In your forties, your body may have an increasingly difficult time digesting carbohydrates, which may lead to weight gain. Living a stressful life can lead to an increase in the stress-hormone called cortisol, which can make you more prone to gaining belly fat. Estrogen loss may also lead to fat redistribution in your body and cause belly fat gain.11
While it seems like ankle weights should help our leg muscles tone faster than without the weights, our legs aren’t designed to carry around heavy feet. There is more risk for injury of tendons and ligaments than toning leg muscles. If you want to focus on leg toning, your best option is some body weight workouts or exercises such as lunges with weights.
Many women have trouble sleeping during menopause due to hot flashes, night sweats, stress and the other fun stuff that goes along with low estrogen levels. Migraines anyone?? The bummer is poor sleep is linked to hunger and weight gain because of two more hormones: ghrelin (the “feed me” hormone) and leptin (the “I’m full” hormone). Here’s a short blog I wrote on that topic. If you’re sleep deprived, these hormones get out of whack.
Difficulty sleeping can be a symptom of menopause, so it's not uncommon for women in their 40s to struggle with getting enough sleep. Unfortunately, this can also cause weight gain. "When you get less than seven hours of restful sleep, metabolic changes occur that can make it significantly harder to lose weight," says Palinksi-Wade. "The appetite hormone ghrelin is increased while leptin (which controls hunger cues) is reduced, triggering an increased desire to eat, especially for foods rich in fat and sugar. Insulin resistance increases, which can trigger the body to store fat."
Sleeping enough is important, and if your lifestyle is making you cheat sleep, then think about what you can do to get enough. Sometimes, however, biology is keeping you from enough shuteye, and it's imperative to solve that. "Untreated obstructive sleep apnea can lead to additional weight gain," says Dr. Stanford. If you are making all the right efforts to get restorative sleep and still don't feel restored, consider seeing a sleep doctor, who can drill down on the problem and help you find some solutions.
Unfortunately, you can't just focus on one area of your body. "Women should focus on all muscle groups in order to lose weight and build muscle because there's no such thing as spot training," Diamond reminds. "With that said, women have a tendency to gain weight in the midsection as we age and focusing on the core and a well-balanced workout will help to reshape body composition."
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.
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.
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.
If you prefer a specific plan with specific rules, make sure it goes with your lifestyle, which, for most guys, gets increasingly complicated in your 40s with more responsibilities at work, with your family, and maybe even with your aging parents. A vegan diet can be hard to do in a healthy way if you live a grab-and-go existence. Meal prep is going to be a challenge if you’re never home long enough to cook. Don’t just pick what worked for a friend; pick what’s likely to work with your busy, over-40 lifestyle.
1. Eat less added sugar, processed food and refined grains (white bread, bagels, pasta, white rice, you know the drill). A lot less. According to the sugar science department at UCSF, added sugar is hiding in 74% of all packaged food. And, the majority of carbohydrates in the typical American diet is made of refined grains. This means reading labels folks and knowing how many different names there are for sugar. Just because it’s called “agave nectar” or “cane juice crystals” doesn’t mean it’s any better for you than the white granulated stuff. Your body doesn’t know the difference and once you eat it, it’s all the same to your pancreas (the organ that produces insulin in response to sugar). Click this link to see 61 different names of sugar then run to your pantry and read the ingredients on your packaged food. Prepare for a rude awakening!
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.
3. Keep a food journal or use an app to track what you eat. As we get older, our metabolisms naturally slow down. That means you need less food. If you’re still eating as much as you did in your 30’s, you’ve probably had to buy a whole new wardrobe or 2 by now. Apps like “My Fitness Pal” or “Lose It” help making weight loss goals easier by keeping you on track. Or you can go old school and write everything down then look up the calories. Not all calories are created equal, but one is for sure, taking in more than you burn leads to more body fat.
Developing good sleeping habits is crucial when it comes to weight loss.40 The exercise and dietary tips with discussed earlier can support your sleep cycle. Avoid sugary and caffeinated foods, especially as the evening approaches, so you can feel tired and calm, instead of jittery. Limit blue-light exposure in the evening by wearing amber glasses that block harmful wavelengths from electronics. Develop a night-time routine that calms you down before bedtime.
If you are taking the appropriate measures (e.g., eating enough of a calorie deficit for your age and body composition, stressing less, and working on strength training) and still not losing weight, and you also have other symptoms of hypothyroidism (such as constipation, fatigue, dry hair and nails), then it may be worth considering getting your thyroid levels checked," advises Dr. Peterson.
What does that mean for you? That the weight loss process naturally becomes harder as you get older...that's just a fact and accepting it means you can stop punishing yourself or feeling ashamed about your body. Instead of focusing on the negative, focus on the things you can control: Your workouts, activity levels, diet, stress management, sleep management and, most important, your attitude.