Often women in their forties start to gain weight, even though they do not change their lifestyle: they can gain even 10 kg “from nothing”. Is weight gain over 40 your problem? What are the causes of weight gain after 40? Why are we getting fat after 40?
In this article, Niketrainers.com.co will tell you:
After forty, you have less and less work
You know. Children are independent, they walk their own paths, you don’t have to physically deal with them, you don’t have to run after them, there’s a bit more slack. You move less = you burn less. You burn less = you do not create a caloric deficit and … you gain weight.
Metabolism slows down by 3 percent every 10 years.
The metabolism after 40 is about 9 percent. weaker than in a 20-year-old girl! After fifty, it is 12 percent slower. Meanwhile, out of habit, we eat the same.
Hormones are crazy
And this is where the ride really begins:
- The production of estrone increases and this inhibits the secretion of serotonin, i.e., the hormone of happiness. You have worse moods and mood swings. You instinctively reach for snacks for a better mood. You eat
- Serotonin deficiency activates centers responsible for the feeling of hunger. You store fat and sugar. You eat
- The level of male hormones (androgens) increases. And they favor so-called abdominal obesity. You are fat on your stomach because fat begins to build up inside your abdomen.
- The decrease in estrogens lowers the level of cholecystokinin, which is responsible for the feeling of satiety. You’re always hungry. You eat and… get fat.
- Lack of estrogen may also cause disturbances in the secretion of galanin. Excess galanin drives the appetite for fatty foods and alcohol. You gain weight from them.
- To make it worse, alcohol additionally stimulates the secretion of galanin. And so a vicious circle arises. You gain more weight.
- Galanin also stimulates the secretion of glucagon, which increases blood sugar levels and hinders the metabolism of carbohydrates. This leads to weight gain and even type 2 diabetes.
- Your testosterone levels are decreasing, thereby reducing the volume of muscle mass and thus your ability to burn calories quickly.
You sleep worse.
You also “owe” this to your hormones. And after a bad night’s sleep, you burn fewer calories and feel more hungry. You eat. Read on how good sleep helps you lose weight and how to sleep well.
You give up physical activity.
You are more often tired, you want to rest, especially if you have age-related health problems (degeneration, arthritis, migraines). If you are getting fat, the more you are ashamed of going out to exercise. And it becomes a vicious circle again.
What to do???
First: eat wisely.
Reset the energy balance. You are really burning very few calories now. So either you have to eat them less or you have to burn them faster. Here you can read about the energy balance.
Second: keep moving.
By exercising, you accelerate the burning of calories, regulate digestion, and oxygenate the body (you counteract aging). Half an hour of exercise is enough to produce beta-endorphins and a positive mood. You will also go through the menopause more easily. Here you can read about how being active helps you survive the menopause.
Third: be consistent.
If you have turned 40, unfortunately you will not be short of age anymore and you have to adapt your lifestyle to your age, that is – move more and eat less.
It’s worth changing only these 2 things when you are 40: I encourage you to eat sensibly and exercise daily. Because I’m sure you burn LESS every day than you think! And you better get on with it now, because if you do not (permanently) change your eating habits and activity over the next few years, you are working on extra kilos.
I know you already have at least a few excuses why running isn’t absolutely for you. Why don’t you ever force yourself to run because you’re just “not good for it”? Believe me, many people think so, and many who do run regularly today. Read about the most common excuses for running and how to deal with them.
And if you really, completely, absolutely, and categorically do not want to run, then start walking more. Walking will also help to gain weight over 40. I wrote an article about why it is worth doing 10,000 daily. steps. Not only will you be slimmer, you will also extend your life!
In the case of weight gain over 40, there is also the issue of HRT, i.e., hormone replacement therapy. But that’s not my job anymore. Discuss this with your doctor.
And at the bottom, after the article, you have links to some helpful texts ⬇⬇⬇
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