Losing weight after 40 – common mistakes and tips

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As teenagers and young adults, most people can eat whatever they want without weight issues. Eating habits are formed and difficult to break. As you get older, it becomes more difficult to lose weight easily. The reasons for this can be very diverse. Hormonal changes combined with less exercise and lack of attention to diet or slow metabolism can cause weight gain.

Why is it so hard to lose weight after 40?

Especially women find it difficult to lose weight. Around the age of 40, the female body begins to change hormonally, the ovaries reduce the production of hormones. Women usually gain weight during this period because there is an excess of estrogen at the onset of menopause. This often leads to water retention. Women feel bloated and uncomfortable, less motivated to exercise and do sports regularly. Nutrition is often neglected due to increased stress.

But men also feel the aging process. In both sexes, levels of the growth hormone somatotropin, which promotes muscle growth and fat loss, decrease with age. The result: the basal metabolic rate, that is, the energy required to maintain all bodily functions, is reduced. From the age of 45, men need up to 200 calories less and women up to 150 calories less.

What mistakes do people over 40 make when trying to lose weight?

When it comes to nutrition, first of all, care should be taken to ensure that it is balanced. This also includes treating yourself to something. If desserts and the like are completely banned from the menu, cravings often arise. Targeted forms of diet can aid rapid weight loss, but the long-term positive effect is often lacking. In addition, healthy foods are often served, but they are heavily seasoned. Spices, especially salt, can cause excessive water retention. Things that used to be eaten without problems can cause problems after the age of 40 due to the slowing metabolism and lead to higher weight.

More exercise, less calories

Sports and exercise 2-3 times a week is enough to stay in shape. It should not be forgotten that energy needs decrease with age. Therefore, food and portions should also be adjusted. Protein-rich foods can be consumed to help build muscle. More muscle mass results in a higher energy requirement and therefore can also reduce weight or better maintain the new target weight.

Three little tips:

• Cut down on carbohydrate-rich foods in the evening (don’t skip it entirely).
• Increase or even divide sports activities. For example, instead of 60 minutes once a day, you do 3 x 20 minutes of exercise.
• Skip alcoholic beverages. Alcohol can partially inhibit fat metabolism and prevent fat breakdown for a while.

Weight is affected by various factors

A person’s weight is affected by many factors. Personal energy requirements can vary depending on movement and activity. Therefore, how many calories are actually needed each day should always be individually controlled.
Metabolism also slows down. Exercise and muscle building can counteract this.
Hormones can cause water retention and appetite stimulation, so weight fluctuations can also occur. It is also important to visit the scales at the same time each time. It is best to be weighed in the morning right after getting up and after going to the toilet.

What should you pay attention to to maintain your new weight?

In order to maintain the newly gained weight, it is absolutely necessary to integrate exercise into daily life. The diet should be balanced, there are practically no prohibitions. Additionally, dehydrating foods can be consumed to prevent water retention.
To do well for the body and mind, stress must be reduced in the long run. If daily life is structured to allow sufficient time for meals, more attention will be paid to nutrition. Conversely, there is a more conscious diet and therefore long-term success. Otherwise, you better not forbid yourself anything completely. Treat yourself to a little something every day and enjoy. When shopping, make sure you don’t have too many charms at home. For example, prepare a weekly ration and stick to it consistently. If it’s gone, wait until next week.

Source : Blick