Most men and women gain weight as they age. The midlife obesity crisis is inevitable for an unfortunate few. It takes a toll on your mental health, your confidence comes crashing down, and keeping those pounds off your body gets pretty tough. But there are ways to fight that stubborn fat. And here’s a little something to help you confidently step on the scale without worrying about the needle traveling in a wide arc on the dial.
Putting On Weight In Middle Age
As you get older, maintaining a healthy weight can get more challenging. Research shows, “when you get more mature (a much better term than “aging”), your metabolism begins to decrease. So, if your diet and exercise look the same in your 30s as they did in your 20s, you will likely begin to gain weight. This happens a little more drastically as you enter perimenopause, usually around your mid-40s1. Unless you know what is slowing your metabolism and you can reboot it, the middle age weight gain crisis can be worrying. However, a slowing metabolism isn’t the only thing to blame for your weight gain. Poor diet, extreme stress, sedentary lifestyle, sleep deprivation, medical conditions like diabetes, PCOS, menopause, medications, genetics, and muscle loss are also responsible.
Options To Fight Stubborn Body Fat
Despite it all, how can you stay fit after 40 and fight stubborn body fat? Here are some ways to aim for sustainable weight loss:
- No matter your age, fix your diet and lifestyle. Follow a clean diet and get active.
- Having protein-rich foods can help accelerate your body’s fat-burning capabilities.
- Moderately add healthy fats to your diet to lower the risk of further weight gain.
- Say no to refined carbs and yes to whole grains, which are loaded with nutrients and fiber for long-term and sustainable weight loss.
- Over time, fiber-rich foods also help you with weight loss, even if you don’t make significant lifestyle changes.
- Watch what you’re drinking, as alcohol, sugary drinks, soda, and artificial juices have very less nutrients and are high in calories.
- Start strength training with bodyweight exercises, weightlifting, and other gym equipment.
- Yoga, aerobics, and HIIT (High-Intensity Interval Training) also help reduce stubborn body fat greatly and keep you flexible and toned.
- Get sufficient and quality sleep each night. Also, stick to your bedtime routine to promote optimal body functioning.
Are there methods to help remove stubborn fat deposits that are resistant to diet and exercise? Non-invasive, FDA-approved treatments can also help you lose stubborn body fat. Cosmetic non-invasive body fat reduction procedures such as, CoolSculpting®, laser fat reduction, ultrasound, and a few other medical devices can help to remove fat and shape targeted areas of your body. But make sure you partner with a trustworthy cosmetic physician who has experience in using weight loss treatments. Also, partner with your physician and other healthcare providers to assist you with diet and exercise and begin working towards your ideal body.
Do not try anything you aren’t sure of or isn’t advisable for your body type. Seek professional assistance, if required, and do what is best.
Is Surgery The Only Solution?
It’s true; stubborn fat won’t go away unless you burn more energy than your intake. So, if there’s a particular area of fat that exercise and diet cannot get rid of, you may have surgical procedures to your rescue. Liposuction is one of the most popular cosmetic procedures to help patients refine their body’s contour. Also referred to as body contouring or lipoplasty, the procedure helps safely remove stubborn fat from the abdomen, buttocks, arms, and thighs. Usually, the results are permanent or as long as your weight remains stable. Otherwise, unfortunately, your fat can return in the same or in other areas in response to the procedure. So, before you commit to the process, thoroughly understand its ins and outs to make an informed decision.
The Bottom Line
There’s nothing like spot reduction unless we’re talking about going under the knife. All other times, most weight is what you put into your mouth and the routine you follow. Where there are options to keep you fit through your 40s, 50s, and beyond, liposuction or body contouring is also a thing for middle-aged men and women who see no results with anything else. Choose your options wisely.