When you’re under-rested, your appetite-regulating hormones get short-circuited, so your appetite goes into overdrive, but the hormones that tell you you’re full don’t kick in promptly. Studies also suggest that when you’re sleep-deprived, it alters the way you think about food, so you have stronger cravings for sweets and other less healthful eats.
Your metabolic rate naturally continues to decline 5 percent each decade once you hit 40.3 Your resting metabolic rate (RMR) determines how many calories you just to survive. It is determined by a variety of chemical reactions inside your body. These reactions rely on your mitochondrial function and sodium-potassium pumps. Your mitochondria help to create energy, while your sodium-potassium pumps generate muscle contractions and nerve impulses.4,5,6,7,8 Both of these processes become less effective over the years and slow your metabolism.9,10 If you eat more than your RMR yet lead a sedentary life, you set yourself up for weight gain.
It’s no secret that losing weight after 40 can be difficult for some women. As you age, you begin to lose muscle mass, causing your metabolism to slow down. Add to the slow metabolism a dose of wildly fluctuating hormones and you have the perfect recipe for weight gain. Weight gain after 40 no longer translates into only a tight-fitting pair of pants. You are now at increased risks for a wide range of diseases, including depression, high blood pressure, and diabetes.
Oxidative stress occurs when the balance between free radicals in the body and our ability to fight against them is uneven, with free radicals prevailing. Free radicals can cause disease and there is an association with an increased risk of formation of free radicals as we age. That's why after a certain age, building up our defenses (through having lots of antioxidants in plants) can help reduce this imbalance and stack the cards in our defense system instead.
While quality zzz’s can become ever-elusive as you age from busy schedules, back pain, or menopausal symptoms like hot flashes or insomnia, getting enough sleep is an essential component to weight loss. A good night’s sleep actually burns calories! Plus, studies have shown a strong link between lack of sleep and over-eating the following day. This is because the hormones ghrelin and leptin are thrown out of whack when you don’t get enough sleep, leaving you feeling more hungry but less satiated at every meal, which leads to overeating.
Remember how we said that the more muscle you have on your body, the better your metabolism works? Having more muscle increases your resting metabolic rate (RMR). This helps you burn more calories at rest—which is what you want if you’re aiming for weight loss after 40. So if you’ve been avoiding those weight machines or dumbbells, now’s the time to dedicate yourself to strength training. It is never too late to start strength training! If it is new to you, take advantage of any free personal training sessions that might be offered when you join a local gym or health club. This is often to familiarize you with the equipment and the layout of the facility, but can be a useful tool to get you started on a routine. Of course, if you have the finances to hire a trainer for a few sessions that’s another way to go.
Let me see if this sounds familiar: you’re over forty and exercising regularly. You eat a balanced diet and pass on dessert at parties. And yet, you can’t get rid of those extra pounds. If this scenario describes you, you’re not imagining things. Oftentimes, losing weight does get harder as you get older, even if you’re someone who has always been able to easily manage your weight with diet and exercise. Starting at age 30, most people begin to lose about half a pound of muscle per year. What does this have to do with weight loss? The more muscle you have on your body, the better your metabolism works. So it’s not just in your head: losing weight after 40 is more difficult than when you were younger. But you don’t have to feel like weight loss after 40 is impossible. Here are six ways to lose that extra weight after 40.
Non-starchy vegetables, particularly greens, are rich in nutrients, minerals, antioxidants, and fiber, and quite low in calories. They can nourish your body while helping you lose weight. Greens and veggies are low in calories, yet thanks to all the fiber, they can keep you full and satisfied longer. They may also prevent sugar spikes and sugar cravings, lowering your risk of reaching for unhealthy snacks or sugary desserts. If you are looking for an easy way to get 14 veggies in one serving, my Organic Greens powder is a simple solution.
If you're genetically predisposed to gain weight easily, that may be another strike against you. Even if you don't actually gain weight, you may still gain inches around the waist. This weight gain can be so frustrating, it's easy to become obsessed with losing it, starving yourself or exercising too much or maybe even looking into the latest plastic surgery procedure.