It happens. As we get older, our bodies change and if you’re like the majority of women over the age of 40 you’ve started to notice your jeans are getting tight, and your midsection is growing.
In this post, I’m sharing some tips to help you reverse the creeping weight gain many of us notice as we get older. Getting older isn’t an excuse to throw your hands up and just let the weight pile on.
New here? Thanks for stopping by or welcome back. After you read this blog, be sure to check out some of my other articles for women over 50 who want to lose body fat, build muscle, create phenomenal bodies they love.
Why do women gain weight as they get older?
Most women gain weight as they age and menopause contributes to this; however, there are a host of other reasons.
Regardless of the reason, weight gain is NOT inevitable and you can still lose weight. We will NOT let our age or menopause be our EXCUSE for gaining weight, right? Are you with me?
The reasons are numerous.
Before we can even talk about reversing that less than desirable weight gain, we first need to know if we are gaining weight. Sounds basic I know. But, let me ask you how do you know if you’re gaining weight?
Yes, I know it becomes obvious at some point. You can no longer zip your jeans or you have to suck it in to fasten the button. How much weight have you gained before this becomes obvious? 5 pounds? 10 pounds? Unless you are already wearing tight jeans, you can probably gain several pounds before you reach the point of literally none of your clothes fit.
Do you really want to wait until you’ve gained 10 pounds?
Know your body - Track your weight
That dreaded scale for some… One of my most invaluable tools!
How do you know when the weight starts creeping on? Get on the scale and track it. How often you track is up to you. The scale isn’t meant to be a punishment or make you feel bad. It is there to provide data and motivation. I don’t panic every time the scale goes up. However, I do reflect on why.
Maybe I didn’t drink enough water. Or maybe I had too many treats. Maybe it’s been a stressful week or I didn’t get enough sleep. These can all impact the number on the scale and they are all things I have control over.
This is all great info when combined to help guide my day or week.
If you’re not already getting on the scale at least once a week, I highly recommend you start. The number doesn’t change whether you get on the scale or not, so why not know the facts? Think about the small child who closes their eyes and thinks because they can’t see you that you can’t see them. It’s the same kind of thing with the scale.
Reverse Creeping Weight Gain - Step #1 Increase Physical Activity (ie. move)
As we get older, we often tend to become less active. This is creating the perfect storm. A lower metabolism (potentially) combined with less physical calorie-burning activity.
Solution: Start moving. You can start with walking, and add in some strength training when you’re ready.
Reverse Creeping Weight Gain - Step #2 Check Your Nutrition
Reverse Creeping Weight Gain - Step #3 Build more Muscle
As we age, our bodies naturally start to lose muscle. You can counter this through strength training.
Reverse Creeping Weight Gain - Step #4 Get Plenty of Sleep
Sleep – probably number 2 on the list of things we push aside (right after exercise).
If you can relate, I’m right there with you. I took it all the way to the point of exhaustion and my body saying STOP, No More.
Sleep is far more critical than most of us realize. If you aren’t getting enough sleep, this is the place to start. You should be getting 7 – 9 hours of sleep every night.
Without proper sleep, you are more susceptible to food cravings and I can tell you from experience, they are nearly impossible to fight when you are sleep-deprived.
Before you go, make sure you’ve joined our FREE Facebook Community for Women Over 50. It’s a great way to connect with other women facing the same struggles, who are losing weight, building muscle and creating amazing bodies they love.
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