Is it a myth that it’s harder to lose weight in your forties? I’ll put my hand up right now and admit; I’m one of those awful people who has never had to think about what to eat. Never had to count calories. Never had to even consider a diet, or worry about weight loss. That is, until I hit my forties.
We’re all warned growing up that your metabolism will change as you get older. Having turned 40 just a month ago I can already feel changes in both how I look, and feel. I try not to let how tight my clothes feel affect my mood too much, but I’m only human; we all notice these things and give ourselves a hard time over it. As a lifelong lover of exercise, maintaining a healthy weight in my forties is a priority for me. But am I just fighting nature? Is weight gain just an inevitable by-product of getting older? Then comes the frantic Googling – how to lose weight fast! Don’t do this. There is NO quick fix for weight loss. Take your time and do it right. You can’t cheat yourself!
So Is It Really Harder To Manage Weight Loss In Your Forties?
- It’s true we might have less muscle mass in our forties than in our younger years, and as we know, it’s muscle mass which aids our metabolism in burning off calories. But building muscle mass through being active is well within our control – this is great news!
- Another factor which can make it harder to lose weight in your in forties is the peri-menopause, the period which describes the transition into menopause which for some women can last for a whopping decade. It’s not necessarily the hormones themselves that lead to weight gain, but feeling low in energy (associated with perimenopause) means we’re less likely to chuck on our trainers and go to the gym.
- Changes to activity levels and eating patterns also play a part. I have had to be honest with myself and admit that exercise has slid down my list of priorities. Again this is something in my power to change, but lots of us feel we have so many stressors and responsibilities that fitness gets put on the backburner.
Don’t despair all you forty-year olds though! There are a few key ways we can take back control and continue to manage our weight throughout our forties and beyond. The great news is that a recent study shows that actually our metabolism peaks at the grand old age of one, then stays pretty stable until we are 60. So you’ve got twenty years of the good phase left. Result!
Here Are My Top 5 Tips For Weight Management In Your Forties
- Weight Training – So many women in their thirties and forties tell me they’re nervous about going to the gym, or lifting weights. There seems to be a misconception that weight training will make women’s bodies bulky. The opposite is true! Weight training builds lean muscle mass which in turn helps rev up your metabolism. So the effects of weight training last well beyond your workout. I promise you will not look like a wrestler… you wouldn’t believe the dedication that would take!
- Monitor Your Calories – Sometimes when we feel a bit sluggish and low in energy our response is to overeat. It’s worth scrutinising your diet with a professional (a PT or an experienced nutritionist) to see if there are any tweaks you could make to reduce your calories. That being said; do not starve yourself! Our bodies need good fuel to work efficiently.
- Eat Healthy – Seriously; eating shouldn’t be a source of stress or anxiety! Pick a rainbow diet of foods packed with nutrients and you’ll find as well as being good for your waistline, they’ll be good for your mood too.
- Find A Workout Buddy – It’s so much easier to commit to a workout routine if you have somebody to be accountable to other than yourself! Train with someone who encourages you, supports you and makes it fun.
- Get Enough Sleep – I know it’s fun to stay up until midnight scrolling through Instagram, but if you want to manage your weight in your forties; getting a decent amount of sleep is vital. The amount that adults need varies but the NHS recommends we aim for 6-8 hours per night. When we don’t get enough sleep, metabolic changes start to occur. That mean an increased appetite for lots of people, which can quickly lead to a vicious cycle of under-sleeping and over-eating.
What do you do for weight loss? Have you found it harder as you’ve got older to manage your weight?
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