Approximately every year, I’m sure you realize the needle on the scale is just that little harder to budge. But how? You’ve cut back on portion size, you’ve even said no to those delicious desserts! It was only last month that you even signed up for Zumba classes, and yet your jean size is only going up whilst your energy levels are going down. WHAT’S GOING ON?!

Starting in your early 40s, your body goes through a series of changes that profoundly affect digestion, metabolism, and other bodily functions. Thanks to hormonal and other changes, the very growth rate of your cells slows rapidly down. It’s just something we have to learn to work around.

Here’s a 10-step plan for understanding the challenges that prevent weight loss over 40, and for learning how to overcome them.

1. Get to know your body.

Many years ago, older didn’t necessarily mean plumper. Think of those icons of the American prairie, they looked to be in perfect shape no matter the age. But today, those of us over 40 face a twofold challenge: We’re living longer, and we’re no longer out there catering to our farm animals at 5 a.m in the morning.

When it comes to burning calories, it’s a fairly simple equation. What goes in must be burned off, or it sticks to our ribs. Acquiring weight is absurdly easy, eating just 100 extra calories a day will lead to a 9- to 10-pound weight gain over the course of a year.

How much is 100 calories?

Not a lot: A can of Coke contains 155 calories, a chocolate bar more than 200. But after 40, our activity level tends to decline, too. So the challenge is to bring the two into balance and exercise after you’ve enjoyed these tasty treats.

Look back over the past year, and think about when your weight seemed to be holding steady and when it seemed to be trending slowly upward. What were you doing during the good weeks? Make a list of what works for you, and what throws you off. Your own healthy habits in the past are the ones most likely to work for you now.

2. Eliminate underlying metabolic conditions.

Would it surprise you to know that thyroid problems strike as many as 1 out of 5 adults over age 40? And 8 out of 10 of those adults are women? The most common of these is hypothyroidism an underactive thyroid and it’s one of the primary reasons many women over 40 can’t lose weight. The thyroid is a tiny gland that produces hormones that regulate metabolism, and when it’s not activated. Think of low thyroid as having your internal thermostat set too low. Symptoms include feeling cold all the time, poor circulation in the hands and feet, clammy hands, tiredness and lethargy, hair loss, and weight gain despite real attempts to exercise and eat well.

If you suspect an underactive thyroid may be slowing your metabolism, the first step is to call the doctor and ask for a thyroid test.

3. Adjust your eating habits for maximum energy.

Your goal at this stage in your life is to keep yourself feeling full without succumbing to the temptation to eat like you could at age 20. One strategy is to eat more frequently but to consume less at each sitting. An added benefit of eating this way is that it’s easier to keep your blood sugar steady, so you don’t have the peaks and valleys that contribute to fatigue.

Here’s the rule:

Try eating five to six small meals a day, and don’t go more than three or four hours without eating. For example, you might eat a light but healthy breakfast before you leave for work, then have a nonfat yogurt in the late morning. Then instead of eating a big pasta lunch and spending the afternoon in a stupor, eat a light lunch and spend the rest of your lunch break taking a brisk walk. An afternoon snack of nuts and an apple keeps you from needing the 4 p.m. sweet treat and makes it easier to avoid overeating at dinner.

Your goal is the opposite of the starvation approach to dieting, you want to trick your body into feeling satisfied and well-fed at all times, though the total amount you’re eating is less.

4. Time your eating.

Most experts agree on one thing: Snack after 8 p.m., and whatever you eat is more likely to go straight to your hips and stomach. Happily, the opposite is also true, what you eat in the mornings, when your metabolism is revved up to its optimum operating speed, is much more likely to be expended efficiently.

Don’t like to eat breakfast?

Unfortunately, there’s no way around this one; eating a good breakfast is one of the key habits experts have identified that keeps thin people thin.

5. Trick your metabolism with fat-fighting foods.

You’ve probably heard it all before, but it’s true: It’s really not just about how much you eat, but how much of which foods. There are plenty of healthy foods you can eat all you want of and no, that doesn’t mean stuffing your fridge with celery sticks. Instead, make a few simple tweaks to your diet, incorporating foods that actually fight fat instead of those that trigger it.

6. Make muscles your friend.

The more muscle mass you have, the more effectively your metabolism burns calories. But sad to say, a natural tendency of aging is to lose muscle, gradually replacing it with fat. So in order to enlist the calorie-burning abilities of muscle, we do have to work at it.

The key here to long-term benefit is basic strength training. Buy some hand weights, a bar, and some stretch bands, and channel your high school gym teacher. And don’t ignore your core; planks, curls, and Pilates moves help strengthen the deep core muscles that are key to posture. Make it as pleasant as possible; work out while you watch the evening news or your favorite sit-com. Other tools that help: kettlebells, an exercise ball, and ankle weights. Slowly and gradually build up those biceps, abs, deltoids, and glutes, and you’ll have some key allies in your fight to prevent age-related weight gain.

7. Get more sleep to burn more calories.

Sleep gets ever more elusive as you age. It’s not just that we’re busier and more stressed. We also have multiple physical issues, from back pain to snoring to night sweats, any of which can interfere with getting a good night’s sleep.

Yet, paradoxically, getting a good night’s sleep is one of the keys to losing weight. In recent years, significant research has shown that lack of sleep is directly connected to weight gain because of the actions of two hormones, leptin and ghrelin, that control hunger and satiety, or feeling full.

Here’s how it works:

When you’re sleep deprived, ghrelin levels increase at the same time that leptin levels decrease. The result is more craving, less feeling full. Add to that the fact that sleep-deprived people often crave “energy” foods, which tend to be sweet or salty, and you can see how small changes in your routine can add up to big weight gain.

8. Strike up a healthy relationship with your sweet tooth.

A trick that many experts recommend: Cut the treat in half before you start eating, carefully wrapping the second half up to “save for later.” You may or may not want it after, sometimes if you eat the first half slowly and consciously enough, you’ll feel satisfied. But knowing it’s there if you do plays a nice trick on your brain, which tends to crave things it perceives as being in short supply.

Researchers have recently discovered that artificial sweeteners fail to trigger the body’s natural satisfaction response. So eating that 100-calorie artificially sweetened cookie only adds to your problems; you’ll keep on wanting the real cookie, so the 100 calories you just ate were in vain.

9. Forget dieting. Focus on your fuel-to-energy ratio.

If, like most 40-somethings, you’re packing some extra pounds, you’ve probably made plenty of resolutions to go on a diet. You’ve also probably figured out by this point in your life that diets rarely work, and neither does suddenly embarking on a strenuous new exercise regimen. There’s a good reason that sudden, drastic changes don’t lead to long-term weight loss, and may even lead to a rebound. Nature designed us with optimum abilities to maintain a steady metabolic rate, because it helps us weather food shortages and sudden demands on our energies.

Unfortunately, this means that when you’ve gradually gained weight over time, your body has adapted to the new weight and now does its best to hold onto it.

Make slow, gradual adjustments to each end of the equation. YOU decide which end of the fuel-in, energy-out equation to emphasize and when.

10. Make slow, realistic changes in tune with your lifestyle.

Let’s say you want to lose 10 pounds. To do so right now, you’d have to burn 35,000 calories which is an overwhelming number that would require you to eat nothing at all for about 2 weeks, or jog for 51 hours, or walk for 126 hours. Not only would it be impossible, but attempts like those would send your body into starvation-mode metabolic slowdown, sabotaging your efforts.

Studies show that if you take the slow-but-steady approach, you’re much more likely to keep that 10 pounds off. Remind yourself that you are the only one in charge of tuning up your metabolic engine. Decide whether to focus on cutting down the number of calories you’re consuming, or on upping the number you’re burning.

Your primary goal should be making small, gradual lifestyle changes that you can incorporate into your daily routine and stick with over time. That’s the ultimate secret to combating over-40 weight gain.

Lean legs and a tight tush are just a few tweaks away.

Squats are one of the best exercises for a stronger and fitter body, however, only if you do them right. So before you crank out another rep, make sure your squats aren’t falling victim to these all-too-common mistakes.

The correct position to squat

1. Letting Your Knees Fall In
   A combination of wide hips and weak inner and outer thighs makes this mistake pretty much ubiquitous among women. Unfortunately, when your knees move in toward each other during a squat, it can put undue pressure on your knee ligaments, resulting in injury. But correcting this mistake isn’t as simple as willing your knees into place. You need to strengthen your inner and outer thighs.
2. Not Lowering to 90 Degrees
   If you don’t complete the exercise through its full range of motion, therefore all the way down until your thighbone is parallel with the floor, you technically won’t fully engage your glutes and the upper part of your hamstrings. To train your body to complete the entire move, try practicing some squats in front of a knee-high box or step. Lower your body until your butt just barely touches the box, and then push back up.
3. Arching Your Back
   If you don’t have enough lower back strength, it’s easy to add some extra arch while squatting. The problem here is that dumps the weight into your lower back and means you risk injury to your body. To shore up your lower-back strength, try performing this dumbbell straight-leg deadlift.
4. Squat Over and Over Again
   If you aren’t regularly switching up your foot positions, you aren’t taking advantage of what a versatile exercise the squat really is. For instance, if you stand with your feet closer than shoulder-width apart, you’ll target your glutes. Take a wide stance, and you’ll work those hard-to-tone inner thighs. Move one leg forward a bit, and your booty will burn.
5. Lifting Too Little
   If you complete your squats with lighter-weight dumbbells in-hand, you might want to consider reaching for something heavier. “Women tend to think that because we want to slim our legs, we should do a lot of reps with a low weight,” says Montenegro. “But if you don’t lift more weight, you aren’t going to tone anything.” Plus, when you lift heavier, you burn more calories.
6. Going to Too-Great Pains to Keep Your Knees Behind Your Toes
   For so many years, it has been ingrained in our brains that the knees should never go past the toes when squatting. While letting your knees move past your toes increases the stress placed on them by 28 percent, trying to restrict any forward movement of the knees ups the stress placed on your hips by a whopping 1,000 percent. So instead of dwelling on your knees and toes, focus on starting the squat by pushing your hips back before lowering your body toward the floor.

If you’re looking to lose weight or get in your best shape in Dubai, Sharjah, RAK or any other area in the UAE, you should consider getting help from experts at Trainer.ae. A free consultation is minutes away, just fill in the form below and we’ll get back to you ASAP.

Whatsapp number: 971 56 58 30067

Friends That Workout Together, Stay Together.

Let’s face it, losing weight or gaining muscle has never been easier when you have a friend to share the experience with. You both motivate each other out of bed or help them stop the temptations of unwanted junk foods.

Make your joint effort a breeze with these helpful tips:

When it comes to working out and losing weight, the whole process is hands-down easier when you have your friends and family standing behind you.  It is said that those who recruited three friends or family members to assist them in their quest to lose weight had better weight loss results than those who had no buddy system to fall back on.

While getting your friends to join you in your weight-slashing aspirations may seem daunting at first, it’s very important for both individuals. Understandably though,  there’s not always someone at our disposal willing to be our support system and undergo intense training with us when it comes to the long journey that is weight loss.

Check out these 3 suggestions for losing weight with friends:

1. Make it cheap

Sometimes the idea of a $50 a month gym membership may frighten your potential gym partner, everyone functions by a budget for the month to make their lives manageable. If you wish to bring together a group of friends to exercise regularly with, it’s super important to be mindful of the costs. Generally speaking, the less expensive you make it, the more people can join you and the more likely it is that people will stick with the program. Take part in activities like walking around your neighborhood or a park tracks that are obviously free.

The odds are that at least one person from your group will have some gym equipment (gym balls, dumbbells) at home, so why not  start a strength training group where members could meet at each other’s homes twice a week. You can all work out to an exercise video or do a workout you found in a book or magazine, with the motivational music of your choosing playing in the background. Many strength-training routines rely on just your body weight. Therefore, think squats, lunges, pushups, and crunches. But for a minor investment ($9 to $12), you each could purchase an exercise band. These multipurpose rubber bands offer all of the workout possibilities of a set of dumbbells.

And if you want to apply the same sort of economic thinking to healthy eating habits too. Then a possibility is to replace one of your regular outings to a calorie-heavy dinner on the town with an evening in with your friends, preparing your own food together. Not only does this satisfy the penny-pincher in all of us, but it also gives us far more control over what we are eating.

2. Make it easy (and convenient)

If we magically lived in a world where the word ‘tiredness’ didn’t exist, then you could agree to get up and meet your friends at 5:00 a.m. for a casual 10 mile run four days a week. But let’s be realistic, that fairytale ain’t happening anytime soon unless say your best friend is a gym obsessed fanatic. Same really applies for unrealistic and overly restrictive expectations for food choices. It’s better to start with an activity or a healthy eating option that involves a convenient time and location and does not seem like a task you’re going out your way to achieve. Make it easy for your friends to join you, and chances are your new routine will stick successfully.

3. Make it fun

The best part of the experience of training together, is to make it fun! You might even want to take advantage of preexisting routines. For example, if you have a weekly movie/sports night, then take this opportunity to serve healthy snacks instead of unhealthy ones. Here’s some ideas: