Weight loss after 40 can be challenging: Metabolism changes, hormonal shifts, lifestyle factors… It's no coincidence there is an entire industry out there marketing fad diets and weight-loss supplements to people over 40 and younger. The good news is that with some small yet effective shifts in how you move, fuel and recover, you can not only get to a healthy weight, but maintain it as well. And it’s not as difficult as you may imagine!
Check out the why behind weight gain after 40, and five tactics you can take for weight loss after 40.
The Challenges of Weight Loss After 40
As we age, several factors make weight loss more difficult:
- Slower Metabolism: Our metabolism naturally slows with age, meaning the body burns fewer calories at rest. Research shows that metabolic rate decreases by about 1-2% per decade after age 20. This explains why we didn’t gain weight even though we scarfed down all those late-night meals in our 20s: our metabolism was helping us out! But now, we need to keep metabolism in mind when we fuel our bodies.
- Loss of Muscle Mass: After 40, muscle mass tends to decline; since muscle burns more calories than fat (even when we are sleeping), it’s important to focus on exercises and food that help to improve muscle mass. Strong muscles aren’t just about burning calories, either: Strong muscles help us move, lift and jump, all important for healthy aging.
- Lifestyle Factors: It’s common for people in their teens and twenties to sleep less, party more, eat junk food… and never gain an ounce. Fast forward to high-pressure jobs, raising kids, busy social schedules, exercise being “optional,” and disrupted sleep - not to mention eating on the run. All of these can contribute to weight gain.
- Hormonal Changes: Hormonal shifts, particularly in women going through peri-menopause or menopause, can lead to weight gain. Women may see an increase in weight around the abdomen, and men may experience a decrease in testosterone, which can lead to muscle loss and a slower metabolism. What was once keeping us moving and doing is now waning, and we need to make up for that through simple tactics like the suggestions below.
Effective Weight Loss Strategies After 40
While these challenges are real, there are proven strategies that can help you lose weight effectively after 40:
1. Prioritize Strength Training
Strength training is crucial for maintaining and building muscle mass, which can help counteract the metabolic slowdown that occurs with age. A study published in the American Journal of Clinical Nutrition found that individuals who engaged in strength training preserved more muscle mass and experienced less metabolic slowdown than those who focused solely on cardio. While cardio is still important for heart health (and helps to promote a healthy weight), weight lifting or resistance exercises are key for replacing fat with muscle. Doing so at least two to three times a week is what you should aim for, and you can start with body-resistance moves such as lunges and push ups if you don’t have weights. Make a pledge to yourself to begin strength training, and you should see and feel the results in short order, including better muscle tone, more energy, and even better sleep. Read more information and suggestions for incorporating strength training and exercise into your lifestyle in our blogs Essential Fitness For Men After 40: Five Areas To Tackle Now and ADD IN.
2. Focus on Nutrient-Dense Foods
As our metabolism slows down, it's essential to make every calorie count. This means limiting those hyperpalatable foods that make late-night snacking so easy, and replacing them with foods that actually FUEL your body. Eating nutrient-dense foods that provide essential vitamins and minerals without excessive calories (such as vegetables, fruits, lean proteins, and whole grains) will give you energy, help keep your gut healthy, can help to minimize metabolic issues and curb overeating. You feel fuller on nutrient-dense foods, so you naturally eat less. Take it slow, and begin to replace your snacks with healthier versions, then move on to breakfasts, lunches, then dinners. Start by learning more about the foods that drive you to overeat: Hyperpalatable Foods: What They Are And Why They Should Scare You
3. Manage Stress
Chronic stress can lead to weight gain, especially in the abdominal area, due to the hormone cortisol. Unfortunately, as we age, all those lifestyle factors we talked about above come into play, which can lead to an increase in stress… That makes right now the perfect time to determine what your stressors are and begin to address them! Mindfulness tactics are readily available and widely varied, whether that means yoga, breathing, forest bathing—even napping, reading a book or simply doing nothing can help manage stress. And the less stress you have, the better for your entire wellbeing! (But remember, some stress is good and even necessary, utilized in our “flight or fight” response to life, so don’t get too zen!) We love being social as a way to manage stress—check out Five Ways Social Connections Can Impact Your Health for more insight.
4. Get Adequate Sleep
Sleep used to be an overlooked link to weight gain, but that is changing—and that is a good thing. Sleep in general was considered “for the weak” for a while there, and wow: that could not be more wrong. (There’s a reason our parents told us to “go to sleep!”) Poor sleep can disrupt hormones that regulate hunger and appetite, leading to increased calorie intake. And research suggests that individuals who sleep less than seven hours per night are more likely to gain weight. Check out our 10 Sleep Health Tips: Why You (Probably) Need Better Rest if you need help sleeping.
5. Stay Consistent with Physical Activity
Consistency is key in maintaining a healthy weight. We already talked about strength training two to three times per week, but you also need aerobic exercise and flexibility moves, too. When combined, you will not only increase your chances of a healthy weight, but will be improving your cardiovascular system, lowering your risk of diseases such as diabetes and cancer, and will be boosting your mood and outlook.
The key to consistency is DOING THE EXERCISE YOU ENJOY DOING. That may sound basic, but it’s true! Running is great for some people, not for others. Same with gym-based fitness classes: some people prefer an indoor workout with a group, others prefer outdoors, alone in nature. Think about when you are happiest when moving, and then build a consistent exercise plan around that.
If you do implement the above and are still having trouble with weight loss after 40, talk with your doctor or consult a dietitian or personal trainer: all can give you specific feedback that can help to make your weight loss after 40 journey tailored to your lifestyle and genetic makeup.
Remember that weight loss after 40 may require some effort and strategic planning, but it's entirely achievable and the payoff is big, including better physical health, better mental health, and a longer life!
References
- American Journal of Clinical Nutrition, 2017
- Mayo Clinic, 2020
- Harvard Health Publishing, 2018
- The Journal of Clinical Endocrinology & Metabolism, 2016
- National Institute on Aging, 2021
- Obesity Reviews, 2010
- Psychoneuroendocrinology, 2012
- Sleep, 2008
- American Heart Association, 2019
- Academy of Nutrition and Dietetics, 2021
