Why Losing Weight Over 40 Is a Challenge

You may never have had to struggle to maintain your weight, but now, as the years pass, that suddenly changes. Or maybe you’ve always been the one who had to watch your weight anxiously, knowing that one look at chips and cookies was enough to make your clothes feel tighter.

Whether you've never really thought about losing weight, or you have - and it may have been effortless, or always a struggle - getting older forces you to rethink your approach.

As we age, our bodies start to produce less estrogen, which causes our metabolism to slow down. This means we burn calories less quickly, requiring less fuel. And if that wasn’t enough, we often move less as we age, which results in a loss of muscle mass. Muscle mass is essential because it helps our bodies burn more calories. Less muscle mass means fewer calories needed.

In other words, while estrogen levels drop, our eating patterns often remain the same. This is the perfect formula for weight gain. And if that wasn’t enough, the decreased estrogen in our bodies also affects our hormone balance, which can leave some women very confused about what is happening to their bodies.

Tip 1. Examine your hormonal balance

Women over 40 experience hormonal changes. Consult a doctor or hormone specialist to address any hormonal imbalances that may be causing weight gain.

Tip 2. Eat healthy and balanced

This may sound obvious, but it becomes even more important after forty. Focus on consuming whole grains, lean protein, lots of vegetables and fruit. Avoid processed foods and limit your intake of sugar and saturated fats.

Tip 3. Let go of how it was

The past is over. Your body changes. If you remain stuck in how your body reacted to your approach in the past, you will remain dissatisfied with the result. The approach from the past no longer works. This means that you are entering a phase of experimentation. What does your body react to now: which forms of exercise and which types of food. Investigate with the help of books and/or experts what works for you in this new phase.

Tip 4. Reduce stress

Stress affects your weight. Some people can’t eat and lose weight, others grab food and gain weight. As you get older, the effect of the stress hormone, cortisol, in your body also changes. This often results in the retention of fat around the belly: a challenge that often occurs when losing weight over 40. One of the biggest causes of this is stress. So make sure you get enough relaxation.

Tip 5 Look for deeper motivations

Identify your deeper motivations for losing weight, such as improving your health to be more active with your family, or building your confidence to take on new challenges. These deeper motivations can help you stay motivated even when weight loss is slower than you hoped.

Tip 6 Emphasize healthy fats

Focus on consuming healthy fats like omega-3 fatty acids, which can be anti-inflammatory and help with weight management. Foods like oily fish, nuts, seeds, and avocados are good sources of healthy fats.

Tip 7 Resistance training

Because your body produces less estrogen, you burn less and the body needs less fuel. If you still want to continue eating the way you always did, make sure you keep moving. For example, add resistance training to your workout routine to maintain muscle mass and boost your metabolism. This can help reduce the tendency to gain weight.

Tip 8 Prioritize self-care

When you are also caring for others around you, self-care can easily be neglected. Make time for yourself, do things you enjoy, and invest in activities that reduce your stress.

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