I Exercise and Eat Healthy. Why Am I Gaining Weight?
The scale keeps going up! I'm in my mid 40's, workout at the gym twice a week (one high impact cardio class, one strength class) and try to eat well. I know that some of the weight gain is from muscle, but not 10 pounds! One thought is that maybe my heart rate is getting too high on the cardio class. I'm not sure what I can do to start shedding the extra pounds. Help!
Submitted by mdahl301867

I have some sobering news for you - what you are doing is likely not enough to prevent weight gain. A recent study found middle aged women needed 1 hr/day of exercise to stop weight gain when they were on a normal diet. You are younger than the women in the study, but may need to bump up to 4-5 days. Consider adding in walking or spinning classes which are lower impact and easier on the joints.

Answered by Dr_Kara_Mohr
Community Answers (18)

what is your definion of eating healthy? eliminate fat, sugar, and salt. eat high vegtable proteins. eliminate animal products. drink more water at least 64oz a day. watch your portion sizes and count all calories. Cook your own food so you know exactly whats in it and count all calories.Add more cardio to your workouts. :)
Submitted by tashstar

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Submitted by abdus.shafi

Try "Myfitnesspal" app on your phone... track everything you eat and be honest about it, REALLY HONEST! It sounds like a pain, but after a while you get the idea about how much you should have and portion sizes. I've lost 32 pounds to far just using that, by changing the way I eat. Now I've started to add exercise and am hoping it will make the scale change more :) Good luck!
Submitted by mellarti_603343

In order to lose my weight I have tried this recipe http://www.bestjuicedietrecipes.com/juice-diet-recipes/apple-diet/
Submitted by wardarose26

Hypothyroidism, metabolic syndrome or polycystic ovarian syndrome can be culprits. If you find that your weight gain is from fat- not muscle- then I'd chat with your doc to see what his/her recommendation would be and possibly ask about testing for culprits. Just remember it's about being healthy, not about being skinny.
Submitted by myguitarplaysit

Maybe you should have your thyroid checked--it can slow your metabolism waaaay down.
Submitted by c_oliver82

Well I used to gain a lot of weight on wat I ate but then I just watched wat I ate.for example I only eat Greek yogurt at night and during the day I eat but I eat something lite not heavy like pizza or meat.i personally m a veggatarian so I eat tofu instead of steak pig beef or bacon.sometimes I see my daughter eat chips n she aks me "mom do u want some" I say no but that's my tips byeee thnk u for ur time!!!!!!!
Submitted by britneymaldonado12

Combine a very slight change in diet and increase your days to 4-5 days a week. If you don't have enough time for 2-3 additional days that are as long as your current 2 simply do 20 minutes or 30 min and just up the tempo. I find a cross trainer machine does the trick for me. Then examine your diet, find a nutritionist or spend some time on the internet and figure out where you can make substitutions to what you already eat to cut out say 1000 calories a week, then make adjustments as needed.
Submitted by jimk10001

Muscle weighs more then fat that is why ;)
Submitted by hellokitty196944

Sorry, but you have to work out more. It isn't fair, but as you age, you have to both exercise and watch what you eat. I exercise every day. Maybe that's a little excessive, but if I were you, I'd add a couple of days to my exercise routine. If you exercise 4-5 days a week, you'll see a difference. Good luck!!!
Submitted by gmdupps

Hi, I am 43 and I work out 5 days a week; I do 1-2 miles of running and I do 30-40 minutes of weight training, plus I do yoga in the morings before work. In doing so I have been able to keep and maintain my weight to 110 pounds and I stand 5'3". Unfortunately, like the expert has said your are not doing enough to prevent weight gain. You need more time in the gym, or doing other activities. Hope things turn out well for you.
Submitted by christina.burt

I have been in a similar situation (mid 40's), and can tell you that when I record what I eat - every bite -- the pounds come off. I have to exercise 4-5 times a week in order to keep my weight where I want it. Calculate the number of calories you burn in a day (bmr) and keep track of your food intake, and you will probably be shocked. I was, since I feel like I do not eat a lot! My friend referred me to www.myfitnesspal.com. It's a great site to do this. Good luck!
Submitted by ktaubman

Try cutting about 200 calories per day for a week. For example, try swapping a granola bar for grapes, skip the creamer in your coffee, etc. Care for your body with healthy fats like olive and canola oil when cooking (instead of butter), remembering that your body needs fat to burn fat. Swap half the carb portion of your plate (half a roll, half a potato, etc.) with a bright colored veggies. Have lean proteins at every meal like eggs, chicken, and fish. Care for your body, don't deprive it!
Submitted by joycemolly1

I'm a Yoga Instructor and Nutrition Advisor at my University Rec Center. I help a lot of faculty and staff with their questions on exercise and nutrition. For you, I recommend cross training with a combination of cardio and weight training. Try 2 weight classes (or sessions in the weight room) with 2 cardio classes (try cycle, step, or yoga!) If you choose a Yoga class, try one with a Vinyasa or Hatha style (which incorporates more flowing movement, boosting your heart rate!
Submitted by joycemolly1

One of the things I have found in losing weight is portion control with drinking plenty of water. Fasting from meats and sweets also will help in losing weight. I agree spin classes will definitely do the trick. If none of the above seem to help you and you're healthy overrall, start to love yourself just the way you are until you can reach the goal you want.
Submitted by carlaglover31

Ooops sorry put my question in the wrong section
Submitted by celestewilliams242

I recently had a road traffic accident which has kept me off work for the past month and the upcoming month. I have damaged my knee which means I can no longer do any exercise for the next 9 months except for Physio. Could you suggest an eating plan to try and sustain my current weight, I can do very light upper body work sitting down. p.s. I am on crutches and knee brace
Submitted by celestewilliams242