IN THIS UNFAIR game of life, gaining weight is easy, but losing it is far more difficult—particularly as you get older.
“Unfortunately, our metabolism” — the ability of the body to burn calories — “can work against us,” says Mary Wirtz, a clinical dietitian. “This is partly because muscle mass decreases approximately 3 to 8 percent per decade after the age of 30 years old.” And with this muscle-mass loss comes a decrease in basal metabolic rate, the rate at which you burn calories at rest.
But wait, there’s more! As you age, the quality of your muscle starts to change from being mostly muscle fibres to being a combination of fat and muscle, says Stephen Anton,Ph.D., of the University of Florida College of Medicine. This may lead you to feel fatigued more easily. “Everything just gets a little less efficient,” says Katherine L. Tucker, Ph.D., the director of the Center for Population Health at the University of Massachusetts Lowell.
But you can fight these trends. And what’s especially great is that by solidifying smart habits when you’re 35, smack-dab in the middle of a dangerous decade, you set yourself up for a healthy weight (and life) in your 40s, 50s, and beyond. Here are 6 expert-backed ways to do so.
6 Ways to Lose Weight After 35
Prioritise Strength
Staying active can help prevent muscle loss, says William Samuel Yancy Jr., M.D., the director of the Duke Diet and Fitness Centre. You can maintain muscle (or regain it) with a regular strength routine at least twice a week. That doesn’t mean you should only strength-train — aerobic activity (running, rowing, hiking, biking) is helpful, too.
Easy on the Drinks
Yes, that means soda, sweetened iced tea, juices, and smoothies with added sugars. But we’re also talking about the empty calories in alcoholic beverages, particularly craft beers, which can have upward of 300 calories a pop. Though even if you’ve switched to low-calorie beers or seltzers, there are still the munchies, the rough night of sleep, and the increasingly prevalent hang-over and its ensuing greasy breakfast.
Make Some Appointments
First with your primary-care physician. “It’s good to review the weight-gain potential of medicines you are taking with your health-care provider,” says Holly F. Lofton, M.D., of NYU Langone Health. And you’ll want an honest assessment of any underlying health conditions that may affect your weight. Second: Make a standing active appointment with a friend — a lunch run, a weekly lifting session, or a new fitness class. Research shows that being accountable benefits not only your health but the health of your buddy as well.
Target Stress
Research has shown that chronic stress can make it more difficult to lose weight and can contribute to weight gain. In fact, the stress of becoming a new dad can cause men to gain weight — and the effect compounds with additional children, according to a study review by researchers at the University of Southern California. The good news? You can work conscientiously and consistently — perhaps in tandem with a licensed therapist and/or psychiatrist — to reduce anxiety. “Diaphragmatic [deep] breathing exercises can be beneficial as a stress-reduction technique,”says Wirtz. “Other relaxation techniques include massage, meditation, yoga, music and art therapy, journaling, and exercise, among many others.” That’s right: massage.
Fine-Tune Your Diet
You know what works for you food-wise. Meal and snack timing, portion size, and general preference all factor into a key component of maintaining a healthy weight long-term: manage-ability. “If it’s not something you can sustain for the next 20 or 50 years, then why are you doing this at all?”says Men’s Health weight-maintenance advisor Fatima Cody Stanford, M.D., M.P.H. What is manageable: “Lean protein, whole grains, fruits, and vegetables are constant no matter how the guide-lines for healthy eating have changed over the years.”
Go to Bed
Healthy adults need at least seven hours of sleep a night, according to the CDC, but there’s a weight-related benefit of getting more. According to a 2022 study, people who slept eight and a half hours each night ate 270 fewer calories daily than those who slept less than six and a half. Plus, the eight-and-a-half-hour sleepers lost about a pound every two weeks. One possible reason: The less you’re awake, the less time you have to eat. If you’re doing all you can to sleep (consistent bedtime, no screen time, meditating) and still can’t, find a doc who specialises in sleep.
Cori Ritchey, NASM-CPT is an Associate Health & Fitness Editor at Men's Health and a certified personal trainer and group fitness instructor. You can find more of her work in HealthCentral, Livestrong, Self, and others.
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Paul is the Food & Nutrition Editor of Men’s Health. He’s also the author of two cookbooks: Guy Gourmet and A Man, A Pan, A Plan.