When you turn to 40, it will become more difficult to lose weight. Before the age of 20, the metabolic system of a teenager works fast and there is no need to work hard for weight loss. Unlike adult age, age after 40 brings more maturity and wisdom, however, weight gain is also the other side of the same coin. Weight gain after 40 can be observed in women commonly due to hormonal changes. This article is being written especially for the person with 40 plus age. You will discover reasons for weight gain after 40 years of age, moreover, how to manage or lose weight after 40 years will be discussed in great detail. Let’s start
Reasons for weight gain after 40 years
In the past, being old did not necessarily mean having shapes. Today, those of us who are over 40 face a double challenge: we live longer, and we are not as active as we used to be.
When it comes to burning calories, it’s a pretty simple equation. What is consumed must be burned, or all will remain on our hips. Gaining weight is very easy – eating just 100 extra calories per day (100 more than what your body burns) will lead you to a weight gain of 4 to 5 kilos in a single year, say the experts. What are 100 calories? Not much: A can of Coca-Cola contains 155 calories, a chocolate bar more than 200. Following are the reasons for weight gain in 40 years;
1- Lack of Sleep
There are two problems with sleep and weight gain :
- The first is intuitive. If you get up late, you are more likely to snack late at night, which will increase your calorie intake.
- The second involves what happens biochemically when you lack sleep. Changes in hormonal levels intensify hunger and appetite, and can also make you feel insufficiently satiated after each meal.
Disturbance in sleep is the most common phenomenon after 40 years of age. That is why weight gain is the most common after 40.
When the demands of daily life become too intense, our bodies enter survival mode. Cortisol sometimes called the stress hormone, is then secreted, which causes an increase in appetite. And then obviously, we could look for calorie-rich comforting foods in times of stress as well. This combination is a breeding ground for unexplained weight gain.
3- Genetic History
According to Inserm, congenital predispositions play a role in weight gain or not weight gain. Obesity is thought to be related in part to family history, not only at the genetic level but also in the pattern of eating at the family table.
4- Hormonal and Endocrine Disorders
Hypothyroidism(Explain below) influences our weight. If the thyroid does not produce enough hormones, metabolism slows down and weight gain may occur. As well as excessive cortisone or Cushing’s syndrome, are known to affect weight.
Unexplained weight gain is another very common symptom of hypothyroidism. Hypothyroidism is a disease characterized by a decrease in the production of thyroid hormones.
People with hypothyroidism are less active due to fatigue and their metabolism decreases.
Too little thyroid hormone production leads to metabolic changes; less energy spent at rest. The body, therefore, tends to store more calories as fat.
Research shows that people diagnosed with hypothyroidism take an average of 7-14 kg during the year of their diagnosis.
Women should be especially vigilant for unexplained weight gain. Women are eight times more likely to develop thyroid disorders than men.
Disruption of thyroid function can lead to significant health problems.
For example :
- Swelling in the neck (goiter)
- Depressed mood
- Eating disorders
- Irregular Transit
- Irregular body temperature
- Weight gain
A diet low in iodine and high in selenium also increases the risk of thyroid disorders. The thyroid gland needs as much selenium as iodine to produce enough thyroid hormones.
In addition, stress has an effect on hormone production and aggravates inflammation.
Don’t always blame menopause and estrogen loss for your weight gain in your 40s. They can all occur at the same time, in your 40s or 50s, but fluctuating hormone levels are probably not the cause.
Aging slows down metabolism, so you burn fewer calories, and all the lifestyle changes often made after menopause (for example doing less exercise) also play a role. But where you gain weight may be related to menopause, with fat accumulating around your waist, not around your hips and thighs.
How to Manage Weight after 40 years
Whatever your age, maintaining a healthy weight is far from easy. But from the age of 40, many factors can make it a little more difficult.
Indeed, at the dawn of the 40s, hormones began to make their own. The metabolism is slowing down and changes start to occur. Maybe this is a good time to take stock.
Want to take control of your health and body image? Finding the right balance means first and foremost adopting healthy lifestyles.
So here are ten tips to help you control your weight.
Control your Portions
Since calorie requirements are not the same at age 20 as at age 40, and to complicate the task, metabolism slows down and then burns less energy, the first thing you need to do is reduce your portion size, especially if you are not doing any physical activity.
Adopt a diet based on real food to lose weight
If you want to stay sexy forever, you must eat “real food” that comes directly from nature! A simple technique is to shop on the outskirts of your grocery store – that’s where you’ll find meat, fish, dairy products and vegetables. Choose high-quality proteins that are also healthy, such as grass-fed beef, lamb, chicken, and pork from organic farming, and eat them in moderation. I also recommend eating organic fruits and vegetables, which are free of pesticides, chemicals, and other toxins.
Remember to include omega-3 fatty acids in your diets, such as perilla oil, linseed oil, fish oil, as well as all those found in cold-water fish, such as wild salmon and sardines. Beware of food additives such as glutamates are harmful (Monosodium Glutamate), sugars, processed foods, bad oils, margarine, fats, and refined foods.
Remember: If the food is packed in a bag, box or package, it is more likely to be processed and contain chemicals and preservatives. Once you start weaning off these kinds of foods, your urge to eat them will disappear and you will get success to lose weight after 40.
Detoxify your Liver
If you have gained weight, especially in the abdomen, this may be a precursor to liver failure. The liver is an indispensable organ for detoxification. If it is overloaded with toxins from what you eat, drink or take medications, you will have more toxins circulating in your body, which will damage your organs and glands.
Detoxifying your liver will allow it to work more effectively – this will help you refine your waist. Start the detoxification process by reducing your intake of sugar, artificial sweeteners and trans fatty acids, re-evaluate your need for medication including non-essential analgesics, discuss healthier alternatives with your doctor, also limit your alcohol intake to two glasses (preferably red wine) just once or twice a week, and do regular bowel movements to irrigate the colon and maintain good bowel movement.
Limit your Salt Intake
Sodium is important for our body, in particular, because it allows the proper distribution of water in our body and the regulation of blood pressure while helping the muscles and heart to function properly, among other things.
However, if consumed too much, it can have the opposite effect by increasing blood pressure, increasing the risk of cardiovascular problems or promoting water retention.
How to lose weight after 40?
Manage your weight after 40 is relatively easy to lose weight. Losing weight at 20 or 30 is easy: Just Eat a little less and move a little more. Allow me to share my story of weight gain after 40. Back then, I ate what I wanted whenever I wanted, and I made 38 – even if I swallowed chocolate lightning bolts every day. But five years ago, once I reached 40, everything changed.
I was at the restaurant a year after I had my last child and the waitress said, “Oh, you’re about to give birth!”
However, I wasn’t even pregnant! I went to the bathroom and I looked at myself. She was right. It wasn’t just the fat. I looked like a woman about to give birth. Hence, I was almost twice as heavy as I am now – and two and a half times heavier than when I was 25.
I thought that losing the excess weight would be easy; that if I drank less or reduced carbohydrates, the pounds would disappear. But it took me a while to realize that my magic power to lose pounds had left me.
Like many women my age, I worked hard to care for my children and the elderly in my family. It was impossible to focus on dieting. In desperation, I tried fashionable diets. Eating only a few vegetables a week, or just orange and yellow foods. Nothing worked. Besides the diet precautions which have been mentioned above in managing your weight portion, you must follow the following exercises for weight loss.
Engage in Physical Activity
Our muscle mass has been melting steadily since we were 20 years old, to the benefit of the fat mass that settles slowly. Of course, there is nothing to worry about, since in general, it is between 25% and 30% for women, and between 15% and 20% for men.
It is essential for the proper functioning of vital organs, or to provide energy. The problem is that, as needs decrease, it is then necessary to move in order not to store too much. And it’s not insignificant, because muscle loss also means fewer calories burned.
According to the Journal of Science and Medicine in sports and exercise, walking helps reduce the risk of chronic disease. It is considered by many doctors and specialists to be a “miracle drug.” What makes it the best form of exercise for health is that it is ideal for the heart and joints, and it also has an impact on the whole body. More intense sport also causes rapid and significant changes in the body, but it can damage bones and cause trauma.
Moreover, High blood pressure is very common in people with the age of 40. A study by the Korean Institute of Sports Sciences in Seoul found that 40 minutes of walking per day reduced blood pressure in people with hypertension. Those who decided to do this activity saw their blood pressure drop by 5 points, while those who decided to do four walking sessions separated by about 10 minutes saw their blood pressure drop by 3 points. The physicians who conducted the study indicated that it is important for everyone to make the decisions that are most appropriate to their situation in order to achieve the best results.
Therefore, if you want to lose weight after 40 years make a habit of a daily walk for 30 to 40 minutes.
Even if all you do is go for a walk, cycling is your best friend. Pedaling is good for health, silhouette and head. But did you know that it only takes a few dozen minutes to feel the benefits? We detail here its benefits after only half an hour of pedaling!
- You’re increasing your basic metabolism.
- You launch the beta-oxidation, fat consumption, basic energetic substrate necessary for muscle work.
- You improve your breath.
The raised Earth serves to strengthen the hamstrings and buttocks.
To work the hamstrings: 1 minute
How to do Deadlift
A: Stand up with the dumbbells in front of you, thighs high, hands in. Bend your knees slightly and keep your back straight.
B: Lean back and slowly slide the weights along your legs until you reach your tibias. (Remember to keep your back flat during the exercise. Hold the position for breath and press your buttocks to return to the starting position. Repeat for one minute.
C: Easy Version: reduce the range of motion. Slide the weights up to your knees, instead of the shins.
A balanced diet and proper workout can help to lose weight after 40 years of your age. If you want to manage your weight at a particular level then just follow the precautions in your diet. In addition, you can give us more suggestions in the comment section. Stay blessed and thank you.