Life past forty is increasingly complicated. Lack of time, fatigue, stress, all of this leaves little time to take care of your weight. Thus, the metabolism being slower, it becomes difficult to lose weight because the body is less easy to work. Nevertheless, studies show that between the twenties and the sixties, the body would have the same metabolism. It should therefore not be a hindrance to weight loss. Weight loss would therefore depend more on your lifestyle. Sleep, diet, hydration and physical exercise are keys to achieving your goals, we explain everything here!
Weight gain or loss after age 40
Many studies have been done on weight over time. Even if this subject does not concern everyone, many still feel couple to gain weight or to be in a body that they do not particularly like. Also, these studies have shown that in general, we gain a kilo or two per year over time. Although a kilo is little, it adds up to that of the year before, and that of before etc.
It means that every 10 years we gain ten to twenty kilos. These figures are already more maddening. But even worse, between your twenty and your fifty, this translates into a weight gain equivalent to 20 or 4 kilos more. Women also have the disadvantage of hormones which around the age of 50 act up. Indeed, with menopause the hormones decrease, and this can lead to weight gain. In general, they gain between 2 and 7 kilos during this period.
Weight gain, why?
According to a study published in the journal Science in August 2021, we learn many things about gaining or losing weight. First, the study is conducted on 500 people of all ages. The findings are clear, the metabolic rate does not really vary after 40 years. The big difference comes from the fact that you burn fewer calories than when you were younger. The same is true between man and woman. In reality, if we consider a man and a woman of the same size and build, thetheir metabolism will not necessarily be very different. Thus from the study emerge 4 main phases during life.
The first year of life, the capacity to burn calories is at a maximum
The following 20 years, the metabolism loses 3% per year in speed
Until the age of 60, the metabolism hardly varies.
After the age of 60, the metabolism slows down by 1% per year.
The 40-year stage is therefore not key in the metabolism. These are other reasons why you don’t lose. In general it is because you lose muscle, because you don’t move enough, you eat too high in calories, not enough in oxidants. Psychological factors come into play, stress, anxiety, fatigue, medication.
Weight loss after 40
Whether you’re 20 or 50, losing weight will happen the same way.
Food is the fuel of our body, so it is better to pay attention to it. You can keep a food diary or track it on an app. This promotes long-term weight loss. You should choose a lower calorie diet. To do this, avoid processed foods. Instead, whole and real foods, fibers (vegetables, fruit, broth…), proteins (fish, yoghurts…). You can also try to reduce the portions, by using smaller plates, avoid oil, sugar, fat in general.
Yes, even cooking can take time, but at least you know what you’re eating. This allows you to find out how many calories there is precisely on your plate.
There is no secret, sport is one of the keys. If you build muscle, your metabolism increases, you will lose more weight. In addition, to know that fat takes up much more space than muscle. So you’ll look much leaner if you have 70 pounds of muscle rather than fat. On the other hand, with age, you may find it more difficult to hold intense exercises, so try to do some regularly to keep your heart and body trained.
Mental state affects weight loss
Whether it’s lack of sleep or stress, these two factors increase the risk of weight gain. They both increase cortisol levels which play a role in not losing weight. A few tips to improve this. Sleep at least 7 hours a night, create a sleep routine, do breathing exercises, do not consume too much coffee or alcohol.
Weight loss is not easy, but beyond that, it must be maintained. Unfortunately you risk regaining the lost weight if not more if you do not maintain a healthy lifestyle. This is why the crash diets are not a good idea.