If you are reading this post I am assuming you are over 40 and have suddenly realized it’s not as easy as it used to be to stay slim and trim. Trust me! You are not alone, most women I know over 40 tell me it has become a lot easier to gain a few pounds that it is to lose them. The good news is, there is a proven and effective way to combat the bulge and it begins in your fridge!! What you eat and when you eat are key to maintaining your youthful weight. Absolutely no more diets! Research has shown that frequent diets will lower your metabolism and make it almost impossible to lose excess pounds. Research has also shown that your secret weapon is building lean muscle mass with proper nutrition and exercise. Did you know that around age 30 we start to lose a half a pound of muscle every year if you are not active? That’s 5 pounds of muscle loss by the time you hit 40 and every pound of muscle burns more calories!
Our vanity wants to look good forever but too tight jeans and an increasing waistline are the least of your concern if your risk for heart disease and diabetes increases too.
What’s a gal to do?
The secret of how to fight fat after 40 is maintaining lean muscle. How do you do that? Increase your protein and resistance exercise. Your body breaks down muscle as fast as you can build it. How do you know how much you need you ask? Follow this simple formula..
Estimate your ideal weight in lbs and divide by 2.2 this will give you your weight in kg. Now, take this weight in kg and multiply by 1.5. THIS is your daily protein goal. So, if my goal is 125lbs I will divide by 2.2 and get 57kg (round up) multiply 1.5= 85.5g of protein per day.
It sounds like a lot but if you spread it over 4-5 meals it’s easy to do. This is why I LOVE the Profit Superfood shake. It’s so easy and portable I can even shake some up with water and it tastes great.
Being prepared is also crucial to have good sources of protein available when you’re in a hurry. Some of my favorite protein sources are eggs, cottage cheese, Greek yogurt, chicken, turkey and fish. I try to limit red meat to once a week as it’s higher in saturated fat.
If you eat enough protein and stay active you can maintain your muscle mass. However to build new muscle and keep your metabolism at optimal levels you will need to strength train too. The good news is you don’t have to spend hours in the gym to gain the benefits. Aim for 3-4x a week in 20-30 minute increments. Use weights that are challenging but not painful. You will want to do various kinds of exercise to keep your muscles working hard and keep you from getting bored! Come back next Monday for a peek at my metabolism boosting workout and cut your workout time in half!