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.
Changes in your activity levels are one of the main reasons that losing weight after 40 may be more challenging than before. Like many women, you may be putting others first and simply not finding time to exercise. You may also notice that your joints can no longer handle the same activities as before. However, a lack of exercise can lead to muscle loss and fat gain.
That delicious plate you just bought or cooked up might temp you to gobble it up in just a few bites, but that's probably not a good idea, says Palinski-Wade. "Eating slowly, eliminating distractions at meals, and even putting your fork down in between bites all allow you to get in touch with your body’s satiety signals and to stop eating when satisfied."
Additionally, attempts to lose weight on low-calorie diets can lead to even more lost muscle. Studies have found that regular resistance or strength training may be a better alternative than your daily runs to preserve and gain muscle — even when coupled with a low-calorie diet. Aerobic exercise is still important, just don’t make it your only form of activity.
Have you noticed a little extra cushioning on your bottom, belly, and hips and increased difficulty losing those stubborn extra pounds? You are not alone. This is a common problem that women face as they are entering perimenopause and menopause. As a woman over 40 (and turning 50 this year), I understand your concerns. However, as a physician, I know that it is possible to achieve a healthy weight at this time of our lives.
As you enter your forties, you are also entering perimenopause, when levels of your sex hormones progesterone and estrogen decline. Besides regulating your menstrual cycle and reproductive functions, these hormones also impact restful sleep and relaxation. A decrease in progesterone and estrogen levels may lead to sleep disturbances, restlessness, and insomnia.1 Because changes in sleep patterns have been associated with weight gain, sleepless nights may make weight loss increasingly difficult.2
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.
Hormone imbalance can also wreak havoc on your weight. Keep in mind that perimenopause and other hormone changes can start when you are in your 40s. Estrogen dominance will definitely interrupt weight loss but so will the imbalance of cortisol, leptin and insulin. We have a great article that covers, in great detail, how these hormones affect your body. Check out Balance These 4 Hormones If You Want To Lose Weight for more information!
However, the important takeaway here is this: The biggest factor in losing muscle is the lack of physical activity, which makes exercise a crucial component when it comes to preventing muscle loss. If you want to figure out the real deal, enter your information into a calculator to learn how many calories you really need for your age and activity level.