Why is it so hard to shift those extra pounds or lose that stubborn bit of fat?

I used to find I could lose weight quite easily. I’m lucky in that I’ve never had to lose a lot of weight, due to the fact I’ve been fairly active most of my life. But there have been times when I’ve wanted to lose some extra pounds; mainly after the birth of my second child, but also like many people, I usually come back from holiday significantly heavier than when I set off and my clothes are always a bit too tight in January. And usually, I watch what I eat for a bit, up the exercise and I can usually get back to my normal state without too much effort.

BUT NOT ANYMORE!

It just doesn’t work anymore. And the more I have been talking to friends and colleagues of a similar age to me, the story is the same. “I just can’t lose this half a stone, no matter what I do”. “I’m running loads but my weight has stayed the same”. In theory, all you need to do is eat less and move more right? Well kind of…but I am learning there are so many more things to consider than that, in particular for women in their forties.

I know there are so many myths about fat-burning and I’m not going to go into detail, but suffice to say pounding the pavement for hours on end and eating lettuce leaves is not the best way to go about things. Yes, you will probably lose weight short-term, but no-one can keep this up forever (and who would want to!). All you will do is create a massive calorie deficit which will kill your metabolism. So when you do start eating like an actual human being again, you’ll put the weight straight back on…plus probably a bit extra! This is why crash dieting is a disaster.

Metabolism…this is the biggie here. It’s the reason why the same tactics you used to manage your weight in your twenties just don’t cut it in your 40’s. Your metabolism reduces by 10% a decade, plus there’s the double whammy of losing lean muscle mass as you age (cue another drop in metabolism). It’s no wonder you put weight on as you get older, especially if you keep eating what you’ve always eaten, and doing what you always did. Your body just doesn’t need the same amount of calories to simply exist as it used to. Add in the extra delights of the hormonal changes women about my age start experiencing…and well, it’s no bloody wonder!!! The more I learn about it, the more I realise I am probably peri-menopausal. Hormones all over the place, moods up and down, energy up and down and weight…well just up!

I’ve come to realise that counting calories is not the answer…not only does it suck the life out of me – I took a quiz recently and apparently I fall into the category of a “Fun Eater”, someone who eats for enjoyment (a fair assessment!) – but also it just messes up my metabolism. So now, I am on the hunt for exercises and foods that can boost my metabolism. And this brings me to one myth that I am going to share…as this has been a misconception of mine for some time:

Myth – long aerobic sessions are always the best way to burn fat

Long aerobic sessions do burn fat, no question. But here’s the thing, what happens after you finish exercising also plays a big part in how much fat your body burns. Let me give you an example. During a 20 minute HIIT (high intensity training session), your body will be burning a little bit of fat but will get the majority of it’s energy from carbohydrates. However, when you stop exercising your body prefers to use fat. And the beauty of a HIIT session is that it has been proven to raise your metabolism for hours after the workout. So if your metabolism is higher, you are burning more calories at rest, and your body prefers to use fat as fuel at rest…therefore…..you burn more overall fat!

Whilst the amount of calories and fat burned during exercise all contributes, the crucial factor is how many calories your body is forced to burn all the time.

HIIT sessions, strength training sessions that build lean muscles (and therefore also increase your metabolism) can be just as effective as long, slow steady aerobic sessions at burning fat..and let’s face it can be more interesting and done in half the time, which is a bonus for squeezing into busy schedules.

I know that I need to take a look at my food too, and I’m starting to introduce some foods that help balance hormones, boost metabolism and give me more energy. But…everything in moderation. I love my food – I’m a “Fun Eater” after all and depriving myself won’t work for me.

And besides I’ve heard there are loads of health benefits in chocolate and red wine…