Our bodies change w/ age. No doubt about it. 1 thing tht isn’t inevitable cuz of age though? Weight gain. U have control over the factors tht lead to weight gain. Specifically u can:
Increase ur daily movement. U might think “cardio session,” but I’m talking more about wht u do all day long vs wht u do for 30-60 min a few times a wk. Lots of ways to up ur movement: walk to run errands, take the stairs, do more of ur chores instead of hiring them out (lawn care, cleaning, etc,) walk whenever u’re on the phone. Track ur steps for a few days, find the average & then start increasing them over time until u’re at 8-12k steps daily.
Build muscle. From age 30 on ur body loses an average of 3-8% of it’s muscle mass per decade. And tht number increases as u age. U can improve ur body composition (ie: look leaner/more toned) by:
✅Strength training. 2-4x per wk. Focus on getting stronger over time in compound moves (variations of squat, deadlift, bridge, rows, presses.)
✅Prioritize protein. Eat 0.7 to 1 gm per lb of ur lean body mass (use ur goal weight for ur lean body mass.)
Dial in ur nutrition. If u’re gaining weight or aren’t able to lose weight u’re eating too much. Don’t over complicate this fact. It’s not carbs or sugar or eating at night. It’s too many cal.
If u think u’re not losing weight because of factors beyond ur control u’ll never succeed. It’s not ur age. It’s not menopause. It’s not ur hormones (though they do play a role in where u’re storing fat as well as hunger & cravings, they r not causing u to gain weight/keep it on.) You r in charge of these 3 things: how much u move, how much muscle u gain, how much u eat.
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