Successful Tips For Weight Loss After 40
Now that you are over 40 years old, you may have noticed that you seem to keep the extra weight more than when you were younger, and you haven’t changed anything. You eat the same foods and stay as active as always. Then, how is it possible to gain weight if nothing has changed?
While on the outside things may not have changed, inside your body there are significant changes taking place that affect your body’s energy levels and your ability to lose weight. To understand how to lose weight efficiently and keep it off, you need to know how you gained weight to understand what you can do to combat it.
Reasons for Weight Gain and How To Combat Them
Biological changes that commonly occur after 40 often result in weight gain. Once you are aware of those changes, you can develop a plan to fight them. You can also address any medical issues that may be causing weight gain with your doctor. For those changes that are a regular part of aging, you can often make small changes in your daily life to balance the scales a little more comfortable.
After 40, Neil Osterweil of WebMD writes that your metabolic rate or the calories your body burn while at rest, begins to slow about 5 percent per decade over age 40. This translates to your body burning approximately 100 fewer calories per day. That doesn’t sound like much, but 100 calories per day over a year equals 10 pounds, according to Caring.com’s senior editor, Melanie Haiken.
To tackle your reduced metabolism, you can increase your caloric expenditure 100 calories per day or cut back on calories to accomplish the same results. To lose weight, rather than maintain your weight, further increase your activity levels, cut carbs, and practice portion control. Small changes can go a long way, but changes won’t happen overnight.
As we age, we become less active, and our testosterone and estrogen levels drop, reducing the amount of muscle we have. Muscles increase our metabolic rate because they burn more calories at rest than fat. It is important to include strength training exercises, which also help prevent osteoporosis, in your fitness routine to increase the calories your body is burning naturally.
Eat a well-balanced diet with no sweets and eat plenty of vegetables, which are full of vitamins, and will boost your overall health. Other metabolisms boosting foods include eggs, beans, whole grains, and lean meats, which are full of protein and other essential nutrients for muscle development.
Hormonal changes wreak havoc on our bodies as early as our 40s. Everyone knows women go through menopause and suffer hot flashes and mood swings, but did you know that men also go through hormonal changes? Men over age 30 begin losing testosterone, but around 40, it becomes most noticeable. Symptoms include fatigue, loss of strength, depression, and a reduced sex drive.
Whether you are a man or woman, hormone changes cause us to have less energy and gain weight. Women, especially, should also have their thyroid glands checked. An underactive thyroid typically rears its ugly head after 40. About 20 percent of all adults over 40 have thyroid issues, and 80 percent of those are women.
If you feel sluggish and are gaining weight, ask your doctor to check your hormonal levels on your next visit. Most hormonal imbalances can be improved with the help of your doctor and can significantly help with weight loss.
Side Effects of Medications
Unfortunately, using and abusing our bodies over time does causes wear-and-tear on our joints and organs. Medications that treat many medical conditions come with side effects such as fatigue and weight gain. Corticosteroids for arthritis and inflammatory diseases, as well as blood pressure medications, are notorious for causing fatigue and weight gain.
If you have any concerns over your medications, ask your doctor if switching medications would be beneficial, and ask what you can do to boost your energy levels and lose weight. Changes in your diet and increasing your amount of exercise you perform may help address the side effects. In some cases, lifestyle changes can eliminate the need for specific medications. However, do not stop taking any medication without speaking to your doctor first.
Small Changes Can Mean Success
Small changes in your diet and activity levels can make a huge difference over time. Don’t fall for fad diets, take the healthy route and increase your physical activity levels and manage your meals. You can still eat the foods you love if you control your portions and include healthy foods