Jyoti Negi Last updated on: 11/20/2015, Permalink

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Weight gain is a common problem for women over 40. Maintaining healthy weight becomes increasingly difficult as the body’s metabolism slows down with age.

Why are women more prone to weight gain after 40?

Menopause

The unexplained weight gain in women over 40 can be attributed to the natural hormonal changes in the body. In women these changes are related to menopause. During the period of perimenopause (period shortly before menopause), the levels of hormones in the body such as estrogen and progesterone begin to reduce gradually, which will eventually lead to menopause. These inconsistent changes in the hormonal levels across the perimenopause affect the digestion and the metabolism of the body. These changes substantially contribute to increased abdominal obesity which leads to additional physical and psychological morbidity [1].

Thyroid Problems
An underactive thyroid could also be one of the main reasons for gaining weight[2]. The thyroid gland produces hormones that regulate metabolism, thus any problem with the thyroid may decrease the metabolism of the body.

Changes In Sleep Patterns
Peri-menopausal and menopausal women frequently report changes in their sleep patterns. Factors such as difficulty falling asleep and insomnia all contribute to lower energy levels and feelings of fatigue. Chronic sleep deprivation is also linked to elevated cortisol levels which contribute to fat gain. Research shows that sufficient sleep plays an important role in weight management and decreasing the risk of metabolic disorders such as insulin resistance and diabetes as well as other sleep-related problems [3].

Tips for weight loss for women over 40

Adjust Calorie Consumption

Low calorie diets containing 1,200 to 1,600 calories a day are often appropriate and safe for women over 40 and do not require medical supervision. To achieve a weight loss of approximately 1 pound per week, reduce calorie intake by 500 calories and for 2 pounds, reduce by 1,000 per week.

High-Protein, Low-Carb Diets
According to a study, diets that are rich in protein but low in carbohydrates also help weight loss because of the high-protein component of this diet [4].

Metabolism Boosting Foods
By eating these metabolism boosting foods, you will slow down the production of insulin and increase your metabolism. Foods such as Whole Grain Cereals / Oatmeal, Low Fat Yogurt / Skim Milk, Green tea, lean proteins, fruits such as apples, pears and vegetables such as Broccoli and Spinach are great metabolism booster foods.

Get More Sleep
Sleeping well is essential for maintaining a healthy body weight and metabolism especially for women over 40 [5].

Exercise
Because your body works differently after 40, make it a goal to exercise on a regular basis. Exercise helps your metabolism work well. Weight training is recommended for women over 40 to compensate for the decreased muscle mass from falling hormones.

Detox Your Liver
The liver performs a range of critical functions in the body, two of its main roles are fat burning and detoxification. If you’ve gained weight, especially around your midsection, it may be a sign that your liver is not functioning properly. Detoxing your liver will help it work more efficiently [6]. Start the detoxing process by cutting down on sugar, cutting out artificial sweeteners and trans-fatty acids.

Reduce Stress
Stress can also contribute to hormonal imbalance and lower your metabolic rate. Yoga  and meditation can reduce the impact of exaggerated stress responses, promote hormonal balance and may be helpful for both anxiety and depression [7].

References

1. Davis, S. R., et al. “Understanding weight gain at menopause.” Climacteric 15.5 (2012): 419-429.
2. Thyroid And Weight. www.thyroid.org.
3. Sleep Health. www.healthypeople.gov.
4. Soenen, Stijn, et al. “Relatively high-protein or ‘low-carb’energy-restricted diets for body weight loss and body weight maintenance?.” Physiology & behavior 107.3 (2012): 374-380.
5. Sharma, Sunil, and Mani Kavuru. “Sleep and metabolism: an overview.” International journal of endocrinology 2010 (2010).
6. How To Recharge Your Metabolism After 40. www.everydayhealth.com.
7. Yoga For Anxiety And Depression. Harvard Health Publications. Harvard Medical School.