lose another 20 pounds, ” she said.

She worried she would not be able to reach her goal weight of 160 pounds so she turned to her local Life Time gym to help. With the help of a trainer, who gave her both eating and exercising plans, she lost another 37 pounds. Her eating habits transformed even more as she focused on clean whole foods, such as lean protein, fruits and vegetables.

While she is about 15 pounds away from reaching her target weight, she set a non-scale goal she’s now focused on achieving.

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Dammarell’s life has changed, too. She enjoys going to amusement parks with her children, now that she's able to ride all the rides. And, she’s been horseback riding and finds that she now likes being in crowds and even flying.

“When I travel for work I don’t have to worry about sitting in the middle seat or asking for a seatbelt extender to get it around me, ” she said. “So many things I experience every day I never could before because of the size that I was.”

While she loves how she looks and how strong she is, she’s happy to be getting out of her comfort zone too.

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“I let my weight hold me back for so long I was always afraid to try something new, ” Dammarell said. “I am discovering all these things that I couldn’t do or I was afraid to do.”

When Dammarell first started losing weight, she simply wanted to lose 10 pounds. That seemed doable. Setting reasonable milestones made it easier for her to reach them.

“I set small goals, ” she said. “It was very daunting and overwhelming to think ‘Oh my God, could I really lose 100 pounds all at once?’”

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When Dammarell started going to the gym, she was frustrated that her weight loss had stalled. With the help of the staff, she learned she wasn’t eating enough calories to allow her body to lose weight. After chatting with her trainer, she started losing again.

“It is never too late and you are never too old. If you want to change definitely take the first step, ” Dammarell said.

For more weight-loss inspiration, check out our My Weight-Loss Journey page. Interested in changing your habits? Sign up for our One Small Thing newsletter for extra support.

Losing Weight For Men—at 40, 50, And 60

Meghan Holohan is a contributing writer who covers health and parenting for . She enjoys cooking, yoga, reading, music and walking her two rescue dogs. Follow her on Twitter to see her recent stories.I’m Gus’s partner writing this up for him. Gus has MS so it is very hard for him to exercise regularly due to the fatigue issues that come with the disease. We were very inspired with Joe’s story, so Gus decided to give it a try. The weight he carried was a problem as it’s more work for his muscles and he doesn’t need the extra stress of being overweight and suffering with MS at the same time. This technique seemed to be a good way to lose the weight and possibly benefit from having more micronutrients in his system – hoping perhaps some of the symptoms could be helped as well.

How did the experience go for you? It went extremely well! Gus felt great on the diet and didn’t have a problem adjusting to the diet at all. We followed Joe’s advice and juicing recipes and he had five juices per day. I had a hard time finding kale in the area in May/June so I decided to grow kale on our own and we now have a bumper crop to juice!

How much weight did you lose (even if that wasn’t your goal!)? He lost 2 stone (or 30 lb/13.6

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