Losing weight after 40 can be a challenge, but understanding key factors like hormonal changes and metabolism is essential. Discover the best exercises, dietary adjustments, and how sleep and supplements can help. Don’t be discouraged; our article offers practical, tailored advice to help you reach your goals.
WHY IS IT HARDER TO LOSE WEIGHT AFTER 40?
After the age of 40, many physiological and hormonal changes can make weight loss more difficult than at a younger age. Several factors explain this phenomenon.
1. SLOWER METABOLISM.
Metabolism, which is the body’s ability to burn calories for energy, naturally slows down with age. This means that the body burns fewer calories at rest than it did in its 20s or 30s. At age 40, maintaining or losing weight therefore requires a greater effort in terms of physical activity and management of caloric intake.
2. REDUCTION IN MUSCLE MASS.
As we age, we also see a gradual decrease in muscle mass, called sarcopenia. Muscles are very energy-intensive tissues, meaning they burn more calories, even at rest. With less muscle mass, the body naturally expends less energy, making it harder to lose weight.
3. HORMONAL CHANGES.
In women, perimenopause and menopause bring significant hormonal fluctuations, particularly a drop in estrogen levels, which can lead to increased fat storage, particularly around the abdomen. In men, a gradual decline in testosterone levels can also contribute to weight gain and loss of muscle mass.
4. LIFESTYLE HABITS AND STRESS.
As we age, work, family, and personal responsibilities can increase, leading to higher stress levels. Chronic stress can lead to an overproduction of cortisol, a hormone that promotes fat storage, particularly in the abdominal area. Additionally, poor eating habits from a hectic lifestyle can become ingrained over time, making weight management even more difficult.
5. LESS PHYSICAL ACTIVITY.
At age 40 and over, work and family commitments can limit the time available for regular physical activity. A sedentary lifestyle, combined with a slower metabolism, can lead to faster weight gain and make weight loss more difficult.
HOW TO OVERCOME THESE CHALLENGES?
To counteract these effects, it is essential to readjust your habits. Increasing physical activity, especially muscle-strengthening exercises, can help maintain muscle mass and speed up metabolism. In terms of diet, it can be beneficial to favor foods rich in protein and fiber, while reducing sugar and saturated fat intake. Finally, managing stress and ensuring quality sleep are also key factors in promoting weight loss after 40.
HOW DO HORMONAL CHANGES AFFECT WEIGHT LOSS AFTER 40?
Hormonal changes play a key role in the difficulty of losing weight after 40, for both men and women. These hormonal changes influence fat management, metabolism, and body weight distribution, making weight loss more complex.
1.HORMONALCHANGESIN WOMEN.
In women, perimenopause, which typically begins in the 40s, causes estrogen levels to gradually decline. This decline continues with menopause, often around the 50s. Estrogen plays an important role in regulating fat distribution in the body. As levels drop, the body’s tendency to store fat, particularly in the abdomen, increases.
This accumulation of visceral fat, which surrounds internal organs, is not only unsightly, but it is also associated with increased risks of metabolic diseases such as type 2 diabetes and heart disease. This change in fat distribution can make weight loss difficult, even for women who maintain a balanced diet and regular exercise.
2. HORMONAL CHANGES IN MEN.
In men, starting in their forties, testosterone levels begin to decline gradually. Testosterone is a crucial hormone for maintaining muscle mass and managing weight. With this decline, there is often a loss of muscle mass, which reduces the body’s ability to burn calories efficiently. This can lead to an increase in fat mass, especially around the abdomen.