Updated: Nov 11, 2021
If losing weight is getting harder, you're not alone.
You are eating well and exercising regularly but the pounds are increasing on the scale and the struggle to keep a silhouette body is getting to be harder and harder.
So, is it harder to stay in shape as we get older?
The hard truth is, yes. After the age of 30, your body needs less energy and you can not eat like you did in your twenties without suffering from weight consequences.
Then as you move past 40 and head to middle age, changes in hormones, metabolism, and muscle all make it harder to stay trim. But it’s not impossible to do. First, acknowledging and understanding how your body changes, you can work smarter to lose weight and keep it off.
Why is it harder to lose weight as we get older?
Hormonal changes can increase your weight too. It is very common for women to gain weight during menopause you experience a drop in estrogen which induces an increase in weight, particularly around the belly. Mid-40s is the lead up to menopause which can trigger mood fluctuations that make it much harder to stick to a consistent healthy eating and workout routine.
Stress can definitely contribute to weight gain. Time pressures can easily remove your planned workout off of your to-do list, and when you feel anxious, it is normal to reach for an unhealthy quick salty or sugary snack. Your levels of hormone Ghrelin, which is the hungry hormone that stimulates appetite, increases food intake and promotes fat storage, is increased when stressed.
METABOLISM SLOWS DOWN
Our metabolism runs around the clock (24/7) to turn the drink and food we eat into energy for our body to function. Even while sleeping, it provides your body with the energy needed to breathe, circulate blood, and repair cells. Metabolism can slow down with age, which means you store more fat because you burn fewer calories.
You lose muscle as you get older. This is a bigger issue than just losing muscle definition and having a tone body because muscle actually burns more calories than fat, so losing muscle means it will be harder to burn the calories you are consuming.
Why do you lose muscle with age? As we age, hormonal changes naturally occur but it is also true that if you don’t move it your muscles you lose them. As we get older we we tend to move less. So it's important to make time everyday to use your muscles to prevent losing them. If you have a busy family life or your work life balance doesn't exist set multiple times throughout the week to use your muscles to prevent losing them. Unfortunately, injuries become more common with age, all the more so why you need to stay active as you get older to keep muscles strong.
Men have their fair share of the hormone rollercoaster too. Normally from the age of 40, testosterone levels drop. Testosterone is responsible for regulating fat distribution, muscle strength and muscle mass. Less testosterone can make it difficult to burn calories.
Women and men both make less growth hormone starting around middle age. Growth hormone assist your body to use fat.
How can you prevent weight gain with all these changes to your body working against you as you age?
5 Tips To Stop Weight Gain
1. Hydrated well – Everyday you should aim to drink plenty of water (at least 64 oz a day) and stay clear away from juice, pop, and soda drinks. Dehydration can make you feel hungry, which are symptoms similar to hunger. Before eating always drink a glass of water to avoid confusing dehydration for hunger. Dehydration has also been linked to a higher BMI and increased risk of obesity.
2. Shake up your exercise routine – Incorporate a good mix of weight training and aerobic exercises. Weight training will build up and strengthen your muscle. Aerobic exercises will increase your heart rate and burn more calories, such as brisk walking, running and cycling.
3. Watch your portion sizes – Your body will store all the energy from the foods and drinks you consume as fat if you don’t burn it. It’s important to watch your portion sizes and possibly cut back how much you eat to feed your body what it needs. 4. Make each bite worth it – Don't reach for the high processed foods that lack nutrients. Instead eat mostly whole foods to avoid cravings that add to your waistline. Focus on foods rich in nutrients full of vitamins and minerals, fiber and protein, fruit, veggies, legumes, nuts and whole grains. 5. Stress less and sleep well – Participate in activities that help decrease your stress level. Less stress means you’ll sleep better, won't reach for comfort foods, and stick to your exercise routine.
While diet and exercise are key, there are some instances in which we all may need a little help. Chic Wellness Lux Spa offers a few non-invasive procedures/ products that may help you along the way.
iLipo Laser: breaks down fat cells which results in inches lost.
Silhouette Body: permanently destroy fat cells which results in inches lost, tightens skin, smoothes cellulite and removes stretch marks on treated areas.
Infrared Sauna: can burn up to 600 calories aids in weight loss, increases energy, pain & inflammation relief, eliminating toxins from the body, and so much more.
Products such as slimming creams and detox tea are available at: www.chicwellnessluxspa.com
Before making changes to your diet always consult a healthcare professional or a dietitian.