Why is it more difficult to lose weight after 40?

Quarantine is often synonymous with questioning. No longer really young, not really old, it is the seat of questions. In addition, after 40 years, physical changes occur, which can be complicated to manage. Among these changes, the question of weight, because losing weight is becoming more and more difficult. What are the reasons for this difficulty in losing weight, after 40 years, and how to go about losing weight without endangering your health?

Why is it hard to lose weight after 40?

1- Metabolic slowdown

From the forties, the basic metabolism slows down . It corresponds to the overall energy expenditure of the body. When you get older, this expense is less. At issue: muscle mass (or “lean mass”), which decreases in favor of fat mass. We lose approximately 5 to 7% of muscle mass every 10 years, starting at the age of 20. Thus, the fat mass represents 15% of the body at the age of 20, and 35% on average at the age of sixty. Mechanically, energy needs decrease: it is estimated, for example, that a 20-year-old woman needs around 2000 kcal/day, compared to 1700 kcal at 50 years old.

At age 40, this metabolic slowdown accelerates. This is the reason why many people see their quarantine as a pivotal period, where efforts to maintain a healthy weight must be more supported – through lifestyle and dietary measures.

2- Role of hormonal change

From the age of 40, a woman’s menstrual cycle is disrupted . Indeed the production of sex hormones (estrogen and progesterone) drops and ovulation becomes irregular. Then follow:

• Periods of hyperestrogenia (overproduction of estrogen), which lead to inconveniences such as breast tension, mood disorders, poor veno-lymphatic circulation with edema, weight gain in the lower body (hips, thighs , knees ), cellulite.
• Periods of hypoestrogenia (estrogen deficiency), which cause hot flashes, significant fatigue, sleep disturbances, weight gain in the abdominal strap , chest and arms .

In addition, it is in the forties that thyroid disorders appear . The thyroid is a gland located in the neck. It plays a major role in the proper functioning of the body (sleep, digestion, heart rate, mood, etc.), through the secretion of various hormones (triiodothyronine, thyroxine, calcitonine). However, this gland, like all other organs, ages and may experience disturbances. Thus, 1 in 6 women between the ages of 45 and 60 will experience thyroid dysfunction:

• Hypothyroidism , with symptoms such as unexplained fatigue, chilliness, hair and skin dryness, cramps, depression, sometimes significant weight gain despite a normal or modest appetite.
• Hyperthyroidism (rarer), with symptoms such as excessive sweating, osteoporosis, muscle fatigue, mood disorders, tachycardia, and weight loss despite a strong appetite .

3- Repetitive weight fluctuations

At the age of 40, we have often experienced during our life fluctuations – more or less consequent – ​​in weight: successive diets, illnesses, pregnancies. This yoyo tends to alter the body’s ability to lose weight. The body then becomes more “resistant” to caloric restrictions, and more reactive to food excesses . It stores more with each gap, to compensate for possible future energy deficiencies.  

4- Stress factor

At 40, the daily stress is sometimes substantial  : demanding professional obligations, dense family and social life, numerous daily imperatives. Not to mention the famous “midlife crisis” (also called midlife crisis or crisis of adulthood), which usually occurs between the ages of 35 and 50 and frequently ends in a period of psychological stress or depression. 

However, chronic stress induces a continuous production of cortisol , a hormone secreted by the adrenal gland. Naturally present in the body, it is produced during occasional stressful situations: awakening, rapid memorization, urgency to settle. But if subjected to continuous stress, the body responds with an abnormal production of cortisol. However, a high cortisol level has deleterious consequences for the body, including in terms of weight:

• A rise in blood sugar and therefore more storage.
• A disruption of leptin , the satiety hormone, so that appetite increases.

 Thus, constant stress sometimes leads to weight gain and alters the ability to lose weight.

What to do to lose weight after 40?

1- Prevention rather than cure

In general, excess weight sets in gradually. Although midlife is a time for many physiological changes, the pounds rarely set in overnight. Also, it is necessary to maintain a healthy weight, by adopting good habits as soon as possible: balanced and varied diet, regular sports activity, daily walking, restful sleep , avoidance of stressful situations. Before the age of 40, rare are the individuals who think about the consequences of age… Wrongly.

2- Balance your diet

To lose weight after 40, you have to adopt a wiser behavior, and perhaps more responsible vis-à-vis your diet . With the slowing of the basal metabolism, the caloric demand is less. However, it is not a question of sticking to a perpetual diet and neglecting its nutritional contributions:

• It is essential to maintain an adequate protein intake , to keep muscle mass afloat. If you want to lose weight, you will prefer lean protein sources, such as legumes, white meats, fish .
• Women can opt for soy and its derivatives , because the latter is a phytoestrogen. Also the consumption of soy , tofu, miso or tempeh will soothe the warning signs of perimenopause.
• At 40, health is more fragile. Also, it is important to maintain a solid intake of fresh products , such as fruits and vegetables.
• Dairy products are not to be ruled out , especially for women, who are particularly prone to osteoporosis. It is therefore necessary to favor semi-skimmed milk, yogurts, fresh cheeses and cottage cheese .
• Carbohydrate intake must be controlled : you can slightly reduce your rations and opt for complex carbohydrates with a low glycemic index.

3- Avoid any form of excess

After 40 years, we are less tolerant of deviations of all kinds, because they are irremediably fattening. Also, if you want to lose weight, it is essential to:

• Avoid industrial preparations and prefer “homemade”.
• Eliminate snacking and food compulsions, which will irremediably result in weight gain.
• Reduce alcohol consumption , which is a source of hollow calories and generates more oxidative stress.
• Moderate your sugar consumption , because the latter encourages the formation of visceral fat , a factor favoring cardiovascular diseases.

4- Plan a check-up with your doctor

To lose weight at 40, it may be wise to consult your doctor . If you notice abnormal, disproportionate weight gain, and/or if it is accompanied by other symptoms, it may be a hormonal dysfunction. A blood test can determine if the weight gain is due to a thyroid disorder or the onset of menopause. In addition, the doctor can provide many advice on nutrition, stress management and thus effectively support the forties who wish to lose weight.

5- Practice a regular sports activity

Age-related muscle wasting is not irreversible. Indeed, if one continues to practice a sporting activity, the muscle mass is maintained . In addition, sport helps to fight against weight gain, stay healthy and reduce stress levels. Also, when you want to lose weight after 40, sport remains an essential activity. The best option remains the practice of an endurance sport, such as cycling, brisk walking or running, coupled with daily physical activities – walks, DIY, gardening, dancing…