Weight Loss After 40
When you are younger, you can usually lose weight by adopting a lower calorie diet, however as you age, this alone will not work. While there is no mystery that producing a caloric deficit is necessary to lose weight, after 40 there are other circumstances to keep in consideration; strogen production level decreases as well as levels of lean muscle mass, which makes it harder to burn fat and lowers metabolic rate. Also, the decrease in estrogen makes it more difficult to metabolize carbs. Decrease of estrogen makes you more sensitive to stress, insulin and carbs, which creates belly fat. This is why during perimenopause and menopause, you need to lower foods that pikes insulin such as simple carbs and find any which way you can to manage stress.
Dieting, skipping meals, lack of sleep, stress and inflammation also makes you leptin resistant. Leptin is a protein produced by fatty tissue, its role is to regulate the energy balance of the body, the amount of calories we eat and expand and how much fat we store on our bodies. When you are leptin resistant, you want to eat more because your brain thinks it needs to eat more not to starve to death, by the same token, your body will store fat as a self-preservation mechanism. When you eat the right foods that don’t spike your insulin, your blood sugar remains low, this allows your body to burn fat for fuel and doing so keeps you from feeling tired, hungry and craving foods every few hours.
Periminopause, also know as menopausal transition, is the period of a woman’s life when the ovaries begin to produce less estrogen and occurs before menopause. It can start as early as 30 years old, but more frequently around 40. Some of the symptoms of perimenopause include
- Irregular menstrual cycle
- Weight gain
- Hot flashes
- Night sweats
- Mood swings / depression
- Vaginal dryness
- Painful sexual intercourse
Menopause refers to the time at which a woman stops having menstrual periods for 12 consecutive months. The average age of menopause is 51 years, although this can vary widely. Every woman will experience menopause differently and its duration also fluctuates. Along with the symptoms mentioned above, menopausal symptoms also can include
- Urinary incontinence
- Bone loss (osteoporosis)
- Heart disease (increased risk)
- Thinning of the skin
- Brain fog
- Memory loss
Not all women will experience the same degree of discomfort during menopause and perimenopause. Every body agrees on the fact that regular exercise; healthy life habits such as diet, sleep, drinking water and stress management can drastically reduce the painful symptoms of menopause. Good health and illnesses both happen from cumulative behaviors. In other words the sooner you start adopting a healthy lifestyle, the easier you will transition into senior stages, likewise, consistently engaging in unhealthy behaviors will result in aging prematurely and getting ill, including more pronounced and difficult menopause
Strength training after 40
Strength training is hands down, the single best workout option for women in their 40’s, 50s and up. It’s vital for women at this age to do strength training, because of the rapid lean muscle mass loss that occurs at that age. You need to put sufficient stress on the muscles to avoid losing muscle and bone mass. And by that, we do not mean lifting 5lbs dumbbells and doing high reps; while it is better to do that then to do nothing, this type of training will not give you the results you are looking for. See the article about the difference between Yoga, aerobics and strength training.
Likewise, your lean muscle mass is the most metabolically active tissue in the body, so the more muscle you regain after 40, the faster your resting metabolic rate will become, which will inevitably contribute to weight loss.
One of the reasons why women start gaining weight into their 40’s and 50’s is because they are losing the lean muscle that helped keep their daily calorie burn higher.
It is indispensable to adjust your food intake and to include strength training to your weekly workout regimen.
Additionally, if you are in your 40’s and want to keep your body looking and feeling young, weight lifting is the way to do it. While cardio training may help you burn fat, weight lifting will help you reshape your physique, adding curves and muscle in all the right places.
Lastly, weight lifting is a great choice to combat stress by producing endorphins, regulating hormonal imbalances and quieting the mind.
Body Design Formula prescription strength training system will enables you to regain 20% to 50% strength, make you look and feel 15 years younger and potentially lead you to a pain free life
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