The real changes embark upon you when you hit your 40s and you may not be aware of them. You feel that you are normal and it happens very unexpectedly. You notice that your shape has changed or you have put on some extra pounds. Your body is not the same as it was before. It’s time to follow weight loss routines whichever suit you the best.
Don’t think it is just a perception. It is real. As you become older, changes occur in your body. It could be age playing up or other factors like menopause sneaking up on you. All these can cause weight gain. But sadly, most women don’t take notice of it.
Read on to know what happens to your body when you hit the 40 mark and how you can age gracefully and be as strong as you were earlier.
Your Hormones are Surging All Out of Whack
What is the root cause behind the changes in your body beyond 40? The answer is hormones.
These control the major body functions like reproduction and hunger. As you head towards menopause, you experience fluctuations in testosterone levels, estrogen and progesterone. This causes a spill of changes like decrease in bone density and lean muscle mass to bring about changes in mood and sexual libido.
So, what can you do about it? Join an online group, and talk to friends and family. You will probably find someone sailing in the same boat. When you get to know about positive instances and that the phase is temporary, it will really work for you.
Your Metabolism Is Going Downhill
Your hormones are also responsible for weight gain.[1] Your resting metabolic rate slows down with age.[2] Drop in estrogen levels can cause a sluggish metabolism.
There is more accumulation of fat, particularly around the waist region. Researchers have found that there are changes in fat distribution and accumulation and composition of body as perimenopause or menopause set in.
So, what’s the best option that you have? Remain active. Personal trainers recommend cardiovascular exercises and strength training. You could join a cardio dance class or boxing club. Also eat lots of fibers. On an average, Americans eat 10 gm of fiber a day, and you need to take it a notch higher to 25-35 gm. Also, consume a lot of water.
This Is the Time Lean Muscle Gets Lost
After the age of 40 years, lean muscle is lost. Lean muscle is the main calorie-burning structure of your body. It gets lost at a rate of 1% every year. It is associated with falling testosterone and estrogen levels that comes with perimenopause and menopause.
As already discussed, your metabolism tends to be slow as you age, so you don’t burn enough calories. For this, you must strength train or lift weights twice or 4 times a week. Resistance training will help build lean muscle mass, which will help burn fat and rev up your metabolism. This will help keep your body healthy and strong.
Muscle is important to support the structure of the bones, give support to your joints and making sure that you move properly. If you are new to the domain of personal training, you can work with a personal trainer. They will make you part of a program that will work best for you and will also positively affect your fitness levels.
Do the following exercises for 30 seconds and rest for 30 seconds. Do it 4-6 times in a go:
- Goblet squat
- Pushup
- Kettlebell swing
- Skater jumps
- Row
- Mountain climbers
Insulin Resistance Sets In
As you become older and start gaining weight, the body starts becoming resistant to insulin. Insulin is responsible for regulation of levels of blood sugar. Since your cells are not absorbing the sugar, the sugar amount in your blood stream is higher.
This makes you feel hungry all the time and you may be having more cravings. This will add weight but not only this, it will also up your chances of having type 2 diabetes. To avoid so much of glucose, eat proteins, carbs and fat at every meal. Don’t have too much of carbohydrates. Healthy fat and protein make you feel fuller for a longer time. You will also crave less of those carbs that will give you nothing more than a sugar rush. Also take care of the sources of carbs.
If you are on juice, it will spike up the blood sugar quickly. When you are on whole grains, it will take time to break down since these have more fiber content. These also release sugar slowly in the blood stream. When you are in your 40s, stick to a Mediterranean diet. It protects against heart disease and cancer, and prevents frequent fluctuations in blood sugar levels.
Indications for Appetite Are Confused
There are fluctuations in the hormones. Ghrelin, which gives a signal of hunger and leptin, which gives a signal of being full, fluctuate heavily.
With age, the receptors of these hormones do not work as much and well as they used to once and the body develops resistant against them. So, don’t think it’s in your head. Your hormones may be responsible for making you feel hungry out of nowhere.
You must maintain a food dairy to know about your eating habits and to better handle your hunger indications. When you write it out, you will be able to notice if you have been feasting all day or are eating bigger chunks. This will also let you know if your intake of protein is adequate or not. Experts recommend 20-30 gm of protein as the body can digest only this much in one go.
Inactive Lifestyle
You might be juggling between work, family and friends in your 40s. This leaves you with less time for exercise. Painful joints are another reason why exercise takes a backseat. You may have developed joint injuries over the years that make you give up on exercise completely or slow you down.
You may feel out of shape. So, don’t sit. Keep moving. No, we are not telling you to spend a lot of time at the gym. Instead, do something that you love. There are greater chances of you sticking to it. When you exercise, your metabolism will become better. And, not only this, exercise also release endorphins, which will enhance your mood. You will start feeling comfortable in your own skin. Regular exercise will cut out your chances of having obesity, diabetes and other chronic health conditions.
You are Feeling the Stress or Pressure
When women are in their middle age, they experience a lot of stress. They have to manage their homes, work, finances and more at the same time. Also, black women have greater stress loads. In times of stress, cortisol or the fight-or-flight hormone is secreted.
This causes a drop in the levels of blood sugar, making you eat more, particularly sugar. Fat gets developed around the belly. This ups your chances of having diabetes and other conditions like heart disease.
Changes in Sleep Pattern
As women get older, they find it difficult to sleep. Or, even after a full-night sleep, you feel tired and not rested enough. This means that you have less energy for exercise. You may be experiencing night sweats and hot flashes too. It could be because of hormonal disturbances.
To combat this, you must set up a bedtime routine. Limit the use of electronics before you go off to sleep. Researchers have found that the emission of blue light from these devices may hinder the natural circadian rhythms and lead to suppression of melatonin, which is a hormone that makes you sleepy.[3]
If it is the night sweats and hot flashes bothering you, have a shower before going to bed and wear breathable clothing like loose pajamas. Do not have alcohol and caffeine that trigger hot flashes.
It is important to exercise and keep your heart healthy. If you feel that your body is not responding, try changing your workout routine and eating habits. Don’t double down with the same routine if it is not working. In fact, try something new that works!
