7Ways To Manage and Lose Weight once you are 40 (And Keep It Off)
Although most women experience menopause at around the age of 50, the symptoms (aka climacteric) might start a decade earlier. This hormonal shift is an upsetting change, but once you understand what is happening to your body, you can manage your lifestyle to result in better health than you were before. Here are the top changes that may be holding you back.
1. Hormone Fluctuations and Changes
One of the main changes that occurs during perimenopause (the decade before menopause officially sets in) and menopause is the Estrogen Imbalance. The form of estrogen during reproductive years (Estradiol) takes a backseat to a different form. Estrogen levels that are either too high or too low lead to increased fat storage in women.
2. Sluggish Metabolism
In addition to hormonal changes, the thyroid can become sluggish around menopause. This is what results in sluggish metabolism.
The thyroid is a small, butterfly-shaped organ at the base of the neck.
It produces hormones that regulate metabolism, control energy levels, and have a role in mood balance, sleep, and weight.
Estrogen levels can have a direct impact on thyroid hormone production, typically resulting in a sudden drop in thyroid function when estrogen levels begin to decline.
3. Loss of muscle mass
Men and women, both lose muscle mass as they age; but this loss is more pronounced during perimenopause and menopause. Natural aging and hormonal changes influence this the most, but weight gain, which results in a sedantary lifestyle is also a factor.
4. Insulin Resistance
Hormonal changes are what results in Insulin resistance. Hormones influence both how much and where fat is stored and these hormones are in an imbalance. Sadly, menopause causes more fat to be stored in the midsection, thighs, and buttocks, which again increase the risk factors for insulin resistance.
Conclusion: Naturally women experience hormone changes throughout their lives. These have a significant impact on weight, and the transition from menstruating years to menopause can be a major one. While there are many factors which make weight loss more difficult, there are a few natural ways to address them.
Weight loss after age 40 isn’t impossible – you just need to know how to manage your lifestyle to overcome the hormonal changes.
1. Balance your Gut.
The gut environment plays a vital role in all the physiological systems of your body. It can also influence the estrogen receptors in the body.
Because of the estrogen levels that rapidly decline during this phase, symptoms like hot flashes, mood alterations, and weight gain are seen. Your gut health also helps regulate mood, whereas, certain “bad” bacteria contribute to depression, anxiety, and mood swings.
Weight loss and gain are also managed by the gut, so an unbalanced microbiome can also contribute to difficulty in losing weight.
So, How do you balance your gut?
- Avoid all refined carbs and sugars.
- Eat plenty of vegetables.
- Embrace fermented food.
- Take high-quality probiotic supplements.
- Eat prebiotic foods like garlic, and onions.
- Bone broth can be used it in your cooking regularly.
- Stay well hydrated
- Eliminate gut irritants like gluten, dairy, soy, corn, fried foods, alcohol, and caffeine.
2. Reduce Stress
Of course we are not in control of how hormones change during perimenopause or menopause, but we can decide on how we address those changes. You can try Accupuncture to reduce symptoms like hot flashes and insomnia.
Regular Yoga or meditation might help to moderate stress and relieve discomfort of these symptoms.
3. Love your Liver
When your gut is compromised, the liver is not as effective in its tasks. But a well functioning liver is crucial for managing your metabolism.
What is liver-friendly diet?
It includes eating plenty of vegetables like broccoli, Brussels sprouts, cauliflower, and cabbage.
It’s also important to stay hydrated.
Another detox-promoting food is Green tea, whichc also helps to reduce oxidative stress in the body.
4. Lift Weights
After the age of 35, women start losing muscle mass naturally, unless they specifically work to maintain some muscle tone through regular training. Otherwise, that loss can increase and can contribute to weight problems.
Research shows that regular strength training help women to have better bone density. It can sometimes work as well as hormone replacement therapy and help to reduce other symptoms of menopause.
Although there is no fixed say about how much weight and how often to workout, even using small hand weights at home, a few times a week is better than doing nothing at all.
5. Watch macronutrients
Once women enter menopause, they naturally burn lesser calories. While the temptation to reduce weight gain by suppressing their caloric intake is there, research shows that doing that may actually lead to more weight gain. Muscle mass already naturally declines, but restricting calories can lead to further losses, as well as an increased risk of osteoporosis.
Instead of restricting calories, focus on macronutrients, or the balance of carbs, protein, and fats.
Once women enter menopause, they naturally burn lesser calories. While the temptation to reduce weight gain by suppressing their caloric intake is there, research shows that doing that may actually lead to more weight gain. Muscle mass already naturally declines, but restricting calories can lead to further losses, as well as an increased risk of osteoporosis.
Instead of restricting calories, focus on macronutrients, or the balance of carbs, protein, and fats.
6. Prioritise Sleep
Hormone changes can affect sleep quality, making it more difficult to get a solid night’s sleep. Sleep deficits can make losing weight difficult, regardless of age, but in women over 40, it can lead to more fat storage.
To fight this increased risk of poor sleep quality, it’s important to create and maintain a healthy sleep routine. This means setting a fixed bedtime, limiting screen exposure for at least an hour before bedtime (there’s never been a better time to pick up a regular old magazines and novels!), and finding other ways to reduce stress and unpleasant symptoms.
One way to promote more relaxing sleep and lower stress levels is to utilize aromatherapy. Lavender, specifically, has been seen to reduce perimenopausal symptoms.
7. Quit Sugar and Limit Stimulants
Stimulants have a dehydrating effect on the body. Caffeine and sugar are such stimulants which also have a destabilizing impact on blood sugar and hormones. Caffeine not only causes feelings of anxiety and increased stress, it can also worsen typical menopause symptoms like hot flashes and night sweats. Not just that, it can also contribute to bone density problems.
Alcohol is another such substance which worsens hot flashes, night sweats, mood disruptions, and other menopause symptoms.
While caffeine, alcohol, and even sugar in moderation may not be deal breakers, it’s best to avoid these for the most part, especially if symptoms of menopause are problematic or if you’re having trouble losing weight.
Losing weight – and keeping it off – after age 40 is not impossible and with the right plan, it can be easy to do. Stick to these seven steps and see a faster success which will help you to feel more at home in your own skin, in spite of changing hormones.