Managing Weight in your 40’s+
Have you gained a few pounds as you’ve transitioned your 40’s? Have you found that it’s mainly gathering mainly around your tummy? If so, you are not alone.
Why am I gaining weight?
As we age and enter perimenopause and menopause, our bodies undergo numerous changes, including a significant shift in hormone balance, particularly oestrogen and progesterone.
The decline in oestrogen affects insulin sensitivity, making us slightly more insulin-resistant which leads to increased fat storage, particularly around the middle. Reduced levels of progesterone may also contribute to bloating and water retention, leading to feelings of weight gain.
We also begin to lose muscle mass with age which can slow down our metabolism making it harder to keep the weight off. So slowing down/moving less as we age is not a good thing!
The usual tricks that worked in your 30’s may no longer have the same impact once you reach your 40’s. The quick fixes and faddy diets that helped you get into your little black dress for a special occasion no longer belong in your toolkit! You need a long-term, nutrition & lifestyle routine that will see you through perimenopause and into post-menopause. You require a different plan to see you through to a healthy old age.
What should feature in your basic plan?
Balanced Nutrition
Focus on a balanced diet that includes a variety of nutrient-dense foods. Aim for your plate to consist of a portion of protein, lots of colourful fibre-rich vegetables, a small portion of a starchy vegetable or wholegrain and some fat.
Fibre-rich foods can help you feel fuller for longer, aid in regulating blood sugar levels and support healthy bowel function. Many women just aren’t eating enough protein – aim to have a portion of protein at every meal, including breakfast. You need to ensure you eat adequate amounts across the day to help keep you feeling satiated, balance blood sugar and support muscle maintenance and repair. Keep a food diary for 3 days and check you are getting the balance right.
Mindful Eating
Many of us graze throughout the day, eat mindlessly at our desks or eat our dinner whilst scrolling on our phones. Practicing mindful eating enables you to focus on what you are eating, chew more slowly and really savour your food. This can enhance satiety making you less likely to over-eat and also aids your digestion. So remove phones or distractions from the table so you can really concentrate on your meal.
Stay Hydrated
Hydration is essential for overall health. Being hydrated reduces the feelings of tiredness and can help alleviate bloating and fluid retention. We need fluid to help move waste products out of the body reducing constipation. In fact, many of us mistake hunger for thirst, so if you feel like a snack, try drinking a glass of water instead. Buy a water bottle to keep by your side as this can help encourage you to drink regularly.
Movement
We need to review how much we move during this phase of life. Building and preserving muscle mass is absolutely crucial to support weight management, your metabolism, bone health and offset age-related declines. Consider if you are doing enough weight-bearing exercises such as walking (body weight) and weight training (hand weights).
Swimming and cycling are great cardiovascular exercises and can help support overall heart health, but are not weight-bearing.
If you are short on time or money, remember that movement is something we can do daily – it doesn’t need to be saved for the gym. Walking up/down stairs, dancing around the kitchen whilst you cook/clean, walking with friends, gardening – anything that moves your body every day and makes you feel good! Movement after meals can help support your blood sugar levels so consider an evening walk after dinner.
Manage Stress
Chronic stress impacts hormone balance and can influence weight gain. Stress and its affect plays a major role in many of the typical menopause symptoms women experience.
Women generally have many demands on them at this stage of life, hence why so many women feel overwhelmed and really struggle with symptoms. We can’t avoid stress, but we can undertake activities that help reduce the impact of stress – yoga, meditation, CBT (Cognitive Behavioural Therapy) and spending time in nature are all great for supporting feelings of wellbeing.
Prioritise Sleep
Sleep can be a struggle as we age, especially if you’ve always been a light sleeper. Research shows that a lack of sleep can lead to increased weight and longer-term chronic conditions. We have all experienced cravings for energy-rich foods the day after a bad night’s sleep.
But many of us aren’t even doing the basics to support getting some quality zzzz’s! If you want to aim for 7-9 hours of quality sleep a night, then you do need to be in bed for at least that length of time. Going to bed at 11pm and getting up at 6am means you are actually in bed for 7 hours. So in reality, you’re likely to only be getting 6 hours of sleep.
Check your go-to-bed and wake up time, do you need to go to bed a little earlier in order to achieve your optimal hours of sleep? Start by going to bed just 5-10 minutes earlier for a few nights and gradually increase it. See how much of a difference it makes. There are also many tools we can use to support better sleep which I’ll focus on in another post.
Finally
Weight gain during this phase is common and feels unfair with everything else that’s going one. But taking it one step at a time, focussing on a balanced diet, daily movement and key overall wellbeing, you can support your body and weight management.
Every woman is different and there’s no one size fits all, so if you’re struggling and need someone in your corner to help you meet your health goals, then reach out to a Nutritional Therapist who can devise a bespoke and personalised plan, just for you.
References:
- Lovejoy, J. C., Champagne, C. M., de Jonge, L., Xie, H., & Smith, S. R. (2008). Increased visceral fat and decreased energy expenditure during the menopausal transition. International Journal of Obesity, 32(6), 949-958.
- Mattioli, A. V., Sciomer, S., Moscucci, F., Maiello, M., & Cugusi, L. (2021). The risk of cardiovascular disease during the menopause: A comprehensive review. Climacteric, 24(5), 437-447.
- Santoro, N., Epperson, C. N., & Mathews, S. B. (2015). Menopausal symptoms and their management. Endocrinology and Metabolism Clinics, 44(3), 497-515.