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The start of a new year is always a popular time to hit the gym and try to get healthier.

Dr. Christopher Weber, a specialist in internal medicine and bariatric medicine at Ascension Columbia St. Mary's at Germantown, said exercise and losing weight is "always at the top of the list" of new year's resolutions he hears from patients.

He said newcomers to exercise, or people beginning a workout routine after an extended time away from physical activity should start slowly.

"You don't want to do too much to start with because then you're at risk of overuse injuries and things like that," Weber said.

Weber said the ideal chunk of time you should devote to exercise each week is probably smaller than you think.

He said a great start to getting healthier is walking.

"The general recommendation for exercise is 150 minutes per week of moderate intensity activity, like walking, so pretty simple, but fast enough that your heart rate goes up."

Weber said it's good to gradually work your way up to resistance training with elastic bands.

"The American College of Sports Medicine also recommends doing two days of resistance training a week, and what that means is something that stresses your muscles a little bit," Weber said.

There are three basic exercises someone looking to get back into shape can do he said: body-weight squats, elastic band rows, or elastic band pushes.

Start by aiming for two or three sets of 12-15 repetitions of each exercise.

Weber said a little muscle soreness after performing such exercises is normal, but any joint or bone pain is a red flag.

Proper form is critical to avoiding injuries - especially in people new to exercise. He said most gyms have personal trainers and/or fitness professionals on hand who can walk people through proper form.

"Good form keeps all the joints in line, and it puts stress on the muscles, and not on your joints."

For example, it's important to tighten your core/midsection area and not lean too far forward when performing body weight squats.

"Anytime you're using the legs, you want to be careful with your lower back," Weber said. "When you lean too far forward, you can have your lower back doing the work, and not your legs."

Weber also mentioned that good nutrition, not rigorous exercise, is much more effective as a way to lose weight.

He said some people tend to crave more food, and eat more, when they begin to exercise.

"Get away from sugar. Get away from fast food," Weber said.

He noted most reputable "diets," such as intermittent fasting, The Whole30, or the Keto Diet, can be effective.

"All of them work, so it's all about which one can you stick with," Weber said.

He also said "studies show it's hard, almost impossible, to out-exercise a sedentary lifestyle."

Weber said a 30 to 60 minute workout is not likely to offset an inactive rest of the day.

"Focus on minimizing your sedentary time," Weber said. "Get up, move around as much as you can throughout the day, and if you want to add the exercise into your daily routine later, absolutely do that. But you've got to do both of them."

Weber also said, even if it's not a quick way to lose weight, the benefits of exercising are bountiful.

"Exercise is the most magical treatment we have for all sorts of things," Weber said. "You want to sleep better, have a better move, prevent chronic diseases and some cancers, all of that stuff is linked to exercise," he said.

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New year, new exercises: Ways to stay fit, and avoid injury, while getting in shape - WTMJ-TV

WHEN losing weight is top of your To Do list - you might think pizza is off the menu.

But a diet guru has debunked that myth, and is urging anyone on a diet to treat themselves now and again.

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Terri-Ann Nunn said: "Pizza is often peoples favourite naughty treat and its true that this food type can be very calorific and high in fat.

"However, living a healthy lifestyle is definitely not about swearing off your favourite foods completely and actually, enjoying a slice of pizza now and again is not going to stop you from losing weight.

"The key is to be smart about it, and work out swaps and tricks to still get your favourite pizza treat with less of the guilt.

"The result? You definitely can eat pizza and still lose weight."

Here, Terri-Ann,the expert and founder behind the popularTerri-Ann123 Diet Plan, takes us through the best healthy swaps so you can enjoy a pizza next time you're out - with none of the guilt.

Pizza Express has a Leggera menu which contains 12 tasty pizzas that are all under 600 calories.

They're served as a ring of wholemeal, white and spelt dough with a hole in the middle filled with fresh, dressed salad.

The pizzas include chicken, goats cheese and caramelised onion, pepperoni and vegan options.

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Terri-Ann recommends going for the Wholemeal Leggera Padana which contains 587 calories - this is in contrast to the Romana Padana which has 1,108 calories.

Both pizzas are covered in goat's cheese, caramelised onion and spinach - but one has half the calories.

Cheap and cheerful, Wetherspoons is a go-to for those of us who don't want to spend a fortune on a meal out.

However, you might want to avoid munching on a ham and mushroom 11 inch pizza if you're on a diet - as you'd be consuming a staggering 1,134 calories.

On the other hand, Terri-Ann urges slimmers to pick the ham and mushroom eight inch pizza - as you'd slash your calorie intake to 567 calories.

Prezzo offers two smaller and lighter pizzas which come served with a side salad.

They come in goat's cheese and aubergine and chicken primavera, which has just 524 calories.

This is the perfect option for those people trying to lose weight - unlike the restaurant's posh pepperoni pizza which has 1,242 calories.

This takeaway pizza giant at long last launched a low-calorie option for those people on a diet last year.

They unveiled the Delight, which weighs in at under 650 calories a pop - perfect if you're trying to lose weight.

Each small slice contains 100 calories, and is made using Domino's signature dough stretched into a thin base and topped with reduced-fat mozzarella.

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There's both a veggie option and a chicken one, with both boasting a load of crunchy mixed peppers, sweetcorn, tomatoes and chopped onions.

Another option to lower your calorie-intake that Terri-Ann has picked out is the Vegi Classic personal pizza which has 499 calories.

This is three times less calories than if you picked the American Hot large pizza.

Zizzi has a whole section on their menu dedicated to 'skinny pizzas' - which are all under 600 calories.

One Terri-Ann has picked out is the Zizzi Skinny Primavera which has just 521 calories.

On the other hand, if you were to go for the Primavera Rustica you'd be gorging on an excessive 1,339 calories.

ASK has two lighter menus - one for pasta and one for pizza.

Their Prima Light pizzas are "made with less dough and more rainbow", all coming in slightly smaller sizes and with a rainbow salad.

Terri-Ann recommends ordering a Light Caprina, covered in goat's cheese and rocket, which has just 382 calories.

Meanwhile, if you were to pick the standard Caprina pizza, you'd be more than doubling your calorie intake to 863 calories.

A family favourite, nowhere does a deep-pan pizza quite like Pizza Hut.

While you may want to avoid the cheese stuffed crust offerings if you want to shed body fat, you can still find a ton of dishes to order.

In particular, Terri-Ann suggests going for a Veggie Supreme Small Classic Sourdough pizza which contains 696 calories.

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This is in contrast to the Veggie Supreme Large Garlic Butter Stuffed Crust pizza which comes in at a staggering 2,100 calories.

Pizza hut also has a menu full of flatbreads - all of which contain under 550 calories.

Sure, a flatbread isn't a stuffed crust pizza but they're close enough.

If you're not eating out but still craving pizza, Terri-Ann says you can make your own lighter version of a Domino's or Pizza Express at home.

When making your pizza, she recommends adding tomato puree, lower fat cheese or mozzarella and your favourite toppings to a wrap or pitta bread base for a lighter option.

Terri-Ann adds: "Weve all gotten to the end of eating a huge pizza and felt absolutely stuffed because the recommend portion size isnt the entire pizza.

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"Its why eating an entire pizza can often set you back 2,000 calories or more, and why the last slice of pizza is nowhere near as enjoyable as the first.

"One of the best things you can do to still enjoy the taste of pizza on a diet is to reduce your portion sizes."

She concludes: "The best way to sustain a healthy lifestyle is to feel as if you arent depriving yourself."

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You CAN eat pizza and lose weight, expert says the 8 best options from Wetherspoons to Dominos if youre on - The Sun

The journey to weight loss is not an easy one and any person battling extra kilos can tell you the immense struggle behind it. When 28-year-old Chetna Madaan decided to lose weight and get back in shape, she knew it would take immense dedication and discipline. From feeling exhausted all the time to being an inspiration to everyone around her, Chetnas journey is all weight loss inspiration you need!Name: Chetna MadaanOccupation: TeacherAge: 28 years

Height: 5 feet

City: New Delhi

Highest weight recorded: 85 kgs

Weight lost: 20 kgs

Duration it took me to lose weight: 6 months

The turning point: I was certainly let down by a lot of unsolicited diet advice from people around me, but nothing was as hurtful as not being able to fit into the clothes of my choice. Owing to my weight, I also felt extremely lethargic and drained out. Hence, I decided that I no longer wanted to feel this way and decided to love myself a bit more by embarking on the journey of fitness.

My lunch: Chapati, a portion of rice, a plate of salad, a bowl of dal and vegetable

My dinner: A plate of salad and a bowl of soup

Pre-workout meal: 1 apple and a cup of green tea

Post-workout meal: I have a portion of sprouts and egg whites

I indulge in: Potato sandwich and chicken seekh kebabMy workout: I keep it a point to keep switching my workout routine. So, I do anything between walking, yoga, exercise, jogging and running.

Low-calorie recipes I swear by: I vouch for stir-fried vegetables and roasted chicken breast

Fitness secrets I unveiled: If there is just one takeaway from my weight loss journey, it is the fact that you need to be mentally strong and determined to become physically fit. Your tenacity certainly plays a crucial role in your journey towards a healthier you.

How do I stay motivated? Seeing that I was losing inches from my body was enough to keep me motivated. Moreover, I also felt energetic and light after I began my quest to lose weight.

How do you ensure you dont lose focus? I make it a point to track my weight loss journey as it keeps me motivated to stay on my fitness journey.

Whats the most difficult part of being overweight? Undoubtedly the hardest part of being overweight is how I felt lethargic and extremely tired all the time.

What shape do you see yourself 10 years down the line? I do not aspire for any particular body shape. Rather I want to stay healthy and fit for all the years to come.

What are the lifestyle changes you made? I made a couple of lifestyle changes and made it a point to follow them strictly. Some of them are:

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Weight loss story: This teacher lost more than 20 kilos in just 6 months! Heres how she did it - Times of India

Carlos Hernandez, 34, always struggled with his weight. I was always a big kid and felt like other kids mocked me. I was embarrassed to run, and I could see my cheeks bounce up and down and my stomach wiggling, he says. In middle school, playing football helped keep his weight down. But bad grades and a tough home life led him to drop out of school, and his weight ballooned.

In his 20s, he spent most of his time partying, drowning himself in drugs, drinking, and eating fast food, and the scale hit over 200 pounds. Jack in the Box tacos can be your best friend and worst enemy, he says.

He married and had 2 kids, but never felt settled and found himself homeless, addicted to heavier drugs, and dragged down by his 250 pounds. I had to take a break to catch my breath simply from trying to tie my shoes, he says. In January 2019, Carlos went to the Salvation Army, where he found housing and resources that helped him get sober.

He started noticing that one of his roommatesthe one whod wake up at 5 AM to go runninglooked like he was getting really fit. Id look at myself in the mirror in the morning and all I saw was a huge belly and new stretch marks every day. I started asking him a ton of questions. Thats where he learned his roommate was running with Back on My Feet, a program that combats homelessness and addiction through running.

The first time Carlos went out with the group, I only ran for 200 feet and I was out of breath, he says. But he went back 3 times a week (a group requirement) for the next 3 months. And the weight started falling off. Losing weight can feel like a huge brick wall is in front of you. You can feel like, Whats the point? Im always going to be a fat person. But all you have to do to start is put one foot in front of the other, he says.

Six months later, he was down to 232 pounds, but knew that running was harder than it had to be because of my eating habits. So he started swapping fried foods for grilled ones, steamed veggies, salad and fruit. He did his first 5K with Back on My Feet last April, and hes remained sober, obtained his own housing, and landed two jobs at different restaurants. Many people like me have been in a really deep depression and hit rock bottom, he says. Getting a support team behind you that puts their hand out and says, Youre not alone, we can do this, saved my life.

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How Running Helped This Guy Get Sober and Drop 50 Pounds - menshealth.com

On a recent Instagram post, Led Zeppelins legendary vocalist Robert Plants latest photo has been revealed by Tuk Smith bassist Shane Rickerson.

As you can see in the picture below, Robert seemed to lose weight dramatically, and he doesnt look like he has the same strength as he had before. Most of the fans saddened by Roberts new appearance, considering it would get worse in the future.

Robert Plant was wearing a black t-shirt with black pants and gave an iconic pose for the camera. Robert is also showing how cool he is even with the huge weight loss.

Here is what Shane Rickerson said:

Good running into an old buddy today @robertplantofficial

A fan named Mikki added this comment:

Thats wild! I saw him in a couple of concerts when we were all young

Another fan named Karen Orr wrote this:

He is only about three or four years older than I am, He will always be the sexiest man alive up on the stage to me! Dont lose too much weight. And keep that hair a little bit! LOL.

You can check the post below.

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Led Zeppelin Fans Saddened By Robert Plant's Weight Loss And Recent Appearance - Metalheadzone

Bob Harper from The Biggest Loser offered some frank advice about the best way to lose weight, plus shared his favorite workout move.

The fitness guru appeared on Watch What Happens Live with Andy Cohen. His reboot of The Biggest Loser recently returned to television, but with a fresh twist. Instead of leaning on weight loss, Harper said the show will focus more on health and wellbeing.

Its not about getting skinny, its about getting healthy. You see people getting off medication, reversing their type 2 diabetes, lowering their blood pressure Were looking at changing the way that they eat, the way that they think and how they move their body, he told People. Telling them the importance of managing their stress and how important sleep is when it comes to weight loss. We really want to get that whole-body approach.

But when he appeared on WWHL, fans still wanted to know the best route to drop the pounds, plus what fitness move they could do to help them get fit.

When it comes to identifying just one fitness move, Harper says the squat is one of his favorites. Squats have been part of Harpers three favorite fitness moves for several years. He shot a how to video in 2012 demonstrating his three favorite fitness moves.

He had his workout companion demonstrate a good squat, which he also obliged on WWHL. The workout companion in the video demonstrated the squat using weight. Think about sinking your hips below your knees, he instructs as the companion dips down while holding a weight at chest level.

As the companion squats, he reminds her to keep her midline strong to avoid injury. Plus, Bodyweight stays in the heels and lower down, he instructs. He adds that one way to ensure the squats are done properly is to imagine someone standing in front of you as you squat down.

Host Andy Cohen later wanted to know if weight loss is possible without working out. Absolutely, he replied. Diet is 80% of the whole battle. It is what you put in your mouth on a daily basis. Cohen shares that whenever hes lost a significant amount of weight, its because hes changed his diet and reduced alcohol consumption.

Harper notices that Cohen is looking good. People think that they can go into a gym and just beat out a bad diet, Harper said. And its just not the case. Exercise is so good for you. But its not gonna give you the results that youre really looking for. Those results happen when youre in the gym.

Oops. Ah! In the kitchen, he corrected. Co-guest Teresa Giudice from The Real Housewives of New Jersey shared she adhered to a strict eating regime when she trained for her bikini fitness competition. I was bringing food with me everywhere, Giudice revealed. Cohen recalled, For an entire season, she wasnt drinking!

Harper adds that it takes that kind of discipline and dedication. A great body just doesnt happen. Its not because youve got good genes or any of those things. Giudice then shares that she loved Hapers workout videos in jail and got completely shredded. His response, Thats so hot.

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'The Biggest Loser': Bob Harper Reveals His Favorite Workout Move (And Shares the Real Secret to Weight Loss) - Showbiz Cheat Sheet

After a week break, Tom Kerridge was back on our screens last night (Wednesday, February 5th) for his fourth episode of Lose Weight and Get Fit.

And this episode saw him take some rather unusual inspiration from none other than Dr. Seuss.

If you thought green eggs and ham were just stuff of books, think again! Find out how to make Toms version of the literary classic here.

Screenshot: Shredded ham hock in Lose Weight and Get Fit with Tom Kerridge E4 iPlayer

This recipe uses shredded ham hock as a healthier alternative to bacon, although Tom says it packs as much punch and flavour!

You will need 4 spring onions, 2 garlic cloves, 2 large handfuls of kale and spinach each, 4 eggs, a splash of single cream (around 25ml), 50g of peas. You will also need salt and pepper to flavour, along with bread (Tom uses wholegrain) and light vegetable spread.

For that extra finesse, Tom uses a grating of parmesan as a garnish. It comes in at just 410 calories per serving!

Step 1:Whack the shredded ham hock on a baking tray and pop in a preheated oven around 200 degrees, but watch to see if the temperature is too high, or if the meat is browning too quickly.

Step 2: Finely slice the spring onions and crush the garlic. Pop in a frying man with the melted light vegetable spread and fry until theyve softened.

Screenshot: Lose Weight and Get Fit with Tom Kerridge E4 iPlayer

Step 3: Remove the stalks from the kale and then finely slice. Add to the pan with the spring onions and fry until theyve softened once more.

Step 4: While frying, whisk up your eggs in a separate bowl. Season to taste and add the cream. Whisk again.

Step 5:Finely slice the spinach and add to the frying pan it takes much less time to soften, particularly when sliced.

Step 6: After a minute add the peas.

Step 7: Pour the eggs into the pan and cook for a minute or two. Fold the eggs gently through the green mixture.

Screenshot: Lose Weight and Get Fit with Tom Kerridge E4 iPlayer

Step 8: Remove the ham hock from the oven when it is suitably brown and crispy, in a bacon-esque way. Toast your bread.

Step 9:Time to assemble! Layer up the toast with the green egg mixture then the crispy ham on top. Add a grating of parmesan for some extra umami.

Screenshot: Lose Weight and Get Fit with Tom Kerridge E4 iPlayer

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Make Tom Kerridges green eggs and ham Lose Weight and Get Fit episode 4 - Reality Titbit - Celebrity TV News

Even if you've considered yourself an active person all your life, losing weight after 40 can feel like an uphill battle. That's because your body composition, metabolism, and hormones all change as you age, so the weight-loss methods you've used in the past may not be as effective or quick when you're a little bit older.

"One of the reasons that it's difficult to lose weight in your 40s is that you are beginning to lose muscle mass, so the composition of your body tissue changes," explains Keri Peterson, MD, Women's Health advisor. "Having higher muscle mass raises your metabolism, so your body burns more calories." So when you're dealing with the oppositeless muscle massthat means a slower metabolism. Argh.

Another thing that can slow metabolism is menopause, notes Dr. Peterson. Although, for some women, the process doesn't happen until their 50s, the transitional period into menopause can start in your 40s. And the hormonal changes associated with menopause can also make it harder to lose weight.

Despite those changes, it's not all doom and gloom when it comes to weight loss in your 40s. Losing weight may just require some new techniques you haven't had to use before, or slight tweaks to power up your old ones.

To jumpstart your weight loss, the biggest focus should be to develop habits that will help you build or maintain your muscle mass. "The most effective way that women over 40 can boost their metabolism is by building muscle through weight-lifting and resistance training," says Dr. Peterson (more on that to come). But nutrition and sleep habits also play a role here.

Let's get down to business: If you're having a hard time achieving your weight-loss goals after 40, these 16 expert-backed tips for losing weight in your 40s are totally doable and can nudge your body in the right direction again. (And, tbh, they're wise for anyone looking to move the needle to keep in mindnot just those over 40.) You'll be on your way to a stronger, healthier you in no time.

When your metabolism is naturally a bit slower in your 40s and older, you generally have to consume fewer caloriesand be strategic in how you divvy up your calories and macrosin order to maintain or lose weight. These general guidelines can help you gauge whether you need to make additional dietary changes to jumpstart your weight loss again.

Vegetables in particular are generally low in calories, yet still packed with vitamins and minerals, and you can eat them in large amounts. "These are rich in fiber which makes you feel full and they're nutrient-dense," says Dr. Peterson.

Erin Palinski-Wade, RD and nutrition and diabetes expert, adds that you can use fruits and veggies to help exercise portion control, too. "If you aim to fill half your plate with vegetables, it can help you to reduce the portion size of the other foods while feeling just as satisfied," she explains. "And since vegetables provide few calories, this strategy can reduce your overall calorie intake at each meal, helping to promote weight loss.

Your body has to work harder (meaning it burns more calories) digesting protein than it does fat or carbs, so Palinski-Wade recommends the strategy of upping protein intake to many of her clients, including women who are 40 and over. "Although I dont promote very high-protein diets, increasing your protein intake from 15 percent of your total calories to 30 percent can help you boost the calories your body burns during digestion, which may just help speed weight loss."

Sarah Mirkin, RDN, author of Fill Your Plate Lose the Weight, recommends 20 to 30 grams of protein per meal. "Its important to take in that amount of protein at all your meals, and ideally include high protein snacks as well," Mirkin says. "This helps to prevent lean muscle protein breakdown that decreases muscle mass percentage, increases fat percentage, and slows the metabolic rate. Muscle burns calories. Fat doesnt."

Not totally sure how to calculate your macros on your own? Consider working with a nutritionist to figure out your numbersthen you can use a macro calculator to track your food intake and make sure you're hitting those numbers. There are lots of free calculators online, and you can also ask your RD to point you in the right direction.

Yeah, you've probs heard that diet tip beforeas it's wise for anyone trying to lose weight. Fried foods contain a whole lot of fat and contribute to weight gainsimple as that. But again, in your 40s, you deal with natural physiological changes that make it *even* tougher to shed excess weight, so overdoing it on fried foods has larger consequences. "A 20 year old can get away with eating empty calorie meals. A 40 year old usually cannot on a semi regular basis," Mirkin points out. "Until we are age 20, [our] bodies are building muscle. After age 20, it stops."

Instead, swap your fried foods for oven-baked options (think: homemade baked sweet potato fries instead of the fried deal), suggests Palinski-Wade. "You still enjoy the same great-tasting foods but can save around 100 calories or more per meal." Score.

If you're a breakfast person, what you eat in the a.m. can set the tone for the rest of your day as far as weight loss goes (whether you're 40 or not!). "A breakfast rich in lean protein, fiber, and plant-based fats is the best option for curbing hunger and cravings later in the day," notes Palinski-Wade. In other words, start off with a breakfast that fits this bill, and you may end up slashing calories throughout the rest of the day.

It's a myth that eating at night leads to weight gain, Palinksi-Wade points out; it's more about what you're eating at night that can be an issue when it comes to weight management. "Since most of us dont have a salad for a midnight snack, if you find you tend to eat calorie-dense, high-sugar foods in the evening (like a bowl of ice cream) setting guidelines as to when to stop eating may help you to lose weight faster."

That delicious plate you just bought or cooked up might temp you to gobble it up in just a few bites, but that's probably not a good idea, says Palinski-Wade. "Eating slowly, eliminating distractions at meals, and even putting your fork down in between bites all allow you to get in touch with your bodys satiety signals and to stop eating when satisfied."

Mirkin adds that they key is listening to your body. "Eat when youre hungry, not starved," she saysand stop when you are satisfied, not stuffed. "Try to include small, frequent meals that are high in protein and vegetables with a small amount of healthy fat to fuel your body evenly throughout the day."

"Soda is just empty calories from sugar and provides no nutritional benefit," says Palinski-Wade. In addition, drinking simple sugars can spike blood sugar and insulin levels, causing your body to store more fat, she addsfat that will be tougher to shed over 40. Instead, swap the soda for naturally flavored seltzer, she suggests.

It's an easy way to cut calories, notes Dr. Peterson. "Plus, drinking often leads to making poor food choices." Palinki-Wade recommends reserving your night-cap for one day a week, since alcohol can stimulate appetite and make it easier to overindulge.

It's no secret that your hormone levels change as you enter menopause. "During menopause, the hormone estradiol decreases. Since this hormone helps to regulate metabolism, a decrease may lead to weight gain," says Palinski-Wade.

But paying attention to your diet can help with these hormonal changes. "Eating foods that are rich in phytoestrogen (dietary estrogen), such as flax seed, sesame seeds, dried fruits, and soybeans, may help to offset this hormonal change," she explains.

Again, the big thing to think about when it comes to your workouts at this age is building and maintaining muscle mass. Dr. Peterson suggests getting in 30 minutes of moderate exercise a day. The more you move, the more of a calorie deficit you'll have, meaning increased weight loss.

Julie Diamond, a NASM-certified personal trainer who's worked with older clients, recommends women over 40 strength train three to five times a week.

Unfortunately, you can't just focus on one area of your body. "Women should focus on all muscle groups in order to lose weight and build muscle because there's no such thing as spot training," Diamond reminds. "With that said, women have a tendency to gain weight in the midsection as we age and focusing on the core and a well-balanced workout will help to reshape body composition."

You may be super committed to your goal of dropping a few pounds, but remember rest days are important. "I see this mistake so often and it backfires every time," says Mirkin. "Your body perceives this as [a] major stressor on the body and your metabolism slows down to preserve body fat." Craving a break? Take ityour bod will thank you.

Sometimes the needle won't budge because of behaviors that have become second nature over 40. Consider adapting these lifestyle changes, and you may start to see real weight-loss progress.

Palinski-Wade says that people who track what they eat tend to lose more weight than those who don't. "Thats most likely because these individuals are more aware of what they are putting into their body, which can help them to make better choices and better moderate [their] portion size."

If you're unsure of how many calories you need to consume to maintain your weight, there are calories calculators you can use, adds Dr. Peterson. "[They] tell you the amount of calories you need to consume to maintain your weight based on your gender, age, height and activity level."

Stress, which plenty of women experience more of as they age and work and family responsibilities pile up, can lead to an increase in hormones like cortisol, which cause your body to store fat rather than burning it. To minimize your stress, Palinski-Wade suggests practicing breathing exercises every day, especially before bed.

Another option? Eat foods rich in vitamin C and omega-3 fatty acids, which Palinski-Wade says have been found to reduce the levels of circulating stress hormones in the body.

Hypthyroidism, a condition where the body doesn't produce enough thyroid hormone, can sometimes lead to weight gain, but weight gain alone isn't a sign of hypothyroidism. This condition tends to affect women more in middle age, so it's important to rule it out if you're struggling with weight loss and get the treatment you need.

If you are taking the appropriate measures (e.g., eating enough of a calorie deficit for your age and body composition, stressing less, and working on strength training) and still not losing weight, and you also have other symptoms of hypothyroidism (such as constipation, fatigue, dry hair and nails), then it may be worth considering getting your thyroid levels checked," advises Dr. Peterson.

Difficulty sleeping can be a symptom of menopause, so it's not uncommon for women in their 40s to struggle with getting enough sleep. Unfortunately, this can also cause weight gain. "When you get less than seven hours of restful sleep, metabolic changes occur that can make it significantly harder to lose weight," says Palinksi-Wade. "The appetite hormone ghrelin is increased while leptin (which controls hunger cues) is reduced, triggering an increased desire to eat, especially for foods rich in fat and sugar. Insulin resistance increases, which can trigger the body to store fat."

If you're struggling to fall asleep and stay asleep, try these tips for making your bedroom the optimal sleep environment.

Dr. Peterson and Palinski-Wade both agree that a support system can keep you accountable at any age. "Its much easier to motivate yourself to go to the gym when a friend is there waiting for you. And its much easier to eat nutritious meals when your family and friends arent pressuring you to have another cookie," says Palinski-Wade.

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16 Tips For Losing Weight After 40, According To Experts - Women's Health

For 71.6% of American adults who are overweight or obese, weight loss is a healthy goal to strive for, but it is often difficult to maintain. And researchers have found that most people who lose weight regain some, or most, of that weight in two to five years. So, what is the healthiest way to lose weight and keep it off?

Insider spoke with registered dietitian Brian St. Pierre, Precision Nutrition's Director of Performance Nutrition, about how to lose weight and keep it off through diet and patience.

Of course, the amount of weight you lose and how quickly you lose it largely depends on your starting weight.

"Fat loss is often faster when first starting out and when you have more body fat to lose," St. Pierre says. Adding that "in general, research shows that making some strong initial progress out of the gate leads to increased motivation and then continued loss. However, it's not all-or-nothing. Slow and steady can win the race too."

Whether you're interested in the slow-and-steady method or you're looking to lose weight more quickly, there's a point when it becomes too much, too fast. That point is when you're losing more than 1.5% of your body weight per week, says St. Pierre.

Therefore, a comfortable, slow-and-steady, pace would be if you lost about 0.5% of your body weight per week. Whereas a more rigorous, but still reasonable, pace would be to lose 1% of your body weight.

To put that into perspective, for a 180-pound person trying to lose 40 pounds, this means if they lost:

In reality, it's unlikely that a person can lose weight so consistently, so it may take longer. That's because "the leaner one becomes, the slower the rate of loss becomes, with more frequent plateaus," says St. Pierre.

Moreover, the hormones that control your hunger, like leptin and ghrelin, will become unbalanced as you continue to lose weight, which can make you feel hungry more often.

That's why "it's also important to realize that fat loss is seldom linear. It fluctuates from day to day and week to week. The goal is to see an overall trend downward over time."

Since weight loss is not linear, tracking your progress may be tricky. Of course, one of the simplest ways to track your weight is to hop on the scale each morning.

A small 2015 study published in the Journal of the Academy of Nutrition and Dietetics found that participants who weighed themselves daily for 6 months lost more weight than people who weighed themselves about every 5 days.

"However, if weighing yourself makes you feel anxious, or you attach your 'goodness' or 'badness' to your weight then it may be more beneficial to weigh yourself less frequently, and use other outcomes measures such as your fitness, strength, energy, how clothes fit, etc.," says St. Pierre.

Focusing on your behaviors rather than the outcomes is likely to be more effective and potentially less stressful.

St. Pierre recommends focusing on basic nutrition principles rather than a specific diet plan such as keto, Mediterranean, Paleo, vegetarian, or otherwise.

Instead, follow the basics of a healthy diet. This requires that you take a look at your diet and see what you should, and are willing, to change. Let's say, for example, your daily diet looks like this:

St. Pierre says it's important that, in order to lose weight, you should eat mostly minimally-process foods. For example, limit processed meat like bacon and eat more veggies. Or replace refined grains, like instant oatmeal, for whole grains like old fashioned oats.

A 2019 study in Cell Metabolism related to the consumption of processed foods shows that even when calories and macronutrients are presented, eating processed foods resulted in overeating and weight gain.

St. Pierre also says to incorporate more vegetables than you're probably including right now. So an updated daily diet for you may start out looking like:

You could start achieving this by identifying swaps for certain meals, like replacing a breakfast biscuit with an apple and some peanut butter, or having a side salad for lunch instead of fries.

St. Pierre says that it's important for you to eat your meals slowly until you're satisfied. He's not the first person to offer this advice.

A 2015 review, in the journal Physiology & Behavior, of 22 studies found that people who eat their meals more slowly tend to consume less calories compared to people who eat more quickly.

Another small 2008 study, published in the Journal of the American Dietetic Association, found that the 30 female participants consumed less and drank more water during a meal when they were instructed to eat more slowly.

Hunger is an issue when losing weight and can derail your progress if not well managed. "There will often be some level of hunger when losing weight, yes. But you should not be ravenous or constantly hungry," says St. Pierre.

When it comes to dealing with hunger, everyone is different. Finding the balance that works for you is best. And discovering new ways to cook and eat can help you manage hunger more effectively.

"Ultimately, it's about following whichever approach you enjoy and can follow most consistently," says St. Pierre.

No matter what method you choose, remember that there will be good days and bad days.

"It's not about perfection, it's about doing the best you can, wherever you are, with whatever you have," St. Pierre says "Sometimes you can crank that dial to 10, and sometimes it can only be at a 2 or 3. That's ok, any step along that dial can create meaningful change and progress. The key is to always keep it above 0!"

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How to lose weight and keep it off in a healthy, effective way - Insider - INSIDER

Being a mother comes with a plethora of responsibilities. And Erica Lugo knew something had to change when she couldn't uphold them because of her weight. She could no longer play with her son, because at 322 pounds, she simply didn't have the energy. That's when she decided to lose weight by sticking to a simple plan. She signed up for a Planet Fitness membership and focused on reducing her calorie intake and increasing her activity level. When she began to see results, she realized that her greatest motivator was herself. "The hardest workout you'll ever do is in your head. Not with a trainer or fitness guru," she wrote on Instagram. "It'll be with yourself. It'll be that moment your head and heart say give up and that passion and want inside of you fights back." (Related: 6 Women Share How They Juggle Motherhood and Their Workout Habits)

In just a year, Lugo had lost 122 pounds, but it took her another two years to reach her 150-pound weight-loss goal. Now, Lugo is helping people kickstart their own fitness journeysfollowing the same back-to-basics approach she usedas a trainer on TheBiggest Loser. "Today, working out and eating healthy isn't about how awesome I look," she told SHAPE. "It's about inspiring people to realize that neither illness nor your weight define you and that you're so much stronger than you think."

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Real Women Share the Most Important Factor That Helped Them Lose Weight and Keep It Off - Shape Magazine

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