POST 40’S WEIGHT GAIN!

Changes occur in life so choose to be happy with the body you have

Ihear this question so often: “Why is it that what I did in my 30’s doesn’t work anymore in my 40’s?” The reason why this happens can vary from person to person, particularly due to the role of genetics.

However, there are also other major factors that will impact on why it’s harder to lose weight and/or build muscle when we hit 40’s (especially for women).

Here are the main five.

1. Hormonal changes.

One of the main culprits behind women’s body changes are hormones. Hormones regulate biological processes such as muscle growth, hunger, heart rate and the menstrual cycle. They affect everything!

Hormone levels start to change around the mid-30’s and into the 40’s; levels of estrogen, progesterone and testosterone fluctuate. This will cause a cascade of changes, from decreased bone density and lean muscle mass to changes in appetite and mood.

2. Slower metabolism & lifestyle.

Around our 30’s, women’s metabolism starts to slow down. Basal metabolic rate drops roughly one to two percent per decade. Also due to the demands of life (kids, career, carer responsibilities) we tend to be less active and exercise less, which impacts our metabolism even more and we burn less calories through the day. However, our diet stays the same, so that will impact your weight gain.

3. Muscle loss.

Both human growth hormone and testosterone start to decrease in our 30’s and that impacts our muscle mass. The more muscles we have, the more calories we burn, so if we are losing muscle, we are not burning same number of calories. Add to that slower metabolism and a less active lifestyle, you can see why you are not burning as many calories as when you were younger.

This is why resistance training and building muscles is so important for women in their 30’s and 40’s and beyond.

4. Sleep and stress.

As we age, we have more responsibilities (kids, career, etc.), and with more responsibilities come more stress. Stress impacts our appetite and sleep. And lack of sleep is going to impact our appetite and stress.

Also, as the hormones change, women can experience hot flashes and night sweats, which will also most likely impact sleep patterns and this can cause you stress.

5. Alcohol and liver health.

Who doesn’t like a glass of wine at the end of a stressful day?

Due to social acceptability and availability of alcohol, women are drinking more now than in the past. According to the National Drug Strategy Household Survey conducted by the Australian Institute of Health and Welfare, 12.5% of Australian women aged 40-49 are likely to be drinking at risky levels.

However, overconsumption of alcohol impacts your body composition, your sleep and your liver health. Liver is a key driver for hormonal balance. If the liver can’t do its job, that’s going to impact our hormones. Cutting down on alcohol is a great way to cut calories to help with weight loss and, of course, improve your health.

The important takeaway from this is that we can only control so much of what happens to our bodies as we age. Do the best you can with the body you have. Nurture it with good food, movement and exercise; manage your stress; prioritise your sleep. And remind yourself that it’s not your fault that your body is changing. It’s going to change for all of us. It’s just a part of being human.

Magdalena Hawley is a Qualified Personal Trainer and Food & Wellness Coach. She is a founder and head trainer of Mums Going Strong Fitness group and personal training company specialising in postnatal fitness with a focus on core and pelvic floor recovery. Creator of Busy Fit Mums online program.