HOW TO KEEP YOUR WEIGHT HEALTHY AFTER 40
You’ve hit the naughty forties and suddenly it seems that the routines that worked for you all along are harder to maintain and the weight doesn’t seem to shift as easily as it did before. Your body shape has changed and something feels a little out of sorts. You are not imagining it.
In this blog, we look at why these things happen when you reach 40 and we offer you some tried and tested tips to keep you, your weight, your wellness and your workouts on track!
Why is it harder to keep weight off as you age?
Without a doubt, the main culprit behind this issue is your hormones. For women, menopause is on the horizon and your oestrogen, testosterone and progesterone levels will fluctuate. These fluctuations will affect bone density, muscle mass, mood, sex drive and weight. Your metabolic rate is also going to slow down and the places on your body that you carry your weight are likely to change.
As if all these changes are not frustrating enough, your body is also going to decide to stop recognising insulin, which means your blood sugar is going to be higher because your cells simply don’t absorb it.
We also tend to get less active as we age. The responsibilities of being a functioning adult and increased stress levels can also affect our weight.
So what can you do about it?
Eat cleaner!
Body20 Nutrition Dr, Julia Lamberti-Moreira suggests that you avoid processed foods and limit your intake of trans fats. Rather try to load your plate with fresh, natural produce but remember to keep an eye on your portion sizes. Incorporate lean protein (like chicken) into your diet to increase your lean body mass. Protein helps to reduce cravings. We have loads of really easy and delicious recipes here.
Fun fact: Peppers can burn fat, so use them in your meal prep where you can.
Keep up the workouts!
Consider developing a ‘movement portfolio’, which is a good balance of daily movements (like walking, cleaning, and using the stairs) to active fitness movements (like your Body20 workouts, cycling and swimming). Make sure you are incorporating resistance training into your routines to increase body density and lean muscle. Avoid spending more time on the couch and take regular breaks throughout the working day to stretch and get your heart rate up.
Breathe!
One of the best ways to manage your stress is to practise diaphragmatic breathing. This breath practice involves deep inhalations and exhalations. It triggers the body’s relaxation response and can help lower cortisol levels.
Try set aside 5 - 10 minutes everyday to make time for meditation. Read our blog on Mindful Meditation to get started!
Sleep!
If you don’t get enough rest, your appetite-regulating hormones will fall off the rails. Considering the hormonal changes in our bodies after 40, we want to try to keep the hormones we CAN control as regular as possible.
Adding stress-busting activities into your routine, along with an energetic daily workout should have a positive effect on your sleep pattern. Start with avoiding heavy meals in the evening, cut your caffeine intake late in the afternoon and (even though we love them), try to skip that late afternoon nap! Take time to unwind from screen time, put down the phone and turn off the TV an hour before you want to sleep. Make sure you give yourself a set bedtime and try to stick to it.
The most important thing is to try not to get frustrated with yourself. Body changes are inevitable and it’s normal. Don’t panic, set your limits and establish (or continue with) your healthy habits. You might need to adjust things slightly, but keep at it and you will reap the rewards and feel considerably better.
Remember, age is just a number!
Body20 Members have access to Nutrition Drs, Wellness Coaches and Body20 Coaches who form an expert support team, developing a personalised workout and lifestyle routine for any age and any fitness level – with our members’ success as a top priority!
Book your free demo at a Studio near you.
