You used to be able to eat your favourite foods (yep, even the sugar-laden ones) without padding your waistline, but now every spare kilojoule seems to stick around. If this is a familiar scenario, you’re in line with millions of other women facing the same struggle – and there’s a good reason for it. 

As you age, hormonal shifts cause your resting metabolism – the number of kilojoules your body burns just to stay alive – to drop. The main reason your kilojoule-burning furnace douses the flames: muscle loss. Once you exit your 20s, you begin to lose about 2kg of lean tissue each decade. 

Even worse, the muscle that remains becomes fatty, weak and less efficient at using energy. As a result, you burn as many as 350 fewer kilojoules per day every decade, enough to pack on up to 7kg of body fat every 10 years.

While midlife weight creep is certainly frustrating, it’s not unbeatable. Here’s the moves you need to burn more kilojoules all day long.  

How to do it  Perform 10 reps of each move, resting 1 minute before moving to the next exercise. 

Do the circuit 3 times. Aim to do the routine 3 times a week, with at least 1 rest day between workouts.

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© Prevention Australia