Why do people get fat after 40 years and how to fix it

For information on how to maintain a good figure when the metabolism and hormones are working against you.

Some people, after 40 years begin to gain weight, despite the fact that nutrition and physical activity do not change.

Even if you are still active in the body has already started the process of aging: slowing down the metabolism, reduces the amount of muscle mass and some hormones that are important to maintain a good figure. Let us examine the causes of excess weight and explain how to deal with it.

slows down metabolism

The large-scale studyRelationship Between Basal Metabolic Rate, Gender, Age, and Body Composition in 8,780 White Obese Subjects. 2010 tested more than 8000 people of different ages and found that adults over 40 years of basic metabolism is reduced by 3.1-3.3%.

This means that the body is at rest burns 50-60 calories less per day. It seems that it is not too much, but if you do not change the level of physical activity and dietary habits, you can type three kilograms per year.

What to do

You need to revise your diet and reduce calorie intake. If you want to lose weight, Reduce the number of fast carbs, even approximately count calories and try not to exceed the daily rate.

Remember that even small changes lead to significant results in the long term. Having cut down your diet by 60-100 calories and making healthier food, you have laid a solid foundation for the preservation of good physical shape for years to come.

Lost muscle mass

After 50 years of muscle mass decreases very quickly - up to 15% per year. However, the process of muscle loss and strength starts after the third ten. according to a studyStrength and muscle mass loss with aging process. Age and strength loss. 2013, the difference in the amount of muscle mass in people under 40 and over 40 years ranges from 16.6 to 40.9%.

Age-related changes, lack of exercise, reduced testosterone levels - all this has a negative effect on the amount of muscle mass, and in fact on its service body spends a lot of calories. Losing muscle, you further reduce your metabolism and increase your chance to gain extra weight.

What to do

If you are still not involved in sports, it's time to start. Power training combined with a high protein intake will help you to maintain and increase muscle mass.

Hormonal changes

In women, after 35 years there has been a decline in estrogen that eventually leads to menopause and menopause. Although an excess of estrogen promotes fat accumulation, the lack of it as a bad effect on weight. The transition to the period of menopause is characterized byThe emergence of the metabolic syndrome with menopause. increase in the amount of abdominal fat and glucose and insulin levels.

In men, testosterone levels decrease after 30, but it becomes particularly evident right after 40 years. according to a studyTestosterone and Aging: Clinical Research Directions. 1991 in men after 39 years, the level of free testosterone (non-protein) is reduced by about 1.2% each year.

Depression, decreased libido, loss of muscle mass and increase the percentage of fat - all signs of a decline in testosterone levels.

What to do

Check the thyroid gland - the body is directly involved in the production of hormones. About 20% of women over 40 years old suffer from thyroid problems. If you feel lethargic and gain weight for no apparent reason, ask your doctor about whether to be tested for hormonal balance. Perhaps, hormone therapy can help you avoid weight gain.

In addition, there are natural ways to increase testosterone: Weight training, high-protein diet without the use of sugar, lack of stress.

After 40 years it is possible to maintain good physical shape, especially if healthy eating and exercise will become part of your lifestyle. Although time is working against you, in 40 years you may well look better than 30.

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