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“If you’re over 40, gaining and losing weight is more difficult than it should be,” says Sanul Coryal, MD, a cardiologist in private practice affiliated with Temple Hospital in Philadelphia. “Changes in your activity, eating habits, hormone levels and the way your body stores fat can all have an impact.”
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Unfortunately, your muscle mass declines as you age, about 3 to 5 percent per decade after age 30, says Barbara Kovalenko, R.D. and nutrition consultant at Lasta.
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They decrease in muscle mass as metabolism slows down. When your metabolism slows down, so does your calorie burn, making it harder for people to maintain a calorie deficit long enough to lose that stubborn fat.
“For this reason, losing weight after age 40 can be challenging, especially if strength training (which helps lose muscle mass) isn’t a regular part of exercise,” says Mary Wirtz, RD, a certified sports dietitian.
It’s true that it’s normal to lose muscle mass over time, which can set you up for weight gain (and more muscle loss later). But this is far from the only reason for having a few extra pounds now than before.
When it comes to weight gain in your 40s, “it’s a lot of factors,” says Fatima Stanford, MD, MPH, a physician-in-residence in obesity medicine at Massachusetts General Hospital and Harvard Medical School. Many factors, including your lifestyle, diet, biology, and sleep habits, can cause you to sneak in and help you gain or maintain weight.
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The good news is that there are many ways to get your weight where you want it. You don’t have to force yourself into an approach, whatever works for you.
Friends often wonder if testosterone causes weight gain, says Stanford. “When people are overweight and obese, they have a decrease in testosterone, which leads to energy and fat retention,” he says.
Excess adipose tissue raises testosterone. But taking testosterone isn’t usually the solution. “That’s not the underlying problem. Once the weight normalizes, testosterone normalizes,” he explains.
Instead of looking at testosterone first, here are some really effective strategies to change your biology and lifestyle and lose weight after 40.
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“There are many diets that lead to weight loss,” says William Samuel Yancey, MD, director general of the Center for Diet and Fitness and associate professor of medicine at Duke University.
Keto, Paleo, Mediterranean, Vegan or something else has a lot of evidence behind them. Interestingly, men’s activities aren’t as well researched as women’s, but “for men, sometimes it’s as simple as reducing the amount of time you eat in the window to eight to 10 hours a day,” says Christine Kirkpatrick. , RDN, is an integrative medicine and lifestyle consultant for the Cleveland Clinic. Even a simple one after 6pm. Not eating can be very interesting: One of her male clients who lost 100 pounds found it very effective, she says.
If you want a specific plan with specific rules, make sure it fits your lifestyle, which is getting more and more complicated for most men in your 40s, with more responsibilities at work, your family, and maybe even aging parents. If you’re on a busy schedule, it can be difficult to eat a healthy vegetarian diet. Preparing meals can be a challenge if you don’t cook for long at home. Don’t just choose what works for your friend; Choose the one that suits your busy lifestyle over 40.
Stanford emphasizes that you need to make sure that the diet you choose to lose weight after age 40 is something you can do for the rest of your life. “If it’s something you can’t sustain for the next 20 to 50 years, why are you doing it in the first place?”
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For a balanced diet, “I don’t like to focus too much on calories. It’s important to have a high-quality diet with lean protein, whole grains, fruits and vegetables,” says Stanford. “Processed foods can lead to weight gain, so eating less processed foods is better.”
And you can be very satisfied with the result. His example: A good lunch of salmon and some grains and a vegetable and salad can give you more than a cannabis shake, and leave you feeling full afterward. While he argues that “nothing is foreign” is the key quality of the diet, although healthy eating and patterns have changed over the years, we know lean protein, whole grains, fruits and vegetables.
Starting in your 30s, you can lose three to five percent of muscle mass every decade if you can’t stay active. Note the last part of that point: “If you can’t be active.” As you progress, “a lot of your time and energy is competing,” says Dr. For some, they can practice from a picture. But no heroic efforts are needed to bring her back to life.
You can maintain or restore that muscle mass with regular strength training, which means moving the core muscles of the body at least twice a week. Best Place to Start: This 3-Week Perfect Body Workout Plan for Men Over 40
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Why it’s so important: “The more muscle we have, the more calories we burn,” says Kirkpatrick. Even if it doesn’t actually help you lose weight, it can keep it off because it does all the other good things for your body, mind, and life. Many people over the age of 40 prefer HIIT because it’s a compressed time frame that has little impact on your schedule.
And as he puts it: “It makes more sense to exercise more often, but these exercises do less harm to your muscles and joints. The exercises we do, we only gain strength from which we can recover. No recovery. ; no benefit.”
It’s not just about strength training; Aerobic activity is also beneficial. However, it is important to supplement elliptical exercises with strength training.
On days when you’re struggling to find inspiration and exercise, see what even old people can do. Consider, for example, Rudy Katlub, who at age 71 set four world records in powerlifting. Or be inspired by Simeon Gibson, a 75-year-old horseman who overcame running diabetes and now completes 300 miles every year.
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“According to the Mayo Clinic, a supportive environment from friends or family is essential to long-term weight loss success. A supportive environment generally increases accountability and helps maintain long-term motivation,” says Wirtz.
Wirtz recommends a so-called ‘fair friend’, anyone from a colleague or neighbor to a family member or best friend. Support organizations on social media are also options. Local fitness enthusiasts and online message boards are great places to find like-minded people who want someone to watch them while trying to lose weight.
Kovalenko says accountability is a powerful motivator when it comes to weight loss. “According to one study, participants who had a weight loss partner lost significantly more weight than those who tried to lose weight themselves.”
If that’s not motivation to text a friend or chat after class, we don’t know what is. It’s a great time to turn your weight loss friend into a workout partner. After all, prioritizing is an essential practice (as we now know, the power of discipline).
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“Between work, travel, and family obligations, many people don’t have much time to exercise. But when you get at least 2.5 hours of moderate exercise per week, such as brisk walking or yard work, your weight and overall health will depend,” says Coryell. “Think of these times.” Make them a priority in your schedule.”
Signing up for such workouts with a friend or the same type of yoga that other “regulars” do at your local gym can motivate you to stick to your fitness goals.
However, it bears repeating: chronic stress is associated with obesity and overweight. More specifically, reducing stress in your life can help with weight loss, says Kovalenko.
“Research shows that chronic stress makes it difficult to lose weight and can contribute to weight gain. Stress can lead to the release of a hormone called cortisol, which increases appetite and stores fat in the body,” she says.
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Studies show that hormonal factors also increase
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