5 reasons it's hard to lose weight after 40

I wish I could say I was one of those 20 somethings who could eat anything and not gain weight.  Being overweight was an issue I dealt with my whole life, never benefiting from the fast metabolism that allowed  me to binge and still wear skinny jeans. Now in my 40's it seems even harder to take it off and keep it off.  WHY????
​Here are 5 reasons why losing weight after 40 becomes more challenging (and ways to defeat Father Time)

1. Hormones

I'm sure you saw that one coming from a mile away!  It is no secret that a change in hormones is one of the top culprits in the 40+ weight loss struggle. Hormones are powerful little chemical messengers in your body that play a role in everything from puberty and reproduction to mood and metabolism.  When unbalanced, one may begin to feel fatigued or depressed, experience mood swings, irregular menstrual cycles, infertility and, you guessed it...weight gain!

2. Stress

I wish I could go back to my stressed out 20 something me and tell myself to chill...it's only going to get harder!  Not to downplay the stressors of those wonder years, I just realize now most of what stressed me out was temporary or fixable and not the end of the world.  Now as a mom, stress compounds not only from the safety and well being of myself, but also little humans that depend on me.  This "adulting" lifestyle has introduced the stress of work, home, family, bills, hobbies and all around life balance.  Adrenal glands are working overtime, hormones like cortisol are toying with my hunger and satiety cues, all resulting in weight gain with am emphasis on relocating stored body fat to the belly.  It's true..adulting IS hard!

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3. Poor Sleep

1 (hormones) + 2 (stress) = 3 Poor Sleep.  Whether it is a hot flash in the middle of the night or a racing mind as you lay your head down on the pillow, sleep quality decreases as age increases.  Add to the mix our dependence on all things technology and our brains do not know the difference between night and day.  Less sleep or less restful sleep disrupts the hormonal balance, confuses our hunger vs. satiety cues, gets us craving carbs, confuses the natural circadian sleep/wake rhythm and leads the needle on the scale in the wrong direction.

4. Less Physically Active

So now you are tired, and stressed.... perfect recipe for a Binge Watching session.  Who wants to lace up for a walk or put on yoga pants to actually do yoga, right?  In my 20's I was walking to and from classes, meeting up with friends to go out to clubs at night and having boundless energy to go, go go! I wish I could go back and bottle some of that up.  These days life looks more like 8 hours at a computer that zaps any enthusiasm I might have had to lace up for a walk after work.  All work and no play...you know the story.

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5. Decrease Lean Muscle

Less movement and no motivation to go to the gym means less resistance training.  As we age, our lean muscle mass naturally declines (design flaw of the human body).  Lean muscle burns more calories (aka metabolism) when the body is at rest.  That roaring 20 something metabolism fire is a thing of the past.  As lean muscle decreases, so does metabolism, fewer calories are burned throughout a day than once upon a time.  Do the math.  If you are burning fewer calories a day, but still eating the same amount of calories you did when in your 20's or 30's, where do the extra ones go?  You guessed it...it is being stored right there in that lower belly bulge.  Thanks again, hormones!!

Defend Yourself in your 40's

It's not like we can stop the clock on aging.  What's a 40 something to do?  Purchase shares in elastic waist bands?  Hide under a cozy blanket with the top Netflix subscription?  Cry??? 
Deep breath...there is a solution! (and it is not one of the above) There are many ways we can win the battle of the belly bulge.  It will take change, commitment and consistency but it is possible.  Here are some simple and realistic steps you can begin incorporating to battle the bulge:

• Choose the Right Foods: weight loss really does happen in the kitchen.  Fill your fridge and pantry with whole foods such as fruits and vegetables that are in season as well as nuts and seeds. Choose whole grain pastas, rice and breads. Opt for lean, grass-fed meats that have not been processed with nitrates or nitrites. I like ButcherBox.com for the quality, price, values and home delivery.  Don't fear fat, get your healthy fats from fatty fish like salmon, nuts, avocado, coconut, olive and avocado oil.  Avoid added sugar as it feeds unhealthy bacteria in the gut and causes inflammation.  If choosing to sweeten foods or drinks, stick to unprocessed sweeteners such as raw honey or 100% maple syrup (in  moderation, of course.)
• Reduce Stress:  reducing stress, and the weight promoting hormones that come with it, is an important step in losing and keeping excess weight off.  As we enter midlife, the stress we once felt during final exam time may be looking like a walk in the park.  Now, more than ever, it is important to acknowledge the stressors, no matter how big or small, and identify a menu of strategies to deal with each.  For example, if you are the taxi mom, having to drive two places at once, is there a carpool, friend or teammate that may be able to help?  Not enough time to make dinner because you left work late? Having meals planned ahead of time will guarantee you have ingredients on hand while keeping a calendar of events handy so you know when a slow cooker meal will save the day.  (Check out my "4 Steps to Meal Planning" to get started) You could also try a meal delivery such as Hello Fresh for quick, simple and healthy meals.  Take time out for hobbies and relaxation.  Scheduling your priorities (including "me" time) will ensure you have time for everything without becoming a stressed out monster.  This is one of my FAVORITE videos demonstrating the importance of taking care of self in order to give to others:​

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• Improve Sleep Sometimes it seems like just when we want to shut down, the brain goes into hyper drive reminding you of looming deadlines, all the places you need to go, the things to do and people to see tomorrow and, oh...let's not forget about that time 25 years ago when you did that humiliating thing and your brain wants you to dwell on it right now! The brain likes to be active so it is your responsibility to shush it, but this takes practice.  Creating a consistent bedtime routine trains the brain to power down so you can achieve a restful 7-8 hours (and yes...you need 7-8 hours of sleep to fully recharge).  Turning off devices and electronics, engaging in a relaxing hobby, decluttering your sleep space, setting the bedroom temp to about 64 degrees and turning out the lights signals the brain, and it's circadian rhythm, that it is night time and to prepare for rest. Add a little guided meditation or Sleep Story from the Calm app and a little Eden's Garden Sleep Ease  (anxiety and sleep) essential oil in the  diffuser  and you will find yourself find dreamland before you can say "sweet dreams".
• Get Active (and don't be afraid of weights) how many steps have you taken today? At a bare minimum, you should be tracking 10,000 steps on a daily basis.  In addition to this, 30 minutes a day or 150 minutes a week of moderate to vigorous exercise is recommended for health and longevity. Unfortunately, that 1 mile walk you do each night ain't cutting it.  Moderate to vigorous activity requires your heart beat 60-80% your max heart rate (to determine max heart rate, subtract age from 220.)  Wearing a trackable that records steps and heart rate can help you stay in the zone. As I also mentioned, in your 40's you begin losing muscle mass, which results in slower metabolism.  Resistance and weight training is a must as we enter this stage of life.  Resistance bands and dumbbells are great items to have at home for an on demand workout. or include circuits of body weight exercises after a walk or other cardio workout.  Check out a local gym and have a personal trainer walk you through a circuit to assist with set up, form and safety.  Don't worry, ladies, you will not be building giant biceps and quads, but you will be maintaining your current muscle and maybe even noticing a leaner body with more definition.  Bonus: weight training also helps prevent bone loss AND reduce stress (see above).

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The Bottom Line

Weight gain is sneaky and silent.  A pound this year, two next year.  By the time you have reached the next decade, you could be carrying an extra 10-20 pounds.  The key is maintenance and prevention.  Changing bodies requires changes in habits.  Slowly incorporating these simple steps I have shared will have you moving in the right direction.  
Need more support?  Let's set up a time we can chat about your struggle. Together we can create a plan of action that will keep Father Time quiet!

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