Once we were in our teens and twenties, weight loss just as simple as turning down the extra ice cream scoop or adding some daily workout to our routines. There are some effective ways to shed pounds after 40.
when we age, however, our metabolic rate continues to decrease, transforming what used to be an efficient diet and exercise program into a formula for substantial weight gain.
Hormonal changes, like menopause, can make weight loss difficult for women, particularly after 40 years.
Yet just because you’re getting older doesn’t mean you’re going to have to commit to change your wardrobe for the next size each year up. Women’s weight loss after 40 is certainly probable.
And every step of the way it does not need to be an uphill battle.
So, follow our tips for having the body you always wanted.
Why We Gain Weight After 40
Some are genetic, some are the natural course of things, and some are due to lifestyle choices.
The four most important contributors to weight gain include:
Hormones: Of course, one of the biggest culprits for weight gain is our hormones, which begin shifting right around the mid-30s and into the 40s.
This hormone transition, fewer women’s estrogen, and fewer men’s testosterone cause the fat in our bodies to migrate to the center of the body while leaving other parts of the body that you may be less concerned about.
That’s one reason you might be getting a little bulkier around the middle when other parts of you are getting smaller.
Heredity: Scientists have identified the specific genes that decide how many fat cells we have and where they are processed.
They can’t change that, so if you look at your parents and friends, you’ll see those places where your family would continue to store excess fat.
Lower Metabolism: There are a few things that happen after age 40, to your metabolism.
Firstly, your basal metabolic rate (BMR) decreases and, secondly, during exercise, you expend less overall energy (TEE).
Some experts say that every decade after 40, metabolism will decrease by about 5 percent, which means that every 10 years you need about 60-100 fewer calories.
When you sit more, eat more, workout less and cope with more tension in the decade, you’re likely to need even fewer calories than that. Apply this to the fact that during exercise you eat fewer calories and you have a weight gain equation to yourself.
Loss of muscle: Like our metabolisms, as we reach our 40’s, we also start losing muscle, feeling a slow decline every decade.
Researchers suggest that part of this is that the motor units that make up our muscles will weaken as we age and that certain motor units do not still operate with the same regularity. The key lesson here, though, is this: The greatest factor in muscle loss is the lack of physical activity, which makes exercise a critical component in avoiding muscle loss.
Over 40 Weight Loss Tips for Exercisers
As already stated, exercise is a significant part of weight loss. But, if you are still working hard, adding even more pressure isn’t a smart idea.
You also need to look after your body and give it the rest it needs to replenish and rejuvenate. Exercising alone won’t make the issue go away. Having that in mind, you can do several things to bump your calorie-burn up a bit, including:
Try High-Intensity Interval Training: Tabata, interval training or aerobic conditioning exercises are designed to consume more calories and drive you to the limits.
Try Circuit Training: Mixing up cardio and strength together keeps your heart rate elevated, helping you build endurance and strength while burning more calories.
Add More Time to Your Workouts: For example, add 10 minutes to 1 to 2 workouts per week if you normally work out for an hour.
Be More Active: Often only having a few walks each day will help you balance your calories without exercise going overboard. Try to use a pedometer or tracker to see how many steps you can take each day.
Change Your Diet: As for a balanced diet, you know the drill, right? Take out the refined carbohydrates and sugar. Eat more fiber and vegetables, and cut out the alcohol.
Often a little tweaking here and there will help you eke out a few more calories every week without starving yourself.
See Your Doctor: If you kill yourself and still you don’t see any improvements, check with your doctor and get checked out.
Address potential weight gain or depression causes to see if there are any options out there. Does one of your medicines contribute? Perhaps you should try something new.
It’s often better to slowly incorporate more strength and/or workout a few minutes at a time into your routine.
Don’t overdo any adjustments you make. If you start to experience the signs of overtraining, listen to your body and get back off.