Losing weight after 40: Challenges and tips to overcome them
Losing weight after 40 can be a daunting task, however, it is not an impossible feat. With age, factors like a slower metabolism and hormonal changes contribute to weight gain. However, adopting healthy lifestyle habits and addressing potential medical issues can help individuals shed those extra pounds. Let's explore the challenges of losing weight after 40 and some effective tips to conquer them.
Why is it tough to lose weight after 40?
People in their 40s and above tend to have around one-third more fat in their bodies than younger people because fat tends to build up around our centers of mass. In women, reduced estrogen increases the chance of weight gain and makes losing weight more challenging, especially for those nearing menopause. Healthy lifestyle habits can be more difficult to maintain when menopause symptoms like hot flashes and night sweats interfere with sleep and mood.
Alter your carbohydrate consumption
To maintain or lose weight after 40, one of the easiest steps is to alter your daily carbohydrate intake. We are not suggesting you reduce or eliminate carbs from your diet. According to a study that was included in the Cochrane Database of Systematic Reviews, there are no differences in weight loss between individuals who follow a balanced carbohydrate diet and those who restrict their intake. Instead, focus on consuming quality carbohydrates from whole grains, fresh fruits, and legumes.
Build muscles but start slowly
As individuals age, they naturally experience muscle loss, particularly women undergoing menopause. Since muscle burns calories slower than fat, it can hinder your metabolism and make it more difficult to lose those stubborn pounds. You can maintain those muscles by engaging in strength-training activities, such as lifting weights or performing body-weight exercises like squats and push-ups, at least twice a week. However, it is important to take your training slow and work under the guidance of a certified fitness trainer.
Improve your sleep routine
People who experienced irregular sleep, low sleep satisfaction, and late sleep timing lost less weight over 12 months than those who did not, according to a 2021 study published in the International Journal of Obesity. With that, it is important to ensure that you sleep adequately when you enter your 40s. You can do so by maintaining a regular bedtime, making sure your bedroom is cozy and tranquil, and eliminating electronics from your bedroom.
Reduce your stress
Stress can hinder your body's ability to break down fat and increase your likelihood of binging on unhealthy foods. Weight gain, which can result from stress eating, is one of the side effects of elevated stress hormones. According to a 2019 study, stress eaters were more likely than non-stress eaters to indulge in comfort food. Therefore, lowering stress could offset those actions. Try practicing yoga, deep breathing, meditation, taking a stroll, or curling up with a good book.
