Losing weight is never easy but there comes a moment, typically some time in your 40s, when you climb on the scale and what you used to refer to as your ‘high’ weight (when only your ‘fat’ jeans fit) has become your average weight.

You also seem to be carrying a lot more around your middle. And none of your old tricks for quick weight loss – going to the gym a couple of times a week, cutting back on alcohol or sweets, an extra set of sit ups – are working for you the way they once did. To reverse this, you go on a strict diet for a few weeks but the weight doesn’t come off like it used to and your energy levels drop so much that the mere thought of exercise makes you sweat.

Don’t worry – you are not imagining it: it is harder to lose weight after 40. Research data from the huge study called the Women’s Health Initiative (WHI) indicates that ages 45 to 60 may be the toughest years in terms of weight maintenance that women face during their lifetimes.

While older people generally have a harder time losing weight than younger people, the WHI study found that forty and fifty somethings had a much tougher time maintaining their weight than women of any age.

We blame ourselves
Most women tend to blame themselves when this happens. We women tend to think, I must not be doing this right! We’re somehow blinded to the fact that all women 45 to 60 years old are dealing with the same thing. We only see the 25-year-old next door who seems to be having no problem at all.

A source of oestrogen
Hormonal fluctuations associated with the menopause may play a role in this, although exactly how remains unclear, since about equal numbers of women gain weight as lose weight while taking oestrogen as hormone replacement therapy. What we do know, however, is that once you hit 40 your body starts to hang onto fat because it can use it as a source of oestrogen when your ovaries stop making it at the menopause. And if there’s a tyre around your tummy, it’s because your body finds it easiest to access oestrogen stored around your middle. It really wants to keep this fat, so you may find that you can lose weight anywhere but from your waist.

We also know that stress plays a part. Research has shown that stress induced cortisol and blood sugar imbalances can trigger weight gain, especially around the middle. In other words the more stressed you are the more likely you are to put on weight and for many women in their 40s, juggling home and work, stress is a way of life. This connection with the stress hormones is explained in detail in my book ‘Fat around the Middle’ and also tells you what to do about it.

But that’s not all. There’s a very subtle slowing down of the metabolism between 45 and 60. As we get older our growth hormone levels decline and muscle is gradually replaced by fat. Not only does this make women more prone to gravity it also affects their basic metabolic rate – the number of calories your body needs just to keep you alive (even if you are lying around doing nothing). The less muscle you have the lower your metabolism is so the fewer calories you need. Unfortunately, your appetite doesn’t decrease with your muscle mass so chances are you’re taking in more calories than you burn.

Lack of exercise
On a daily basis, the gradual slowing of metabolism is not that big a deal, but over the course of a couple of years, it all adds up. Plus there’s the fact that most 45-to-60-year-olds tend to have fairly sedentary lives so they are not getting as much exercise as they once did. And even if your weight doesn’t change, your body fat distribution is changing due to the hormonal shifts. Suddenly your waist is getting bigger and none of your clothes fit right, and you can’t figure out what’s going on.

It can be very frustrating for women. Yes, losing weight seems to be harder, but it’s not impossible. Rather than get discouraged at midlife you can turn the situation around with a battle plan that will be effective.

Rethink ‘diet’
Start by drinking at least 6 to 8 glasses of filtered or mineral water a day – research shows that it could up your metabolism by 30 per cent and you’ll burn an extra 17000 calories a year! (Drink green tea too – studies show it can raise metabolism by 35 per cent).

Next, rethink the word diet and start thinking in terms of a healthy eating plan to transform the way you eat so that you can look and feel great. The word diet implies something that has a beginning and an end. It suggests a quick fix and not a way of life and as soon as you stop following it the weight piles back on. You may have spent years focusing on losing weight but if you make health your goal rather than weight loss your whole relationship with food changes. There’s no denying that healthy eating involves cutting down on sugar, refined and processed and fatty foods and concentrating on foods that are natural such as whole grains, fruits, vegetables, oily fish, nuts and seeds, but if you think of sugar and bad fats as major contributors to an expanding waist line this can be a big motivator.

Rethinking the word diet also means ditching so called diet foods. Diet foods may be low in fat but they’re often lacking in nutrition and packed with sugar to replace the flavour of fat. And lots of sugar means you get a quick high followed by a blood sugar low that sparks off food cravings and ups your risk of health problems like diabetes.

As well as diet foods you also need to forget foods that are low fat. Fat is high in calories but when you are over 40 it is crucial for your health and your skin – you just need to make sure you eat the right kind – in smallish amounts. Saturated fats and transfats – found in red meat and processed foods – raise your cholesterol and increase your risk of heart disease and some cancers. But healthy essential fats like omega 3 and omega 6 found in avocados, fish oil, nuts and seeds will give you healthy hair, skin, joints, heart and improved brain function.

And if your mum told you not to eat between meals, ignore her as snacking can actually help you lose weight. A healthy snack reminds your body that you’ve got a regular supply of food so it won’t go into starvation mode and slow your metabolism. It also keeps your blood sugar levels steady which helps to keep your moods and your hormone levels balanced.

Finally, you need to get your motivation in place. Any diet that’s vague – such as promising yourself to eat more vegetables and less sugar and starches – rarely works. Instead, start a food diary. By writing down everything you eat you will determine your eating patterns, and when the temptation to overeat is highest. What’s typical is that women eat a small breakfast, go out for lunch, and then come home after a long day and start cooking. We tend to nibble while we’re cooking, then we put out the meal and eat it, then we clean up, and start nibbling again, and then we finally go sit down and relax. For the rest of the night, we go in and out of the kitchen until bedtime. Sometimes we’re good and just get an apple or a rice cake, but other nights, we snack on things that are high in fat and sugar. And ultimately, it all adds up. To counteract that pattern, we need to change our routine and make the kitchen a no-go zone after dinner or get some one else to do the clearing up.

The ultimate goal is to change your lifestyle so that you’re eating healthily and boosting your metabolism with plenty of exercise. In this way you will be able to beat midlife waist gain and keep it off permanently.

Your 40+ battle plan:

• First, you can think of midlife as an opportunity to get healthier and if you haven’t hit 40 yet you can use your knowledge of the coming metabolic and hormonal changes to prepare yourself, before small weight problems become big problems.
• Second, you’re probably going to have to increase your physical activity. Your metabolism is slowing down and you need to rev it up so that your body burns fat more efficiently. The best way to do this is simply to be more active. The more you move the more calories your body needs. Also if you’re more active, you’ll build more fat burning muscle and the more muscle you have, the more calories you’ll burn, even when you aren’t exercising.
• Doctors typically advise at least thirty minutes of cardiovascular exercise every day (think brisk walking or aerobics) and this should be mixed in with resistance training like weight or body toning to keep your muscles and your bones healthy. If you don’t enjoy exercise then you may not be thrilled to hear this message but you have to stop thinking of exercise as a punishment. To get off to a good start, try the walking workout plan and tummy toning exercises. You could also try moving more in your everyday life. For example, if your job involves a lot of sitting, fidget more – tap your feet and wriggle in your chair, researchers say people who can’t sit still burn an extra 350 calories a day.
• Getting more exercise is not enough, however. If you want to maintain your weight, or lose weight, you will also have to pay attention to your stress levels and your diet. You’ll find plenty of stress management tips in the Spring clean your life article below and the simple diet recommendations (above) will help you lose weight, firm up and stay healthy – for the rest of your life.

Memory lapses and fuzzy thinking happen to everyone now and again but if you find that you always forget where you put your keys it is easy to think you might be losing it.

Studies show that fluctuating oestrogen levels at the menopause can cause poor concentration but the ageing process and specifically the menopause probably has little to do with your memory. Check what you are eating, your exercise level, what drugs you are taking and your ability to sleep. These factors are more important than the menopause or even ageing in your ability to remember.

What you eat could be affecting your memory
You are what you eat, and that includes your brain. Food powers your body and fuels your brain. Whatever you eat and drink will affect your body and your brain in some way. If it doesn’t get fed properly your brain begins to slow down, resulting in memory loss, foggy thinking and poor concentration.

B vitamins:
Studies have shown that deficiencies of B-vitamins can lead to poor memory during the menopause. Make sure that your diet is sufficient in B vitamins – especially vitamin B5 found in food such as whole grains, whole rice, whole meal bread, legumes, broccoli and tomatoes. Vitamin B5 is essential for optimum functioning of your nervous system.

If lack of co-ordination is a real problem you may also want to supplement with an additional 50 mg of vitamin B5 a day on top of your multivitamin and mineral. A multi-vitamin and mineral should never replace a healthy diet but it is a good insurance policy. Without the right nutrients, your brain can’t function right.

Having a breakfast of coffee and a sugary cereal or its equivalent is a prescription for memory loss and poor concentration. (Caffeine and sugar give you a boost for a few minutes, then both start leaching vital nutrients from your body that you need to think clearly and you either have to have another “fix” or you go into a fuzzy thinking period.)

Iron:
Make sure your diet is sufficient in iron as low iron levels can be associated with memory problems and poor coordination.

Alcohol and drugs:
Alcohol, wide swings in blood sugar (due to chocolate, sweets, cake and other sugary foods) and some drugs can cause memory loss. Some people are intolerant to wheat products (bread, pasta, cereals, cakes, biscuits and other processed foods) and that can lead to memory loss and fuzzy thinking, not to mention headaches and bloating. Eating an all carbohydrate meal, pasta with tomato sauce, for example, can dampen your memory. Add a protein such as tuna or beans to your pasta.

Cut down on sugar:
Refined sugars “turn off” the brain and that’s not a good idea when you want a clear mind and a good memory. Check labels of canned and frozen foods for added sugar and avoid those that list any type of sugar from fructose to cane or brown sugar.

Omega-3 fatty acids:
A diet rich in the omega-3 fatty acid docosahexaenioc acid (DHA) has been found to significantly reduce the risk of dementia and Alzheimer’s disease. In fact, a study published in the November 2006 issue of Archives of Neurology found that people with the highest levels of DHA in their blood were 47 per cent less likely to develop age-related cognitive diseases, compared to those people with lower levels of DHA.

The best food sources of DHA are omega-3 enriched eggs and seafood and fish, especially cold-water fish, such as mackerel, salmon and herring. A great way to enrich your diet with DHA is by eating a four- or five-ounce serving of fish two to three times a week. To give yourself a quick boost while you are sorting out your diet, you could add a good DHA/EPA supplement such as the BioCare EPA which I use in the clinic.

Fruit and vegetable juices:
Fruit and vegetable juices have also been found to protect against the onset of Alzheimer’s disease. Findings published in the September 2006 issue of the American Journal of Medicine found that a daily glass of juice is enough to make a difference. Study participants who drank fruit or vegetable juice a few times a week were 76 per cent less likely to develop the disease compared with individuals who drank less than one glass a week.

Drink up:
Water is vital for a healthy brain and that’s why you get headaches and can’t concentrate properly if you are dehydrated. The solution: make sure you drink around eight glasses of water a day (1 and a half litres or two and three quarter pints) to stay hydrated; more if you are exercising. One way to ensure you are drinking enough is to fill a bottle with your targeted amount and drink it throughout the day. If the container is empty by bedtime, you’ll know you have achieved your goal.

Don’t wait until you are thirsty to drink either as thirst is the first sign of dehydration. Herbal teas also count towards your target but ordinary black tea and coffee do not.

Fibre:
Putting the right food in helps, but it’s important to get it out too. Don’t you just feel better and think clearer once your system has had a good clear out? That’s why fibre should be nominated as the unsung brain food hero. Constipation causes toxins to be re-circulated into the bloodstream and triggers headaches, fatigue and low libido.

If you are eating at least five servings of fruit and vegetables a day you are well on your way towards your fibre intake. You can get the rest from complex carbohydrates such as wholegrain cereals, nuts and seeds. Do not add bran to food as this is a refined food and actually irritates the gut. It is better to eat bran in the form that nature intended – in other words, as part of the whole grain itself (wheat or oats, for example).

Meal timing:
It seems it’s not only the foods we eat that play a critical role in maintaining regular brain function, but also when we eat them. Skipping meals and eating at irregular times can affect short-term brain function. Going for long periods between meals deprives the brain of the nutrients and energy it needs to function properly. As a result, brain functions such as memory, concentration and mood can be affected. To optimize your brainpower, eat meals at regular times and have a healthy snack, such as a handful of nuts or piece of fruit, between meals to provide a steady supply of energy to the brain.

Importance of breakfast:
There is increasing evidence that breakfast may be the most important meal of the day for our brains. Studies have shown that when students are given a healthy breakfast, it has a positive effect on cognitive function related to memory, test grades, creative ideas and school attendance. Breakfast kick-starts our metabolism and brain function at the start of the day. Eat a breakfast to fuel brainpower by choosing foods that are high in fibre and are nutrient dense, such as whole grains and fruits.

In a nutshell
Memory loss is not an inevitable consequence of the menopause or ageing and, whatever age you are healthy eating combined with regular exercise and a good night’s sleep will not only help you manage your weight and protect against heart disease, cancer, and osteoporosis, it will also protect and improve your brain health.

(Food for thought concludes next month with my top 12 brain foods, herbs and supplements.)

A simple walk can become a fat burning, strength building and bone boosting work out. Walking is great exercise that will help build your bone mass and prevent osteoporosis as well as tone your bum, hips and thighs and help you burn fat. And if you need another incentive studies at the National Institute of Ageing have shown that regular walking can seriously slow the ageing process. Just lengthen your stride, quicken your pace and do it a lot.

Don’t worry about getting all the sporty gear. All you need is some comfortable but supportive shoes or trainers. They should feel roomy around the toes, have good heel cushioning and be comfortable and light. If you aren’t sure ask for advice in your local sports shop.

To get going it is recommended that you first warm up by walking briskly for a minute or two, then stretch the following muscles (beginners should repeat each stretch three times).

• Quadriceps (front of thighs): While standing next to a tree or a wall for balance, reach back and pull the non-weight-bearing foot up toward your buttocks until you feel a pulling sensation in the quadriceps muscle. Hold and count to ten; then repeat the stretch with the other leg.
• Hamstrings (back of thighs): Stand with one foot on a step, toes pointed up. With legs straight and knees locked, place your hands on your hips and bend forward toward your raised leg until you feel a pull in your hamstring. Count to ten, then slowly return to upright position and reverse legs.
• Calves: Stand three to four feet from a wall or tree, legs apart. With a straight back, lean forward and place hands on the wall. Slowly bring your hips forward, keeping your legs straight and heels flat on the ground. Hold for ten seconds, then ease back gently.

Establish your routine by walking a minimum of 15 minutes three or four days a week. Then gradually increase your time and distance until you can comfortably walk at least 30 minutes.

To walk correctly, bend your arms to form a 90-degree angle at the elbow. Pump them vigorously and close to your body in rhythm with your stride. With each step, fully extend your leg and point your toes up at a comfortable angle, then roll the foot to the ground. Remember to maintain good posture by keeping your head up, shoulders level and loose, and chest elevated. Set a brisk pace and work up a sweat. Up your speed when you no longer feel challenged; but reduce it when you feel tired.

Your 4-week workout plan:

Week one:
Aim for three to five walking workouts for fifteen minutes (5 minutes warm up where you walk slowly, five minutes when you walk briskly and five minutes when you walk slowly again to cool down)

Week two:
Aim for four to five walking workouts for twenty minutes (5 minutes when you walk slowly, ten minutes when you walk briskly and five minutes when you cool down)

Week three:
Aim for four to five walking workouts for twenty five minutes (5 minutes when you walk slowly, fifteen minutes when you walk briskly and five minutes when you cool down)

Week four:
Aim for five walking workouts for thirty minutes (5 minutes when you walk slowly, twenty minutes when you walk briskly and five minutes when you cool down)