Have you ever wondered why weight loss and especially weight maintenance becomes more difficult with age, especially after 40? Do you stress about how to maintain the desired weight and whether you will need to follow a very restrictive diet to achieve it?;
What are the reasons that prevent weight loss after 40?;
The most important factors are a decrease in metabolism and a change in the hormonal profile.
Decrease in basal metabolic rate
Over time, there is an observed decrease in basal metabolic rate v 5-25%. In other words, the calories burned by the body at rest are reduced, and so with the same caloric intake, a person may notice an increase in body weight and specifically fat.
It is no coincidence that from the age of 20-25 to 65 years, most people experience an increase in body fat and more specifically a redistribution of fat in the body. In particular, visceral fat, i.e. fat in the abdominal area, increases.
Along with the increase in fat, both muscle and bone tissue are reduced. Muscle mass peaks at around the age of 30 and then gradually decreases.
It is estimated that the reduction in muscle mass by the age of 70 years can range from 20 to 40%, which can lead to sarcopenia.
Reduction of physical activity
Η reduction in physical activity, has so far been the best known cause of decreased metabolism. In particular, as humans grow older, they spend less and less time exercising, and as a result, they fail to maintain their muscle mass levels. A reduction in muscle mass equates to a reduction in the body's burn rate and therefore a reduction in metabolism.
However, recent data suggest that the visceral fat and increased body fat in general can also have a negative impact on muscles, as it secretes pro-inflammatory substances that promote inflammation and ageing.
The infiltration of fat into the muscles can affect neuromuscular activation and muscle performance and thus lead to a progressive decrease in mobility.
Change in hormonal profile
Η change of hormonal profile, is another factor that makes weight loss more difficult and at the same time favours an increase in body fat over time.
Women usually at the age of 45-55, enter menopause, a state in which the levels of female sex hormones, the estrogen, are reduced and changes in the woman's body and metabolism are noticeable.
Sleep/mood disorders, osteopenia/osteoporosis, skin problems, impaired lipid metabolism and increased risk of cardiovascular disease are some of the effects of this period.
In fact, it seems that menopause is associated with the redistribution of fat in a woman's body, the deposition of fat in the abdominal area, thus favouring visceral fat. As in women, there is a decrease in the male sex hormones, androgens, with increasing age.
Testosterone is the most powerful androgenic hormone. Decreased levels testosterone have also been associated with an increase in body fat and a decrease in muscle tissue.
What are the right tools to help me lose weight after 40?;
By following these tips, you can control your body weight and gain health, especially if you are over 40 years old.
Consume daily fruit & vegetables.
By adding a variety of fruits and vegetables to your diet, you increase your intake of fibre, which helps you feel full for longer periods of the day, making it much easier to control your body weight.
In addition to fiber, their daily consumption contributes to the coverage of essential nutrients see vitamins, which the body needs for the normal functioning of the body.
Prefer fruits and vegetables with a bright colour, such as beetroot, peppers, tomatoes, carrots, carrots, berries, grapes, cherries, plums etc., as they are rich in antioxidants. Antioxidants fight free radicals in the body and slow down aging.
Don't forget hydration.
Good hydration after 40 helps with weight loss. To achieve good hydration, drink water rather than sugar-rich drinks such as juices, coffee with whipped cream or syrup or sugar sweets, cold tea, soft drinks, etc.
Increased consumption of sugar-rich beverages leads to increased caloric intake during the day and therefore weight gain. Start your day with a glass of water, replace soda with sparkling water with a little freshly squeezed lemon to give it some flavour and make a habit of drinking a glass of water before every meal.
This way, you'll manage to keep your hydration at healthy levels.
Choose low-fat dairy products.
Replace full-fat dairy products such as milk and yoghurt with their semi-skimmed options (1,5%-2%).
Prefer eating cheeses that are naturally low in fat such as cream cheese, cheese, cottage cheese, cottage cheese, and cottage cheese. Otherwise, opt for eating light cheeses, i.e. those containing <13% fat, e.g. feta, edam, gouda.
By choosing low-fat dairy products after your 4th decade of life, you reduce your caloric intake compared to if you had preferred to eat the full-fat versions. So you're putting another stone in your weight control.
Don't forget your daily intake of high biological value proteins.
The body needs a daily intake of foods rich in high biological value proteins to meet its needs, including the maintenance of muscle mass.
Proteins of high biological value contain all the essential amino acids that the body cannot synthesize on its own, in the proportions it needs. They are found in foods of animal origin, such as red and white meat, fish, eggs, milk, yoghurt and cheese.
To avoid a decrease in metabolism after the age of 40, it is therefore important to consume the above foods daily. Red meat should be eaten up to once a week and white meat up to twice a week.
If you are vegan, then don't forget to eat a source of carbohydrate such as rice, bread, potatoes along with your consumption of legumes. In this way, the amino acids of the two food groups complement each other and you get the high biological value protein that the body needs.
Avoid eating processed foods.
The more processed a food is, the more calories and preservatives it contains.
Burgers, pizzas, cakes, biscuits, French fries, are just a few examples with increased fat (usually saturated) and/or sugar.
Avoid having them in your daily diet after 40 and instead choose foods with increased nutritional value, i.e. foods that are rich in vitamins and fibre.
Listen to your stomach.
Pay attention to the messages your stomach is sending to your brain. What do I mean? When you consume a food, stop when you are full, that is, when you have felt full and no longer feel hungry.
On the other hand, it's a good idea not to leave your stomach empty for long hours. Separate cravings from biological hunger and thus avoid eating unnecessary calories during the day.
Consult an expert to plan and organise your daily meals.
If you have difficulty managing your diet on your own, consult a licensed Dietitian-Dietician to guide you properly so that you can achieve your goal.
Don't forget exercise.
As cliché as it sounds, diet combined with exercise always gives the best results. Set aside some time most days of the week for physical activity.
In addition to aerobic exercise e.g. walking, cycling, spend time on anaerobic exercise e.g. strengthening exercises, so that you maintain both your weight and muscle mass at normal levels.
In conclusion, the solution to weight loss after the age of 40 is to focus on maintaining muscle mass through diet and exercise, good hydration, eating moderately processed foods and eating consciously.
Danae Evlogomenou, dietician - nutritionist
