The Fitness 40
- bey0ndM@gz!ne
- April 16, 2021
- Default, Health-Wellness
- 0 Comments
HAVE YOU NOTICED A LITTLE EXTRA CUSHIONING ON YOUR BOTTOM, BELLY, AND HIPS?
HAVE YOU FOUND IT A LITTLE HARDER TO LOSE THOSE STUBBORN EXTRA POUNDS?
You are not alone. This is a common problem that women face as they are entering peri-menopause and menopause.
As a woman over 40 (and turning 50 next year), I understand your concerns. However, as a Fitness trainer, I know that it is possible to achieve a healthy weight at this stage in your lives.
Luckily, there are several simple strategies that can help you reach your optimum weight goal, even after the age of 40.
In this article, you will learn why it can be difficult to lose weight during this time, what the risks are of being overweight , and how to lose the extra weight by following some simple, natural dietary and lifestyle changes.
WHY IS IT SO HARD TO LOSE WEIGHT AFTER 40?
In your forties, your activity levels change, your metabolism slows down, your belly fat increases and your muscle mass changes. As a result, losing weight becomes more difficult than before. As all these factors are interdependent, it is vital to pay attention to all of them as a whole in order to yield the best results for your health and wellness.
CHANGES IN ACTIVITY
Fluctuations in your activity levels is one of the main reasons that losing weight after 40 may be more challenging than before. Like many women, you may be putting others needs first and simply not finding enough 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.
As you enter your 40s, you are also entering peri-menopause, where levels of your sex hormones progesterone and oestrogen decline. Besides regulating your menstrual cycle and reproductive functions, these hormones also impact restful sleep and relaxation. A decrease in progesterone and oestrogen levels may lead to sleep disturbances, restlessness, and insomnia. Because changes in sleep patterns have been associated with weight gain, sleepless nights may make weight loss increasingly difficult.
METABOLISM
Your metabolic rate naturally continues to decline at a rate of five percent each decade once you hit 40. Your resting metabolic rate (RMR) determines how many calories your body needs to preform basic functions like breathing and circulation. It is determined by a variety of chemical reactions inside your body. These reactions rely on your mitochondrial function and sodiumpotassium pumps. Your mitochondria help to create energy, while your sodiumpotassium pumps generate muscle contractions and nerve impulses. Both of these processes become less effective over the years and slow down your metabolism. If you eat more than your RMR and lead a sedentary life, you set yourself up for weight gain.
FAT STORAGE
In your 40s, your body may have an increasingly difficult time digesting carbohydrates, which may also lead to weight gain. Living a stressful life can lead to an increase in the stress-hormone, Cortisol, which can make the body more prone to gaining belly fat. Oestrogen loss may also lead to fat redistribution in your body and cause you to gain fat around the belly.
MUSCLE LOSS:
Hormonal changes are one of the main reasons that women tend to lose more muscle mass as they approach menopause. Diet and exercise also play a role. On average, adults lose three to eight percent muscle mass every decade after age 30. By the time you reach 80, you may have about 30 percent less muscle than you had at age 20. Muscle loss over time can lead to slower RMR, increased fat, weight gain, weakness, and fractures.
WHY BOTHER?
You may be wondering if you should even try to lose weight during this time? Should you not just learn to accept your weight gain during menopause as part of life? The reality, “No!” you should not have to settle. While accepting your body and showing yourself some TLC, achieving and maintaining a healthy weight as you approach menopause is necessary for your fitness as well as mental health. As we age, excess weight holds a variety of dangers to one’s health and well-being. Losing excess weight, and especially belly fat, may significantly decrease the risk of many health issues, including:
- Pre-diabetes
- Type 2 diabetes
- Fatty liver
- Breathing disorder
- High blood pressure
- Heart disease and stroke
- Cancer
- Kidney disease
- Sleep apnea
- Chronic fatigue
- Osteoarthritis
- Thyroid problems
- Premature ageing and early death
WHAT CAN YOU DO
The good news is that weight loss and maintaining a healthy weight is absolutely possible! All you need to do is to follow a few simple dietary, lifestyle, and
mindfulness strategies.
BANISH GLUTEN AND DAIRY
Gluten and diary are two of the biggest culprits behind the ever-increasing rate of chronic illness, autoimmune diseases, and obesity. Gluten has been linked o increased inflammation, leaky gut syndrome, sleep disturbances, mood fluctuations, and skin issues in the body. Consuming dairy can lead to inflammation and gut issues. Removing both gluten and dairy from your diet is the number one action I recommend to take control of your health and your weight.
CHOOSE HEALTHY FATS
Healthy fats such as avocados, coconut oil, extra virgin olive oil, avocado oil, and ghee provide a number of benefits. These include reducing the risk of a heart attack, coronary artery disease, high cholesterol, high blood pressure, cancer, diabetes, and metabolic syndrome. They can keep you satisfied longer, reducing the risk of overeating and snacking. Healthy eating doesn’t mean deprivation! Healthy fats taste good and improve your brain health; they help you feel emotionally satisfied, lowering the risk of emotional eating.
ADD PROTEIN
Protein is incredibly important in repairing your tissues, building muscles, combating fat, balancing your hormones, and increasing your overall
health and well-being.
