How to keep your body in a good shape when the metabolism and hormones fight vs you? You’re in your forties and your nutrition and physical activity levels didn’t change, but you keep on gaining weight, because – and sadly – the aging mechanism is already set in start mode. Let’s reveal what exactly happens when you age – and find ways to strike back!
Your metabolism slows down
Now even when your body is relaxed, it burns 50-60 calories less than it would daily. It might seem that these figures are not huge, but if you don’t adjust your workout and eating habits NOW, you might expect extra 3 kilos on your scale for Christmas.
What should you do?
You should review your nutrition plan and cut down on calories. If you want to lose weight, minimise fast carbs, start (at least roughly) counting your calories and try not to surpass the daily norm. One small step towards cutting your daily ratio by 60-100 calories, one giant leap for keeping your body in shape for years ahead.
You lose muscle
Once you reach 50, your muscle mass drops down fast – up to 15% yearly. But the strength and muscle loss already starts in your thirties. But age-related changes, lack of exercising , decrease of testosterone levels negatively influence your muscle mass, and in the matter of fact your body waste many calories to keep your muscles running. By losing muscle, you slow down your metabolism and improve your chances of gaining extra weight.
What should you do?
If you haven’t exercised before, it’s best time to hit the gym. Strength training exercises combined with high protein consumption will help you support or gain muscle mass.
Your endocrine system changes
For women who’ve reached 35, a surge of estrogen secretion gradually leads to a menopause and climax.
Although too much estrogen increases fat store, its withdrawal also has a negative impact on your weight. Once you’ve reached your menopause, the amount of abdominal fat, glucose and insulin levels also increase. For men, the testosterone levels also decrease after 30, which is perfectly revealed once they reach their 40ties and face depression, low libido and loss of muscle mass.
What should you do?
Have your thyroid, a butterfly-shaped gland, responsible for hormone secretion, diagnosed. Around 20% of women aged over 40 suffer from thyroid disorders. If you constantly feel sluggish and gain weight without a cause, ask your physician if you should get a hormonal imbalance testing. Hormonal therapy might help you avoid gaining weight. There are also natural ways of increasing your testosterone levels, such as strength exercising, high-protein sugar free diet and an absence of stress.
Once you’ve reached your forties, you can still keep your body in shape, especially if healthy nutrition and workouts become a (significant) part of your routine. Although the time acts against us, you can even look better than in your thirties! Wanna bet?