Why losing weight feels harder after 40

Hi

Welcome to your weekly wellness tip.

This week, I'm talking about why weight loss feels harder as you age and why binning the scales is a good place to start. Weekly weight fluctuates (especially for women), and you can easily lose inches and gain muscle without the number ever moving. This can be a constant source of frustration for those who live and die by their scales.

As you get older, shifting hormones (like declining oestrogen and testosterone), higher stress levels, busier but more sedentary lifestyles all play a role. On top of that, you naturally lose around 1% of your muscle mass each year after the age of 50, which slows resting metabolism (how quickly you burn calories).

The eat less, move more approach from your 20s no longer works. So here's what's best for a body over 40:

- Prioritise strength training: Lifting weights or doing resistance work preserves muscle mass, keeping your metabolism active. Pair it with cardio you genuinely enjoy (brisk walking, swimming, dancing) and make it social for extra accountability and connection.

- Focus on nutrient dense whole foods: Cook from scratch where possible, cut back on ultra processed foods and sugar, prioritise protein and complex carbs for sustained satiety and to avoid energy crashes.

- Be mindful of hidden calories: Watch your portion sizes, consume calorie dense healthy fats in moderation, and stick to water instead of sugary or high calorie drinks (watch those caramel lattes too!)

- Build in daily movement: Take the stairs, park further from the shops, take regular movement breaks away from your desk.

- Protect your sleep and stress levels: Poor sleep and chronic stress directly impact your hormones and appetite.

Weight gain isn't inevitable, it just requires adjusting your habits to meet your body where it is right now. Keep at it and if it feels like a constant struggle, make an appointment with your GP to rule out any underlying issues.

Antonia x