I Cannot Lose Weight Gain From My Early 40s

It's not surprising that you are struggling with weight in your 40s. According to MayoClinic.com, the most significant weight gain in women usually occurs during perimenopause, or the years leading up to menopause. For both men and women, slower metabolism, a more sedentary lifestyle as you get older and poor nutrition choices can all conspire to increase weight gain in your 40s. The good news is that there are ways you can stay lean and fit after 40.

Loss of Muscle Mass

Muscle burns more calories than body fat. That's the good news. Unfortunately, by age 40, women start to lose muscle mass; in men, it begins in the 20s, according to MedlinePlus.com. If you've been leading an inactive lifestyle, you'll be coping with even more loss of muscle mass. However, doing weight-training exercises at least twice a week can help to increase muscle mass and burn calories more efficiently.

Insulin Resistance

As you get older, cells become less sensitive to insulin, most likely as a result of loss of insulin receptor sites in cell walls, according to MedlinePlus.com. Loss of insulin sensitivity, or insulin resistance, causes insulin and blood sugar levels to stay elevated long after you've eaten. High insulin levels trigger fat storage in the body, especially around your abdomen.

Menopause

Women usually go through menopause between ages 40 and 55. It can occur even earlier, especially if you smoke or suffer from a chronic illness. Hormonal changes during menopause can increase weight gain, particularly around your tummy. This "middle-age spread" isn't inevitable, however. Being active at least 30 minutes five days a week, weight training, and eating less can all help you to battle weight gain in your 40s.

Considerations

To keep weight at bay in your 40s, you cannot continue to eat as if you're in your 20s or 30s. Controlling blood sugar levels is a good start, according to "Fit Not Fat at 40 Plus" by the editors of Prevention Health Books for Women. Restrict your intake of refined carbohydrates and saturated and trans fat. Eat more fiber from sources such as whole grains, fruits and vegetables, as well as lean protein. Eat smaller, more frequent meals throughout the day instead of three large meals and drink at least eight 10-oz. glasses of water.