Weight gain pass the age of 40 may be harder to fight off than when you were 20, but it’s not impossible. According to the Centers for Disease Control and Prevention or CDC, several modifiable factors play a role in being overweight or obese. Making the list are a sedentary lifestyle, consuming too many calories and eating the wrong types of food. Some of the factors that contribute to weight loss over 40 such as a slower metabolism are also modifiable.
Build Muscle
Lifting weights or strength training increases metabolism, which slows after age 40. As the Mayo Clinic explains, aging causes you to lose muscle and gain more fat, which reduces the rate at which you burn calories. It's quick to add that a slower metabolism as you get older doesn’t guarantee that you’ll gain weight. Eating too much and not getting enough activity are bigger factors.
Because muscle burns more energy than fat, add weight training to your weight loss plan. You should be strength training at least two days a week, giving all the major muscle groups a good workout.
Reduce and Change Calories
Reducing the amount of food you eat will fast-track your weight loss plan. However, you should do it in a healthy way. Eat smaller portions and more mini meals—about five or six—throughout the day, instead of skipping meals.
Also, as you get older insulin sensitivity starts to decline. It’s more difficult for your body to regulate blood glucose levels and use energy efficiently, making you more prone to weight gain. The American Diabetic Association points out that five or six smaller meals per day can improve insulin sensitivity. Whole grains, vegetables and low-fat foods are also less taxing on insulin activity in your body. Switch to these foods instead of loading up on refined carbs and high-fat meals.
Boost Iron Intake
Menstruation causes your body to lose iron in a process that continues until you reach menopause. Iron loss slows your metabolism so you feel tired or lethargic. It’s more difficult to carry out your daily weight loss regimen if you don’t have the energy. A simple fix is to replace the iron you’re losing.
Add more iron-rich foods to your diet. Good choices include sardines, lean meat, green leafy vegetables, whole grains and iron-fortified foods. Drink a glass of orange juice with these foods, especially the vegetarian sources, to help your body absorb the iron more easily. Or speak to your doctor about taking an iron supplement.
Protect Joints
Women are more prone to developing osteoarthritis or OA after age 40 than men, who are usually victims to this disease at younger ages. Injury and less flexible ligaments as you get older are risk factors for developing OA. To protect your joints from injury make sure that stretching is a part of your weight loss fitness routine. Avoid exercises that may increase the risk of damaging your ligaments. If you already have a joint injury or signs of OA, speak with a physiotherapist or your doctor about wearing a protective brace during activities as well.
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