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How to lose weight after 40? If you have experienced difficulties losing weight before 40, then you are probably thinking that losing weight at the age of 40 and over is impossible. But I am here to tell you that it is not.
You’ve heard the saying, nothing is impossible. And I don’t know how true that is but losing weight over 40 is very possible. I never said that it wasn’t easy but it sure is possible.
Have you noticed now that it is easier to gain weight than the previous years? That’s because of the changes in your activity level, eating habits, and hormones, and how your body stores fat all can play roles. I don’t know how else to break it to you, but age matters. Age is a factor that you simply can not change but you can change other factors that can make a significant difference.
Hormones
So, as I was saying, aging plays a role in weight gain because of hormonal changes. As women age, we face perimenopause and menopause. When that happens levels of estrogen, progesterone, and testosterone fluctuates causing changes like decreased bone density, lean muscle mass, lower sex drive, and mood changes.
What can Help Hormonal Changes?
Join support groups for advice to see what worked for them.
Ask your doctor for suggested medications if necessary.
Try supplements targeted to help those specific issues.
This may sound unrealistic, but you can try to bear with it and do nothing. Let nature take its course.
Regardless, of what you choose, find someone who you can talk to for support.
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Metabolism
A study conducted in 2012 shows that hormonal changes caused by perimenopause and menopause contribute to changes in body composition, fat accumulation, and fat distribution. And because hormones control those things, they also control your metabolic rate.
How Can I Help My Metabolism?
Eat 25 – 35 grams of fiber per day
Drink plenty of water
Stay active
Do combinations of strength training and cardiovascular exercise
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Change How You Exercise
Did you know that you begin to lose muscle mass after the age of 40. Muscle mass decreases approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60 [4,5]. This involuntary loss of muscle mass, strength, and function is a fundamental cause of and contributor to disability in older people. So, don’t just focus on 1 exercise. Mix it up.
What exercises should I do?
The three main components you must focus on to stay fit are: Flexibility, aerobic exercise, and strength training.
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Flexibility
Flexibility – These exercises involve stretching.
Better flexibility may:
- Improve your performance in physical activities
- Decrease your risk of injuries
- Help your joints move through their full range of motion
- Increase muscle blood flow
- Enable your muscles to work most effectively
- Improve your ability to do daily activities
One important rule to remember is to always stretch before exercising. And never push yourself to the point of pain.
Aerobic Exercise
Aerobic exercise keeps your muscles strong, and this can help you maintain mobility as you get older. It keeps your mind sharp by improving cognitive function, thinking skills, memory, reasoning and judgement. Also, it can lower the risk of falls and injuries from falls in older adults all while improving your quality of life.
Try things like
- Swimming.
- Running
- Jogging
- Dancing
- Cycling
- Using an elliptical trainer
- Walking
- Rowing
Strength Training
Strength Training can increase bone density and reduce the risk of osteoporosis. It can help you manage or lose weight, while increasing your metabolism to help you burn more calories. This exercise can enhance your quality of life and improve your ability to do daily activities. It protects your joints from injury by strengthening and building muscle can contribute to better balance and may reduce your risk of falls. These things can help you maintain independence as you age.
Try things like
- Body weight Try pushups, pullups, planks, lunges and squats.
- Resistance tubing. Resistance tubing is inexpensive, lightweight tubing that provides resistance when stretched.
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- Free weights. Barbells and dumbbells are classic strength training tools. If you don’t have weights at home, you can use soup cans. Other options can include using medicine balls or kettle bells.
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- Weight machines. Most fitness centers offer various resistance machines. You can invest in weight machines for home as well.
- Cable suspension training. Cable suspension training is another option to try. In cable suspension training, you suspend part of your body — such as your legs — while doing body weight training such as pushups or planks.
Insulin
Insulin and weight gain often go hand in hand. It is a hormone that regulates how the body absorbs sugar, also known as glucose.
When you take insulin, sugar can go into your cells. This makes the sugar levels in your blood go down which is the purpose of treatment
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However, if you take in more calories than you need to keep a healthy weight, your cells will get excess sugar. When this happens, the sugar becomes fat. This also happens in people who don’t have diabetes.
What to do?
Don’t skip meals because it can cause low blood sugar levels
Count calories by planning your meals. Shrink the sizes of your portions, don’t take second helpings and drink water instead of high-calorie drinks. Talk to your health care provider, nurse or a dietitian about how to plan meals and where to find resources.
If you take insulin, only take it as directed
Keep a Food Diary
Write down what you eat so that you can hold yourself accountable. This can keep you from unhealthy snacking all day when you are not hungry.
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Reduce Stress
I know that it is easier said than done. But seriously stress affects your weight. When you’re stressed, your body produces a hormone known as cortisol. Cortisol can cause blood sugar levels to drop, which makes you want to eat more, especially sugar.
What to do?
Find an activity that relaxes you. Like yoga, painting, walking, meditation, and etc.
Get More Sleep
Good quality sleep is essential for your body. It takes seven to eight hours of sleep each night for your body to repair itself. Sleep helps control your appetite, so lack of sleep can translate into weight problems.
What to do?
- Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends
- Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature
- Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom. Avoid electronics 1 hour before bed. Electronics emit a blue light that can disrupt your body’s natural circadian rhythm and suppress melatonin. Melatonin is the hormone that makes you sleepy at night.
- Avoid large meals, caffeine, and alcohol before bedtime
- Get some exercise. Being physically active during the day can help you fall asleep more easily at night.
