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.
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.
Hormonal changes are one of the main reasons that women tend to lose more muscle as they approach menopause. Diet and exercise also play a role.12 On average, adults lose 3 to 8 percent muscle every decade after age 30.13,14 By the time you reach 80, you may have about 30 percent less muscle than you had at age 20.15,16 Muscle loss over time can lead to slower RMR, increased fat, weight gain, weakness, and fractures.17
High Intensity Interval Training (HIIT) is where you exert maximum effort through quick, intense bursts of exercise followed by short recovery periods, and it’s a great way to amp up your weight loss. If you’re currently only using doing steady state cardio workouts like jogging or elliptical weight loss exercises, for example, you could benefit from incorporating HIIT workouts to your regimen. Because the intervals get your heart rate more elevated, they help you work harder, not longer. Studies show that HIIT also burns more fat than other workouts. If you’re looking to try HIIT for the first time, check out these HIIT workouts on Get Healthy U TV!
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."
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.
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.
Even if you’re eating reasonably well, you can still be in a calorie surplus. Whether you’re eating oversized portions, taking mindless bites while prepping family meals or grazing as part of a new work-from-home norm, all that noshing adds up. Tracking your food intake can be helpful. In one 24-week study, researchers found that time spent logging food intake was significantly linked to weight loss. If tracking your food (even with an app) sounds daunting, consider that by the end of the study, those who were still committed to tracking spent just 15 minutes a day doing it — about what you might spend scrolling through Facebook or Instagram.
Hi Kathy - You are doing things right - I am a fan of bodyweight and dumbbells while doing HIIT and circuits, etc. You don't need to do the traditional free weight workout... BUT you do want to make sure you are challenging yourself enough to feel your muscles working - if you can go a little heavier, do it! Also - I don't know how much weight you have to lose - if it's only a few pounds - those are the hardest. However, if you have a lot of weight to lose and the scale isn't budging - you are doing a good amount of exercise - I would really analyze what you are eating - that is at least, if not more than 50 % of the equation. Have you checked out the Ultimate Healthy Eating Guide that you received when you signed up for Get Healthy U TV? If you need a copy, email [email protected]
8. Sleep more and stress less. Easy, right? This may be the hardest part. There are plenty of things you can try. Melatonin and or magnesium at night. Massages. Yoga. Meditation. Hot baths before bed. Black out windows and cooler temperature in your bedroom. A good shrink. There’s really no shortage of suggestions. It may be time to experiment if you’re not getting enough good sleep.
Good stress management techniques and routine exercise will have positive effects on your sleep, but you may need to take additional steps to help you sleep better. For example, be proactive about going to bed and waking up at the same time most days, and allow yourself 30 minutes to unwind and disconnect from your digital devices at night. Eating a plant-forward, mostly whole foods diet that’s low in added sugar helps, too.
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.
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.
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.