Certified personal trainer and health coach Claire Farrell shares her best advice for living well as you age
If you’re experiencing mid-afternoon slumps, late night cravings and unexplained weight gain in your 40s, you’re not alone.
We are losing muscle mass and bone density from the age of 30 on, and the effects become clear in our 40s when we start gaining weight apparently out of the blue. This is why many of us feel like it’s a real uphill struggle to stay lean and strong in midlife.
The good news is, weight gain is not inevitable after 40; there are some simple and practical things that we can do to prevent it. In fact, it’s possible to get fitter and stronger as we age!
Here, Claire Farrell of fitpositive.ie shares her top tips for staying lean and strong in your 40s and beyond:
Start strength training
Muscle burns more calories than fat, at rest, so if we have more muscle, we can eat more calories without gaining weight. Muscle also acts as a glucose ‘sink’, storing excess blood sugar which would otherwise be converted to fat. And bonus: Strength training that exerts a force on the bone via the muscle also increases bone density!
Move throughout the day
Exercise is great, but we know that movement throughout the day (non-exercise activity such as walking) is even more important for burning through calories. Aim for 10,000 steps a day, starting small and increasing gradually. Remember, every little bit counts and the more the better.
Prioritise protein at every meal
Protein is the building block of our muscle, bones, hair, skin and nails, all of which are negatively impacted by aging and the menopausal transition in women. Protein goes hand in hand with strength training to slow that process down. Protein also burns energy in the digestion process and balances the blood sugar, keeping us fuller for longer and avoiding cravings.
Implement portion control
Weight gain is caused by an energy imbalance, which means we’re consuming more energy (calories) than our bodies need. We get our energy from food, so it’s important that we monitor our food intake if we want to lose weight. If like many people you find tracking calories frustrating and impractical, the hand portion control method is a ‘handy’ alternative.
A rough guide for each meal for women in midlife is:
- Cupped-hand sized portion of carbs (whole grains, potatoes, starchy veg)
- Palm-sized portion of protein (lean meat, fish, dairy, eggs, tofu/tempeh)
- Fist-sized portion of veggies (cauliflower, tomatoes, broccoli, aubergine)
- Thumb-sized portion of healthy fats (nuts, seeds, nut butters, olives, olive oil, avocado, fatty fish)
This method works well because every person’s hand is in proportion to their own body, so the portion sizes will be appropriate for the individual.
Drink lots of water
This is something most of us neglect, but has a huge impact on our weight, muscle and joints. Dehydration severely impacts both our ability to work out and our ability to lose weight. Water is used in every biochemical process of the body, so drinking enough water is a key component of any weight loss effort. Aim for 2 litres of water per day, or 1.5 litres if you’re of smaller stature.
Get 7-9 hours of uninterrupted sleep per night
Studies show that sleep deprivation can prevent weight loss. When we are tired our body demands the quickest source of energy: Glucose (sugar). Hence the sugar cravings that are so common after a bad night’s sleep. So prioritising good quality sleep is a great weight loss hack. Sleep is our superpower!
Implementing these simple tips will help you get into the best shape of your life in your 40s and beyond.
