Stay slim and energized with our age-specific diet, exercise, sleep and tech recs.
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Simply put, eat kale first, french fries last—if you have
any room left. Prioritizing veggies and protein at the beginning of a
meal not only guarantees a nutrient-rich diet but also fights weight
gain. “Eating processed carbs last can lower the hunger-stimulating
effect of a dip in blood sugar that typically occurs after a processed
carb-rich meal,” says Alpana Shukla, MD, the director of clinical
research for the Comprehensive Weight Control Center at Weill Cornell Medicine in NYC.
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If you’re standing in front of a vending machine or your
pantry pondering what to eat, you’ve already lost the battle. “Willpower
is a finite resource,” explains Susan Peirce Thompson, PhD, author of Bright Line Eating.
“When you’ve been making decisions all day, your brain may be
overworked by the time you’re trying to figure out what to eat. That’s
why you’re less likely to be able to resist tempting foods.” The
solution: Plan ahead (for the day or week) whenever possible.
Get to that Spin class! “If you reduce calorie intake and
lose weight without exercising, up to 35% of the weight you lose could
consist of muscle,” warns exercise physiologist Richard Weil, director
of the Mount Sinai St Luke’s Weight Loss Program in NYC. “That’s bad news for your metabolism.” Cardio will minimize muscle loss, and resistance training can build muscle.
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All those CrossFit sessions don’t make it okay to sit for
hours afterward. Sedentary pockets of time are still bad for you. “Food
consumed by an inactive body is likely to be stored as fat,” says Marc
Hamilton, PhD, director of the Texas Obesity Research Center at the University of Houston.
While scientists are still researching how active you need to be to
fight fat storage, one thing’s for sure: “If you’re inactive more than
you’re active, you’re on the wrong side of the seesaw,” says Hamilton.
Unless you’re up late watching Game of Thrones
to avoid spoilers tomorrow—we totally get it—head to bed. “Not getting
enough sleep is associated with hunger and increases your risk for
obesity,” says Neil Kline, DO, a spokesperson for the American Sleep Association.
Blame your hormones for this one: With sleep loss, leptin drops and
ghrelin rises, making you more likely to eat. Clock your seven to nine
hours and tip the scale in your favor.
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Perimenopausal hormonal changes can disrupt sleep
patterns. “This may make you tired during the day and impact hormones
that influence your appetite,” explains Neil Kline, DO, a spokesperson
for the American Sleep Association.
Quick naps (think 30 minutes) can re-energize you. When naps aren’t
possible, improve your sleep hygiene: Limit caffeine to mornings, take
your bedroom temperature down to between 60 and 67 degrees and practice
relaxation techniques like meditation.
As hormones fluctuate during the transition to menopause,
women are more likely to gain body fat, especially in the abdominal
area, according to experts. The most effective type of exercise to blast
ab fat is cardio. To slim down, you’ll need more than 2.5 hours of
moderate activity (like brisk walks) or more than 75 minutes of vigorous
activity (like running) per week.
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Oh, what a bitter pill: Medication you take to feel
better can make you feel worse—thanks to excess pounds. “Many
antidepressants, steroids, antihistamines and beta blockers can be
culprits,” says New Orleans–based obesity researcher Donna Ryan, MD.
“Talk to your doctor about alternatives. Some are weight neutral or may
even produce weight loss.”
Combining cardio with strength work is very effective at
improving your overall shape—so don’t spend every workout on the
treadmill only. “You can experience sarcopenia, the loss of muscle with
age,” says exercise physiologist Richard Weil, director of the Mount Sinai St Luke’s Weight Loss Program
in NYC. “Cardio will break down muscle and lower your resting
metabolism.” Bring it back up by getting strength training into the mix.
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If you eat dinner early (finish by 6 p.m.) and
“breakfast” later (around noon), you’ll expand the time between your
last and first meals, a form of intermittent fasting. This practice,
which isn’t new but has been getting a lot of buzz, requires a 12- to
18-hour window of not eating to boost your fat burn. It’s an easy way to
limit calories without counting them, says registered dietitian
Julieanna Hever, RD, author of the The Vegiterranean Diet.
Research suggests it may help prevent diseases like diabetes, heart
disease and even cancer. Talk to your MD before getting started.
As we get older, we’re more likely to be diagnosed with
hypothyroidism, a condition that can lead to weight gain. “Make sure you
have your annual physical and get a comprehensive blood test that
includes the full thyroid panel,” suggests Alpana Shukla, MD, director
of clinical research for the Comprehensive Weight Control Center at Weill Cornell Medicine in NYC. Treatment may help you get rid of extra pounds.
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Your metabolism is slowing down but your hunger may not
be. Feel fuller by upping your fiber intake with whole grains, legumes,
fruits and veggies.
BEFORE 40
Buffer “Bad” Foods
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Let Tech Trim You
There’s something about cold, hard data that keeps you honest. “Tracking what you eat and how much you exercise can help you spot problematic patterns and find ways to improve your health,” says Brie Turner-McGrievy, PhD, RD, assistant professor of nutrition at the University of South Carolina in Columbia. Apps including Cronometer and Lose It! win a thumbs-up, as do devices like the Garmin Vívofit, Apple Watch and Fitbit.Outsmart Willpower
Know That Diet Isn’t Everything
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Decrease Your Downtime
Go to Sleep Already!
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AFTER 40
Take Catnaps
Up the Cardio
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Monitor Your Meds
Build Some Lean Muscle
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Shrink Your Eating Window
Get Checked
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Eat. More. Fiber.
