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

Even if you are still active, the aging process has already started in the body: the metabolism slows down, the amount of muscle mass and some hormones that are important for maintaining a good figure decrease. We will analyze the reasons for the appearance of excess weight and tell you how to deal with it.

Metabolism slows down

In a large-scale study of 2010, more than 8 thousand people of different ages were tested and found that in adults after 40 years, the basal metabolism decreases by 3, 1–3, 3%.

This means that the body at rest burns 50-60 calories less per day. It doesn't seem like a lot, but if you don't change your level of physical activity and habitual diet, you can gain three kilograms in a year.

What to do about it

You need to reconsider your diet and reduce your calorie intake. If you want to lose weight, cut back on fast carbs, at least roughly count your calories and try not to exceed your daily allowance.

Remember that even small changes lead to significant results in the long term. By cutting your diet by 60-100 calories and making your meals healthier, you will lay a solid foundation for staying in good physical shape for years to come.

Lost muscle mass

After 50 years, muscle mass decreases very quickly - up to 15% per year. However, the process of losing muscle and strength starts after the third decade. According to a 2013 study, the difference in muscle mass between people under 40 and over 40 ranges from 16.6 to 40.9%.

Age-related changes, lack of physical activity, a decrease in testosterone levels - all this negatively affects the amount of muscle mass, and in fact the body spends a lot of calories on its maintenance. By losing muscle, you further lower your metabolism and increase your chance of gaining extra pounds.

What to do

If you haven’t played sports yet, now is the time to start. Strength training combined with a high protein intake will help you maintain and increase muscle mass.

Hormonal background changes

In women after 35 years of age, there is a decline in estrogen production, which eventually leads to menopause and the onset of menopause. And while excess estrogen promotes fat storage, too little estrogen is also bad for weight. The transition to the postmenopausal period is characterized by an increase in the amount of abdominal fat and in glucose and insulin levels.

In men, testosterone levels decrease after 30, but this becomes especially noticeable after 40 years. According to a 1991 study, in men after age 39, the level of free testosterone (not bound to proteins) decreases by about 1.2% every year.

Depression, decreased libido, loss of muscle mass, and increased body fat are all signs of decreased testosterone levels.

What to do

Check your thyroid gland, an organ directly involved in hormone production. About 20% of women over 40 suffer from thyroid problems. If you are feeling lethargic and gaining weight for no apparent reason, ask your doctor if it is worth taking a hormonal balance test. Perhaps hormone therapy can help you avoid weight gain.

Plus, there are natural ways to boost testosterone: strength training, a high protein diet without sugar, and no stress.

After 40 years, you can maintain good physical shape, especially if a healthy diet and exercise are part of your lifestyle. And while time is against you, you may well look better at 40 than at 30.