Is Weight Loss Harder After 40?
Are you finding that weight loss is harder as you get older? Do the old tricks that you've always relied on to look amazing in your favourite summer dress not really work any more?
Following on from my April newsletter that debunked common diet myths, this month I'm examining some of the reasons why weight loss in your 40s and 50s may not be quite so plain sailing as it used to be.
Creating a calorie deficit by burning more energy than you take in is certainly an important factor when it comes to weight loss, but it’s not the only thing that matters. In reality your hormones can play a big part in blocking weight loss and this month I'm looking into some of the more common hormonal imbalances that could be having a direct impact on your weight.
Inflammation
There is a direct link between chronic inflammation and your inability to shed excess weight. Chronic inflammation is usually ongoing and long-lasting, and is different to acute inflammation which occurs for a short period of time in response to an injury or infection.
Prostaglandins are hormone-like compounds that are made at site of tissue damage where they cause inflammation as part of the healing process. But if the tissue damage continues, your body may produce more and more prostaglandins which can lead to chronic inflammation
Chronic inflammation can be caused by eating too much sugar and/or processed foods, by absorbing damaging toxins from your food or personal care products, if you experience chemical sensitivities or allergies, if you have an overgrowth of bacteria or yeast in your gut, or if you are regularly stressed.
Poor Appetite Regulation
Hormones regulate your appetite in order to help your body maintain your energy levels.
Leptin is a satiety hormone produced in your fat cells that signals to your brain that you are full or 'satiated'. If you have leptin resistance, your brain doesn’t respond as it normally would to leptin and you don’t get the sensation of feeling full or satiated. This causes you to eat more even though your body already has sufficient fat stores.
Insulin Resistance
Whenever you eat carbohydrates they are broken down into glucose in your digestive system and absorbed into your bloodstream. As your blood glucose level rises your body secretes the hormone insulin which moves the glucose from your bloodstream to your cells, and then what's not used up immediately is transported to your liver and muscles for storage. But those storage 'units' can only take-up so much glucose and any that is left over is converted by your liver into triglycerides. Insulin then stores those triglycerides as fat.
Consistently high blood glucose caused by frequent meals and snacks can eventually lead you to becoming insulin resistant. This means that glucose isn't moved out of your blood and into your cells after you've eaten, your blood glucose stays high and what is not used gets converted into fat by your liver.
As you age you will naturally become more insulin resistant, which is why women in particular seem to put on weight much more easily after the age of 40, and why you may also find it harder to lose weight.
Elevated Cortisol
Cortisol is a hormone naturally produced by your adrenal glands. Cortisol is released when you’re under stress and sends your body into fight-or-flight mode.
One of the functions of cortisol is to stimulate your fat and carbohydrate metabolism, creating a surge of energy in your body. While this process is essential for survival situations, it also increases your appetite and can cause cravings for sweet, fatty and salty 'comfort' foods which, if cortisol is elevated for a long period of time, are going to lead to weight problems.
As if this wasn't enough, raised cortisol levels can lead your body to produce less testosterone. This may cause a decrease in your muscle mass, as well as slow down how many calories your body burns at rest (your basal metabolic rate) which can ultimately lead to difficultly in losing weight.
Oestrogen Dominance
As women hit perimenopause in their mid to late 40s, many notice that they are gaining weight.
During peri-menopause, the first hormone that decreases is usually progesterone. This can lead to oestrogen dominance, a common symptom of which is weight gain, causing you to store more fat around your stomach area.
It can often be confusing to hear that oestrogen dominance is one of the primary factors that lead to weight gain during peri-menopause, as it is commonly understood that oestrogen levels drop during this time.
Whilst it is true that your oestrogen levels drop significantly during peri-menopause, if your progesterone levels decrease at a faster rate you can still become oestrogen dominant, no matter how little oestrogen you actually have in your system.
Oestrogen dominance can trigger the pancreas to secrete more insulin but after time, as discussed above, your cells can become resistant to the insulin signals and the result is higher blood glucose and weight gain.
During late peri-menopause and menopause, oestrogen production by the ovaries start to drop and so the body looks to other sources of oestrogen. The main source is fat cells and so to regain oestrogen balance, the body starts converting all energy sources to fat, which leads to weight-gain, especially in the abdomen area.
How to overcome midlife weight gain
Maintaining a normal hormonal balance is important for a healthy weight and you may need to adopt some of the changes below to help achieve it.
Diet
It’s important to eat a balanced diet as this can reduce abdominal fat:
Fibre: Fibrous foods help reduce elevated oestrogen levels. Eat a variety of colourful vegetables and whole fruits daily. Include whole grains and lean proteins along with healthy plant-based fats, and fatty fish in your diet.
Processed foods: Avoid all refined grains, processed meats and anything processed, such as ready-to-eat snacks, altogether.
Stay hydrated all the time by consuming soups, herbal teas and plenty of plain or fizzy water.
Cut down on sugar: Drastically reduce consumption of sugary sweets, syrups, sodas, juices and other beverages, particularly those that are high in high-fructose corn syrup.
Constipation builds up toxins in your body which is bad for hormonal balance. Make sure your diet contains plenty of fibre and consume more pro-biotic fermented foods such as sauerkraut, kimchi and miso.
Reduce Alcohol Consumption
Excess and frequent alcohol consumption is a stress to your body which can affect your liver function, kidney function and hormonal balance. This in turn inhibits detoxification leading to a build-up of toxins which can cause inflammation. Most alcoholic drinks will also stimulate your pancreas to release insulin which will quickly turn the sugars contained in wine, beer and mixers into triglycerides (a type of fat) to be stored in your liver or fat cells.
Take More Exercise
Being physically active is very important to maintain healthy hormone levels and prevent weight-gain. Exercise helps reduce oestrogen and increase testosterone which helps lose fat, build muscle and strengthen the bones. Strong bones are required to sustain an exercise regimen.
Strength training also helps regulate insulin levels, and lower blood pressure. Commit to an exercise schedule and maintain it rigorously.
Reduce Endocrine disruptors
Reduce your exposure to all those substances or chemicals that can disrupt or interfere with the function of your hormone-secreting endocrine glands.
Examples of endocrine disruptors are chemicals used in plastic containers, cans, or water bottles, such as BPA. Stop using plastic and replace it with metal or ceramic. Never microwave plastic containers.
Stop consuming cosmetics and personal-care products that contain phthalates. Read the labels before you buy.
Weight loss isn't easy unless you have support
Don't be fooled by the dramatic before and after pictures used by many weight-loss companies, or by stories of rapid weight loss achieved with little or no effort.
Weight loss isn't easy - it requires consistency, self-love, hard work and patience. It is also much easier when you have support from someone who will hold you accountable and help you to reach your weight-loss goals in a way that suits your body and your lifestyle.
If you're struggling to lose weight then you are not alone
Whether you are looking for a bespoke nutrition and lifestyle plan to delve deeply into your health, or need some motivation and accountability to help you reach your goals, I am here to support you.
Book a complimentary Health and Energy Review to discuss the options for support that available for you
