During your 40’s, you might start to notice the shape of your body changing. And, losing weight in your forties becomes more difficult. These changes may feel like they happen overnight. The worst part is that the changes might keep you from feeling like yourself.
If you’re experiencing body changes in your forties – here’s some good news – there are physical reasons these changes are happening. Which means that there are things you can do to combat these changes and get your shape back.
Here are 5 things you can do to help combat weight gain in your 40’s.
Seek help for hormone changes
Yes, menopause and out of whack hormones are part of life in your forties, but you don’t have to go it alone! Talk to your friends, colleagues, or family members about what helped them with hormone changes and weight loss in their 40’s. Find a support group or health coach. If the symptoms of hormone changes are more than you can handle, make an appointment with your OB/GYN or family doctor to explore a treatment plan.
Change up your workout routine
No one likes change, we get it! But, as you age, your body starts to lose muscle mass which is the main calorie-burner in your body. As lean muscle mass decreases, you won’t burn as many calories as you did in your younger years making losing weight more difficult.
To combat the loss of lean muscle mass, try adding strength training and weight lifting to your exercise routine 2 to 4 times a week. This can help you rebuild lean muscle mass and boost your metabolism. It’s a good idea to work with a personal trainer to set up a new routine and keep you safe until you are comfortable with each of the exercises to get you on the right track for losing weight in your forties.
Keep a food diary
As you age, several of your hormones start to fluctuate. Some of these hormones may make you feel hungry for no reason. To help you see what you’re actually eating each day, keep a food diary where you write down every food you eat. This allows you to know if you’re snacking all day long, if you eat the right portions of food, and what kinds of food you’re really consuming.
Stress sucks! And, as much as we would love to lead a stress-free life – it’s just not reality for most of us. It’s important to find “me time” and try to control the amount of stress in your life. Be sure you’re getting plenty of sleep. Plan time just for yourself and do something fun or enjoyable at least once a week. Practice mindfulness, meditation, or other mind-body work to keep your whole self in a natural rhythm.
Keeping an active lifestyle can help in many ways. Your metabolism will take a natural dip as you age and the busyness life can make it difficult to find time to exercise. Just remember, you don’t have to spend hours in the gym or run a marathon to stay healthy. Look for a new class to try or start an at-home workout regimen that you can stream when it fits best into your lifestyle.
Life is busy, and this is a whole new decade of life with lots in store just for you! Weight loss in your 40’s might be difficult, but it’s not impossible. You don’t have to conquer all of these in a day. Choose one thing to try at a time. Make it a habit before you move onto the next tip.