Many women gain weight once they hit 40, especially around the waist. Even with healthy diets and regular exercise, weight gain can still happen because metabolism slows down and losing weight gets harder.
But why do we gain weight after 40? There are many reasons for weight gain after 40. Some are biological and some come from lifestyle choices.
• Biological reasons for gaining weight after 40:
1- Hormones:
For most women, hormones start to change from the mid-30s through their 40s. This shift means less estrogen is produced, which leads to fat starting to build up around the middle.
2- Genetics:
Many people have a genetic tendency to gain weight. Scientists found specific genes that decide how many fat cells a person has and where the fat gets stored. This obviously can't be changed.
3- Muscle Loss :-
Most people start losing muscle mass once they hit their 40s, and it keeps going as they get older.
4- Low Metabolism :-
Two things happen to metabolism after 40 :-
First :- Basal metabolic rate (BMR) drops.
Second :- Total energy used during exercise decreases.
This makes losing weight harder.
• Lifestyle factors that cause weight gain after 40 :-
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Unhealthy eating habits.
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Eating extra calories.
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Tending to sit too much and body being inactive.
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Not doing enough exercise.
•How to start exercising after age 40:-
When it comes to age-related weight gain, always remember it's never too late to start exercising. Especially paired with a healthy diet, it will help you lose weight at any age.
Try as much as possible that weight loss isn't the only reason you exercise. Do it for your mental and physical health long term. This will reduce the pressure on you.
If you're not sure how to start exercising, just commit to some daily movement, like a quick walk or joining any exercise class.
If you're ready to start a workout plan, we'll help you out:-
• First:- Set your weekly workout goal:-
If you're exercising for the first time, it's good to start with basics and then increase the workout intensity over time. Start with a few weeks of simple cardio and strength exercises to build a base for stronger and more intense workouts.
Of course, how much you need to exercise depends on your weight loss goals. So try 30 minutes of moderate exercise daily and build up gradually. This level can keep your heart healthy and help lower cholesterol and blood pressure. It’s a great place to start whether you work out regularly or are getting back into it after a break.
• Second:- Try to keep balance:-
While losing weight might need 300 minutes or more of exercise per week, to reach your goal you need a more balanced routine to maintain fitness. So focus on about 150 to 250 minutes weekly with a goal you can keep long-term. Sticking to this balance can help you keep your weight off after you hit your goal.
Balance also means allowing yourself some flexibility. For example, one week you might only do 150 minutes of exercise, and another week you may hit 300 minutes or more. Just always make sure to take a rest day to recover.
Third:- Increase the intensity of your workouts:-
When you're ready to do tougher and more intense workouts, here are some tips to boost your calorie burn every week:-
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Try high-intensity interval training.
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Do workouts that mix cardio and strength training together.
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Add more time to your workout each time, even just 10 minutes.
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Increase how often you train. You can do some workouts in the morning, and others later the same day.
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You can get a personal trainer to make your workouts more professional and motivating (Fitness Garage offers this).
• At age forty :-
Remember that getting older is part of being human, and the changes in your body are a normal part of that process. So being kind to yourself as you age might be what you need most.
If you’ve been working hard and eating healthy but still don’t see any results, you should reach out to a doctor to discuss the reasons and explore other more effective ways to reach your goal.
