Losing Weight After 40: The Challenges You Face
Losing weight after 40 might be difficult for people who are already there or are getting close to it. After the age of 30, our metabolism decreases by around 5% every ten years. This implies that if your resting metabolic rate—the quantity of energy your body requires to just sit on the couch and survive—was 1500 calories at age 40, it may be 1425 by age 50. This may easily mount up! But despite all the emphasis on metabolism, we must step back and consider the factors that truly affect our metabolism.
Key Factors Affecting Weight Loss After 40
Genetics
Your genetic makeup greatly influences your metabolic rate. Unfortunately, there is nothing we can do about it, so let’s move on.
Thyroid
The thyroid is a key player in body development, growth, and metabolism. Although it happens gradually, women are much more likely than males to have thyroid glands that are not working properly. This explains why more women with thyroid issues come forward around the age of 40. Some foods can benefit your thyroid, but if you are worried, the first thing you should do is consult your doctor.
Muscle Mass
It is well known that people’s body composition varies with age, with muscle mass declining and fat mass rising. This is known as sarcopenia, and it usually starts about age 40, mostly as a result of hormones. Between the ages of 40 and 80, you are predicted to lose 40% of your lean muscle mass. Because muscle burns more calories than fat, having less muscle means burning less energy. This affects your metabolism.
What Should a Gal Do When Losing Weight After 40?
The 40-Something Study is a two-year randomized control trial that is currently looking at various interventions to promote a healthy weight in women over 40. First of all, know that you are not alone in this, and there are proactive things you can do to help yourself.
Lifting Weights
Good news for you! Since you are a Moms Into Fitness reader, we can likely check this off your list. As noted above, retaining your muscle mass plays a large role in keeping your metabolism humming. While you may have to work a little more as you age, remember to work smarter, not harder. Choosing intentional workouts is going to yield the best results as you age.
Add Good Fats
A study was done regarding the relationship between the type of fat eaten and waistline measurements. It revealed that those who consumed more saturated fats saw a measurable increase in belly fat and insulin resistance. This was especially true if the individual had reduced amounts of estrogen (hello, menopause!). On the flipside, those who consumed more omega-3 fatty acids (think: flaxseed, avocados, avocado oil, nuts, and salmon) did not see the increase in their waistline measurement and even saw an increase in their muscle mass. Aim for two servings of fish each week and a serving of omega-3s each day from other sources.
Power With Plants
We’ve talked before about a variety of ways to add more plants to your diet. Adding more colorful, whole produce protects against oxidative stress and free radical formation. Both of these are more concerning as we age. By eating enough plants, especially green leafy ones, you are also getting enough magnesium, which plays a big role in the health of your bones, brain, heart, and nervous system. The National Institutes of Health recommends 320 mg per day, which can be found in the aforementioned veggies, seeds, beans, and legumes.
Consider Fasting
We’ve talked a lot about intermittent fasting here, and here we are again. There is solid evidence that intermittent fasting can help with weight management as well as lower your risk for certain metabolic diseases. The key here is to not restrict your eating so much that you are undereating. Less than 1200 calories per day can slow your metabolism even further and promote muscle loss—both things we are trying to avoid.
What Else Could Be Affecting Your Weight Loss After 40?
If you do these things and nothing seems to be working, take a look at other things that could have changed. Are you getting enough sleep? Are you stressed? Taking a look at your entire lifestyle, not just food, can help you address how your body and lifestyle are changing as you get older.