Losing weight is difficult at any age, but it’s especially tough when you reach the age of 40. Once you hit 40, your body starts to go through changes that can make it extremely difficult to lose weight and feel healthy.
However, regardless of how difficult it feels, it’s possible to lose weight at any age – including when you reach 40 – and this article will explain how.
Why is losing weight harder after 40?
While losing weight and looking fit was tough in your teens, twenties, and thirties, it felt achievable. However, aging brings a series of physical and mental challenges that can make weight loss feel unattainable.
The older you get, the harder it is to get your body to respond to exercise, a healthy diet, and other weight loss efforts. Additionally, gaining weight is a natural part of aging, so it’s tougher to keep off the pounds. Here are some of the top reasons why reaching your weight loss goals may be more difficult after 40.
Natural muscle loss
As you age, your body naturally loses muscle mass and gains fat. This loss of muscle mass typically begins after turning thirty and continues with age. Because you’re losing muscle and gaining fat without even trying, you have to work extra hard to keep away the pounds.
Hormonal changes
In addition to natural physical changes, your body undergoes hormonal changes as you age. The main hormonal change is that men will start losing testosterone, and women will start losing estrogen. As these hormone levels decrease, your body is less effective at burning calories.
Less sleep means more weight
Sleep is important when you’re young, but it’s equally as important when you reach the age of 40. Unfortunately, sleep seems harder to come by as you age because of work, family, and other life obligations.
A sleep deficit can contribute to weight gain in several ways, including cortisol spikes, changes in insulin sensitivity, low energy levels that affect the motivation and endurance to exercise, and more.
Slow metabolism
Unfortunately, your metabolism will start to slow naturally once you hit your 30s and 40s, so your body will take longer to convert calories to energy, resulting in gradual weight gain.
There are a few foods you can eat to speed up your metabolism and prevent the slow down for a while.
Lifestyle changes
Finally, your lifestyle may look significantly different at 40 than at 20 and 30. There’s a good chance you’re busy with work, family, and other areas of life, which leaves less time for healthy eating and exercise. Without regular exercise and proper eating, it’s next to impossible to avoid gaining weight.
What are some ways that you can lose weight after 40?
While it’s more difficult to lose weight after 40, it’s not impossible. By implementing the right strategy and plan, you can successfully keep off the pounds and look better than ever, regardless of age.
Maintain a healthy diet
Eating healthy doesn’t have to be complicated. You can avoid rapid weight gain by eating more fruits, vegetables, and healthy meats and fats. You should also avoid fast food, sweets, and junk food or eat them less frequently. Additionally, you should stay away from soda and sugary drinks and cut back on alcohol.
Always eat breakfast
Eating breakfast is a great way to get your metabolism going for the day. Plus, you will be less likely to snack throughout the morning or over-indulge at lunchtime.
Practice intermittent fasting
Intermittent fasting is one of the best ways to lose weight while eating a healthy diet. This method limits food intake to a set period, typically between eight and ten hours. Doing so naturally restricts overall calorie intake, making it a simpler option than calorie counting. You should consult a dietician to find a program that works for you.
Exercise regularly
While you might not have enough time, two to three hours of physical activity per week is crucial for successful weight loss. Consider incorporating more activity into your daily schedule, such as parking further out in the parking lot while at the grocery store, doing squats or lifting light weights during breaks at work, or taking a brisk walk at lunch.
Replace fat with muscle
Through exercise and eating healthy, you can replace fat with muscle. Make sure to get enough protein, as it can help build muscle and promote further weight loss.
Get on a sleep schedule
Regardless of your schedule, getting enough sleep is crucial if you want to lose weight after 40. Check the latest recommendations from the CDC for your age group.
Try Wegovy for weight loss
To take weight loss to the next level, you should talk to your doctor about getting a prescription for Wegovy. Wegovy helps regulate your food intake, thereby controlling your appetite and making it easier to lose weight.
Final thoughts about losing weight after 40
If you’re over 40 and serious about losing weight, you should consult your doctor and ask for their advice. Depending on their evaluation and your preferences, your doctor can refer you to a trusted dietician or nutritionist for all your dietary needs. Your doctor may also prescribe Wegovy, one of the best weight-loss tools available.
Finally, it’s also a good idea to consult a personal trainer and devise a workout plan that fits your schedule. With the right team, advice, and plan, losing weight after 40 can help provide the support needed to guide you toward your fitness finish line.
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