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!
"One of the reasons that it's difficult to lose weight in your 40s is that you are beginning to lose muscle mass, so the composition of your body tissue changes," explains Keri Peterson, MD, Women's Health advisor. "Having higher muscle mass raises your metabolism, so your body burns more calories." So when you're dealing with the opposite—less muscle mass—that means a slower metabolism. Argh.
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.
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.
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.
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.
Why that’s so important: “The more muscle we have, the more calories we burn,” Kirkpatrick says. Even if it doesn't actually help you lose weight, it can help keep you from gaining it—along with all the other good things it does for your body, mind, and life. Lots of over-40 guys like HIIT, since its compressed timeframe ends up having a low impact on your schedule.
Yeah, you've probs heard that diet tip before—as it's wise for anyone trying to lose weight. Fried foods contain a whole lot of fat and contribute to weight gain—simple as that. But again, in your 40s, you deal with natural physiological changes that make it *even* tougher to shed excess weight, so overdoing it on fried foods has larger consequences. "A 20 year old can get away with eating empty calorie meals. A 40 year old usually cannot on a semi regular basis," Mirkin points out. "Until we are age 20, [our] bodies are building muscle. After age 20, it stops."
The more years we live, the higher our risk of developing a disease, especially heart disease, cancer, stroke and diabetes. All of these conditions are tied, in some way, to inflammation. A 2017 study from Georgetown showed that mindfulness meditation had a significant impact on reducing stress hormones and inflammatory proteins and a 2014 study found that just 25 minutes of meditation a day could alleviate stress levels.
A 2014 study found that the type of fat we consume might make all the difference. Participants in the study were asked to eat 750 extra calories every day for seven weeks. Those having excess calories from saturated fats had activated cells that promoted fat storage in the belly and increased insulin resistance. However, individuals who had a high consumption of polyunsaturated fats found in fatty fish, nuts and seeds, gained less abdominal fat and were more likely to increase muscle mass instead.
If you eat healthy and exercise regularly and still can’t lose weight, your thyroid might not be working like it should. This happens in about 5% of people, and it's most common in women and people over 60. In addition to weight gain, it can also cause fatigue, joint or muscle pain, and depression. Medications can help, so get it checked if you think it might be an issue.