Many people experience changes in hormones and sudden weight gain after 40, especially women. And, it becomes a real challenge to maintain a healthy weight. This is because the metabolism naturally slows down as you age, making it harder to burn calories and fat. However, this doesn’t mean that it’s impossible – here, we’ll share some strategies on how to lose weight after 40 and keep it under control.
If you are a mom, here’s the best way to lose weight for busy moms at home.
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Why Is It So Hard To Lose Weight After 40?
While age brings a lot of benefits such as wisdom, self-awareness, and confidence, it also invites some health and wellness issues, the most common is gaining weight in the 40s. And, it becomes challenging to shed extra pounds and maintain a healthy body weight according to BMI.
Below are a few key reasons why losing weight becomes more difficult as you age.
1. Your Metabolism Slows Down
First and foremost, your metabolism starts to slow down. This means that the rate at which your body burns calories starts to decrease. In addition, you may also lose muscle mass as you age. Muscle tissue is more metabolically active than fat tissue, so this can further slow down your metabolism.
2. Changes In Hormones
Hormonal changes can play a role in weight gain. Women may experience changes in their levels of the hormone estrogen and progesterone as they enter menopause (which commonly happens after 40). This can lead to weight gain, particularly around the waist, and over 40 females are really struggling to lose weight.
Men may also experience hormonal changes as they age, such as a decrease in testosterone levels. This can lead to weight gain, muscle loss, and low sex drive.
3. Your Body Starts To Ignore Insulin
Another common reason why people gain weight in their 40s is that their body becomes less sensitive to insulin. Insulin is a hormone that helps to regulate blood sugar levels. When your body becomes less sensitive to insulin, it can lead to higher blood sugar levels and increased fat storage. This is often referred to as “insulin resistance”.
4. Inactive Lifestyle
We tend to become more sedentary as we age, and that’s natural. In our forties, we have passed our struggling period and have settled down our financial affairs. This leads to a comfortable lifestyle, which means we move less and burn fewer calories throughout the day. Plus, our muscle mass naturally declines as we age, which further contributes to a decrease in metabolic rate and gaining weight.
5. Stress
In today’s fast-paced world, it’s common to feel stressed. Unfortunately, when you are stressed, your body produces the hormone “cortisol” in both men and women. This hormone can lead to cravings for sugary and fatty foods, which can ultimately lead to weight gain.
6. Medications
Certain medications can cause weight gain as a side effect. For example, antidepressants, antipsychotics, diabetes drugs, and some hormones (such as birth control pills) can lead to weight gain (in females).
We advise talking to your doctors if you are taking medication and you are concerned about weight gain. They may be able to switch you to a different medication.
Tips On How To Lose Weight After 40
Although it may be more difficult to lose weight after 40, it’s not impossible. Here are a few tips that may help:
1. Eat A Sustainable Weight Loss Healthy Diet
A healthy diet is essential for weight loss at any age. However, it’s especially important as you get older. This is because your body needs fewer calories as you age. Furthermore, you may also need to focus on eating certain nutrient-rich foods that can help boost your metabolism and promote weight loss.
Nutrients play a huge role in sustaining health while losing weight and that’s only possible with healthy food. Try to consume more nutrition-dense fruits and vegetables.
Some foods that may help promote weight loss include:
- Protein-rich foods such as lean meats, fish, tofu, and legumes.
- High-fiber foods such as fruits, vegetables, whole grains, and beans.
- Healthy fats such as avocados, olive oil, and nuts.
- Water: Staying hydrated is important for weight loss and overall health. Be sure to drink plenty of water throughout the day.
2. Create An Eating Pattern
While losing weight at any age, along with “what you eat”, it’s also important “when you eat”. Creating an eating pattern or schedule can help to control calorie intake and promote weight loss.
Eating smaller, more frequent meals throughout the day can help to increase metabolism and control hunger.
Do not skip breakfast, include fiber and protein-rich foods in your breakfast like eggs, bacon, whole grain toast, oatmeal, and fruits. Protein helps to promote fullness and can help to reduce cravings.
Also, try to finish your dinner early, at least 2 hours before sleeping. To lose weight in your 40s, it is advised to walk for about 15 to 20 minutes before going to bed, it will increase metabolism and help you shed some pounds fast.
3. Avoid Simple Carbs And Processed Foods
Simple carbs and processed foods are high in calories and low in nutrients. They can lead to weight gain and should be avoided when trying to lose weight, especially in old age.
Instead, focus on eating complex carbs such as whole grains, fruits, vegetables, and legumes. These foods are higher in nutrients and can help boost metabolism and promote weight loss.
4. Get Plenty Of Sleep
I must say, sleep is the most crucial factor in losing weight in your 40s. Our bodies initiate all the hormones that aid in weight loss while we sleep. But, our sleeping patterns change as we age, which leads to an imbalance of hormones, resulting in gaining some kgs.
Poor sleep can also disrupt hormones that control hunger and fullness, leading to c Getting enough sleep is important for overall health and can also help with weight loss. When you don’t get enough sleep, your body produces the hormone ghrelin. This hormone can increase hunger and lead to weight gain.
Aim for 7-8 hours of sleep each night. If you have trouble sleeping, talk to your doctor. They may be able to recommend treatments or lifestyle changes that can help.
5. Cut Back On Soda And Alcohol
Soda and alcohol are high in calories and will make it hard to achieve your weight loss goal. If you are trying to lose weight, it’s best to cut back on these drinks.
Replace soda and alcohol with water, unsweetened tea, or coffee. These drinks are calorie-free and can help keep you hydrated.
6. Avoid Distractions While Eating
In today’s world, we are constantly bombarded with distractions. It’s important to avoid these and do mindful eating when aiming to lose some pounds.
When you eat, focus on your food and nothing else. This will help you to be more mindful of what you are eating and can help you to eat less.
Put away your phone, turn off the TV, and sit down at the table to eat. This will help you to focus on your food and avoid distractions.
7. Make Exercise A Habit
As we hit the 40s, we become lazy and prone to stay seated mostly, and that is the biggest hurdle in losing weight after 40. If you want to lose weight in a healthy way, you need to make exercise a habit. Workouts can help to boost metabolism and promote weight loss.
Aim for 30 minutes of exercise 5 days a week, it does not have to be an extreme workout every day. You can break this up into 10-minute increments throughout the day. If you are new to exercise, start slow with cardio exercises from walking, running, indoor cycling, and gradually increase the intensity as you become more fit.
Hiking is a great cardio exercise and a fun way to lose weight.
In addition to cardio, include strength training for muscles’ strength. As mentioned above, we lose muscle mass in the 40s, weighted workouts will help muscles to stay firm.
8. Stay Consistent
Losing weight is not a one-time event, it’s a challenging journey, especially for old-age men and women that requires time and consistency. So, make sure to stick with your plan and don’t give up. There will be days when you feel like you can’t do it, but don’t let that stop you.
Focus on your goals and keep moving forward. The more consistent you are, the more likely you are to see results.
If you feel like giving up at some point, find a weight loss partner and align your goals. Consider it as a dare, increase your workout and reduce carbs intake to jumpstart weight loss after 40.
9. Surgery
If you have tried all of the above methods and still struggling to lose weight, you may want to consider surgery. Weight loss surgery can be an effective way to lose weight, but it’s important to understand the risks and benefits before making a decision.
There are several types of weight loss surgery, each with its own risks and benefits. Talk to your doctor to see if weight loss surgery is right for you.
How To Keep The Weight Off For Good?
Losing weight is one thing, but keeping the weight off is another. If you’ve been successful in losing weight in your 40s, congratulations! But don’t get too comfortable. The hard work isn’t over yet. Now you need to focus on keeping the weight off for good.
Here are some tips to help you keep the weight off after 40 years of age:
1. Avoid regaining weight: The first few months after weight loss is the most critical for avoiding weight regain. During this time, it’s important to stay focused on your goals and continue to make healthy choices.
2. Make healthy choices a habit: Weight loss is a journey, not a destination. Once you’ve reached your goal weight, it’s important to continue making healthy choices. Eating healthy and exercising regularly will help you maintain your weight loss and improve your overall health.
3. Develop a healthy lifestyle: Keep following the healthy lifestyle and the changes you have made while losing weight. This means eating a healthy diet and exercising. Don’t return to your old habits of eating junk food and being sedentary. Once you’ve developed a healthy lifestyle, it’s important to stick with it for the long term.
4. Find a support group: It can be helpful to find a support group or online community to share your journey with. These groups can provide motivation and accountability, both of which are essential for long-term success.
5. Seek professional help: If you are struggling to lose weight or keep it off, consider seeking professional help. A registered dietitian or certified personal trainer can help you develop a healthy lifestyle plan that’s tailored to your individual needs.
Wrapping Up
Losing weight is not easy, but it’s especially difficult after the age of 40. The metabolism slows down and many people gain weight easily, especially females. There are many different ways you can go about losing weight, but it’s important to consult with your doctor first. You can also seek advice from a professional dietitian to draw you a healthy weight loss plan.
Surgery may be an option for some people, but it’s important to understand the risks and benefits before making a decision. Whatever route you decide to take, be sure to stick with it and be consistent. Weight loss takes time, commitment and patience, but it’s possible to achieve your goals – just don’t lose the motivation!
Frequently Asked Questions:
How does a 40 year old woman lose weight?
There are many different ways a 40 year old woman can lose weight. She may want to try a healthy diet plan and regular exercise routine, or she might want to consider weight loss surgery. Whatever route she decides to take, she should be sure to consult with her doctor first to get their professional opinion and advice.
How can a 40 year old woman lose weight fast?
A 40 year old woman can lose weight fast by following a calorie deficit diet along with an intense workout routine. However, do not cut back on a lot of calories, you might lack nutrients which can lead to various health issues.
Why is it hard to lose weight after 40?
It’s hard to lose weight after 40 because the metabolism slows down, the body gets resistant to insulin and we get prone to a lazy lifestyle. Obese people over 40 struggle a lot more to lose weight as compared to late teens or young people.
How can I speed up my metabolism after 40?
You can speed up your metabolism after 40 by eating a high protein diet, exercising regularly, and drinking green tea and sufficient water every day. Try to get enough sleep and avoid stress as much as possible.
