Why is losing weight after 40 more difficult? (And tips that can help) – GOOD FORM

Do you feel that your metabolism is not the same as before (when you were in your early twenties)? It’s not just an impression: it actually changes as we age — and especially for women, who suffer from major hormonal variations caused by the approach of menopause.

With that, not only those who seek to lose weight after 40 are harmed. People looking to build muscle too. “Whether you like it or not, gaining lean mass becomes more difficult with age, and we lose it more and more”, explains Natália Lima, a professional dancer and Pilates and Core Align instructor, founder of Espaço Tatva, in São Paulo.

Unfortunately, the process is natural. “What happens in the body is that the metabolism slows down and there are a lot of hormonal changes, especially for women (due to menopause coming up). In addition to the body losing lean mass, it is more prone to dehydration”, says the professional.

In them, the levels of estrogen, progesterone and testosterone (yes, women also have them, but less than men) are altered, which can lead to problems such as lower bone density, loss of muscle strength and even a drastic decrease in libido.

In addition, another not-so-nice consequence of this hormone change is the slowdown of metabolism, which reduces the body’s caloric burning (whether during exercise or at rest) and increases its tendency to accumulate fat – especially that located in the abdominal region. . Less muscle also means less energy expenditure during the day (since they are great fuel consumers).

Over time, the body can even become more resistant to insulin (hormone responsible for balancing glucose levels, i.e. sugar, in the blood). What does it cause? Increased hunger and higher risk of developing diseases like type 2 diabetes and heart problems.

Finally, all of this can be made worse if you are constantly stressed or anxious. Cortisol, also known as the stress substance, can make you eat more, especially foods high in sugar. And if you add poor quality sleep to that equation, you’ve seen it: the result is more cortisol in the bloodstream, and less hormones capable of regulating appetite (melatonin).

WHAT TO DO TO LOSE WEIGHT AFTER 40?

Natalia Lima gives some tips:

1

HORMONAL REPLACEMENT

The arrival of menopause calls for the replacement of some hormones to ensure a better quality of life for women. So consult your gynecologist and understand if this is her case.

two

FIBERS

A balanced diet with fewer simple carbohydrates (that is, those that are absorbed quickly and transformed into glucose) is essential to avoid fat accumulation and insulin resistance.

On the other hand, fibers should be prioritized. They improve intestinal transit and promote satiety. Water consumption will also need to increase, as the body can become dehydrated more easily.

3

EXERCISES

A good way to fight the loss of lean mass with age? Doing physical exercises! With the help of a professional, try to combine cardiorespiratory sessions, which focus on burning calories, with strength sessions, which stimulate muscle growth.

“Bodybuilding, yoga, Pilates, swimming and functional training are great to practice after 40. Practice needs to be constant, two or three times a week”, advises the instructor.

4

MENTAL HEALTH

Taking care of your mind and emotions is essential for your physical health. Count on the help of a psychotherapist (or a psychiatrist) and include more moments of self-care in your routine.

5

DAY SLEEP

Sleeping well is another habit that impacts weight maintenance. Therefore, adopt sleep hygiene, that is, habits that will promote more restful and restorative nights, such as:

Don’t use electronic devices in bed – prefer a book or magazine; Only go to bed when you’re really sleepy; Do not drink coffee or other stimulating drinks in the evening; Meditate or do a self-massage before bed.