Although weight gain is a gradual process, extra fat after 40. age seem to appear suddenly. They are deposited in various areas of the body and are sometimes completely resistant to diet and exercise. What could be responsible for their formation?
Hormones
Hormonal fluctuations are the most obvious reason why people over 40. age begin to gain weight. In women, this is the period when the ovaries reduce estrogen production. This causes the body to start retaining fat, leading to weight gain. The concentration of estrogen can also affect the level of thyroid hormones. Its malfunction can affect menopause symptoms such as fatigue and weight changes. Between thyroid function and weight gain, therefore, there is an obvious connection. In turn, a decrease in progesterone causes water retention, which also increases weight. As a result of changes in hormone levels, appetite also increases and the sensation of hunger changes. This causes us to eat more than normal and gain weight1.
Slower metabolism and change in body composition
One of the signs of aging is a slower metabolism. When the metabolism slows down, the body uses fewer calories, and fat accumulates in various areas of the body. Unfortunately, everyone will face this problem sooner or later. People over 40. age also gradually lose muscle mass in favor of body fat. At first it is difficult to notice the difference in weight, but as we age, the changes in the proportions of the figure become more and more evident.
Bad eating habits
Usually around the age of 40, life is quite busy – work, caring for growing children and other engaging activities cause some people to tend to skip meals or not pay attention to what they eat. As a result, it’s easy to overeat or reach for oversized portions, resulting in very rapid weight gain.
The obvious answer to the question of how to stop weight gain seems to be a low-fat diet, but you shouldn’t completely give up fats, as this can further disrupt hormonal balance and contribute to weight gain. It is advisable to eat foods rich in healthy fats, for example, sea fish, avocados or nuts, and reduce the intake of sugar, white bread and processed foods. It is also better to give up strong alcohols in favor of less caloric red wine. Supplements are also a good way to support the balance of the body’s processes.
Lack of sufficient sleep and physical activity
The belief that the ideal length of sleep is evenly eight hours is a harmful myth. The need for nightly rest is a completely individual matter. The normal length of sleep is between six and 10 hours. Continuous sleep deprivation can increase the tendency to gain weight. Many people beyond 40. age also do not engage often enough in physical activity that could help them burn calories and reduce body fat. That’s why it’s a good idea to exercise for at least 30 minutes, a minimum of five times a week.
There are several reasons that can cause increased fat deposition after 40. age. It is important to be aware of what is harming us and, if possible, inhibit excessive weight gain.
1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3964739/