Let’s face it: once you’re past a certain age, you just don’t maintain your weight like you used to. Remember the good old days when you could eat a few slices of pizza and and handful of wings and not worry about the scale the next day?

Those days are gone. Not that you should be eating pizza and wings regularly, anyway!

We’ve mentioned before that diet (the types of food you eat, not what diet fad you’re following) is key in a weight loss, but sometimes you may feel like you’re eating clean, working out, and still not losing weight.

Why does this happen? It could be you aren’t strength training.weight-lifting

Now, there’s a lot to be said for a cardio workout. It’s good for us. It keeps our bodies in working order, but it doesn’t do everything. In fact, in 2014, Harvard School of Public Health explained older adults (and by older we really mean anyone out of their 20s) need strength training to maintain lean muscle mass. With cardio alone, lean muscle mass diminishes with age–and is replaced with fat.

So, step one: Add moderate- to high-intensity muscle-strengthening at least 2 days per week, as per the American Heart Association activity standards.

Step two? You’re going to have to adjust your calorie intake.

Even if you’re eating clean, your body doesn’t handle calories in your 30’s the way it did in your 20’s.

The American Council on Exercise (ACE) notes metabolism decreases every decade once a person enters his or her 20s by approximately 150 calories. By your 40s, you’re burning 450 fewer calories a day.

There may be other reasons why you can’t lose weight while working out. Check out a more detailed explanation HERE.