Everyone finds it difficult to lose weight. Everybody's weight loss journey is special, but whether you've always decided to follow a consistent fitness routine or are looking to make some new changes, the path to reaching your goals can change—especially as you age. Don't be frightened if you notice that losing weight after 40 is becoming increasingly more difficult.
There are several things to think about: Your hormones, metabolism, and muscle mass are all changing. The same weight reduction strategies used to work may no longer be the best options. Alternatively, this could require a few extra weeks to see outcomes.
Weight Gain vs. Weight Loss After 40
At this rate, gradual weight gain equates to gaining 10-20 pounds per decade. This could mean carrying an extra 20, 30, or even 40 pounds from the early twenties to the early fifties.
Women who struggle to lose weight in their forties and fifties frequently blame their hormones or slowing metabolisms.
Weight gain is very common during menopause. According to statistics, many women gain five to fifteen pounds on average during and shortly after menopause.
However, a significant difference is seen among menopausal and postmenopausal women, ranging from three to thirty pounds depending on lifestyle.
Why Do You Gain Weight After 40?
People gain weight in their forties because they consume more calories than they burn — not because their "metabolism is slowing down."
After controlling for other factors such as body size, the study discovered no significant differences in metabolic rates between men and women. (It takes more calories to maintain a larger body mass, which is more common in men than in women).
These 9 special tips for losing weight in one's 40s are to lose weight in one's 40s are achievable and can help your body get back on track.
1. Examine your thyroid
Hypothyroidism, a condition in which the body does not produce enough thyroid hormone, can cause weight gain, but this alone does not indicate that you have an underactive thyroid. This condition is more common in middle-aged women, so it's critical to rule it out and get the treatment you need if you're struggling with weight loss.
2. Increase your intake of hormone-balancing foods
Paying attention to your diet can aid in the management of these hormonal changes. Consuming phytoestrogens (dietary estrogen)-rich foods such as flax seeds, sesame seeds, dried fruits, and plants may help to offset this hormonal change.
3. Fried foods should be avoided
Fried foods are high in fat and contribute to weight gain—as it's simple as that. However, in your 40s, you are dealing with natural physiological changes, so indulging in fried foods has greater consequences.
4. Make an effort to reduce stress
Stress, which many women experience as their work and family responsibilities increase, can cause an increase in hormones such as cortisol, which causes your body to store fat rather than burn it.
5. Create good sleeping habits
When you're tired, your appetite-regulating hormones short-circuit, causing your appetite to go into overdrive while the hormones that tell you when you're full don't kick in right away. Sleep deprivation also alters the way you think about food, leading to stronger cravings for sweets and other less healthy foods, according to research.
6. Reduce Your Portion Sizes
Meal portions in India are becoming increasingly large, and if we are not careful, our families will massively overeat. This is especially dangerous for women over the age of 40 because your metabolism slows and your body uses fewer calories to get through daily activities.
7. Increase Your Fiber Consumption
Consuming enough fiber is an excellent way to maintain a healthy weight in your 40s. To reap the benefits, you should consume at least 25 grams of fiber per day. Fiber aids digestion, disease prevention, and weight control, and foods high in fiber keep you fuller for longer. Consume lentils, black beans, peas, spinach, fenugreek leaves, pears, and oatmeal to increase your fiber intake.
8. Keep hydrated
You've probably heard it before, but make an effort to drink more water. Water is very energizing as it flows through your body and toxins from the body. Hot water with lemon is extremely beneficial to the body.
9. Eat slowly and deliberately
Eating slowly, removing distractions at meals, and even putting your fork down between bites all help you tune into your body's satiety signals and stop eating when satisfied.
Many different factors contribute to weight loss, and some go far beyond diet and exercise. Making a few simple changes to your lifestyle can help women lose weight and keep it off for good. Even incorporating one or two of these methodologies into your daily routine can help maximize results and promote healthy, long-term weight loss. Also, give importance to your gut flora, which can help you stay healthy.
Jayti Shah is a Clinical Nutritionist with a master's degree in Clinical Nutrition and Dietetics. She is a member of the Indian Dietetic Association (IDA). Over the last 9 years, she has helped 400 clients in their clinical and weight loss journeys. She works with SocialBoat as a nutrition consultant. We hope this article helps you to understand how to lose weight after the 40s by following easy tips.
At SocialBoat, we offer you custom diet plans and guided workouts to help you achieve your goals in a 360-degree approach. Our gamified experience ensures that you don’t find workouts boring and we reward you for being consistent with your efforts.