Is quarantine inevitable or is there something we can do to prevent weight gain in quarantine? As you approach your forties, it seems easy to gain weight, but not so easy to lose it. Here are some reasons and tips.
Being more active in your 30s and 40s. Life can get in the way, but finding the time to train….
Why do we arrive in the 40?
The Middle Ages have spread! You’ve probably heard the term before. This is the human tendency to gain weight when one reaches the age of 40.
Weight gain in middle age is a common problem. Many people gain some weight as they get older. Even people who have been slim all their lives.
But why is middleweight becoming a problem for so many people? That’s a good question. Moreover, this question is quite difficult to answer, as many different factors may be involved.
What causes weight gain in middle age?
Here are some of the reasons we arrive (extend quarantine) when we reach 40.
When women reach middle age, they have a problem with men not going through menopause. It causes hormonal changes. This is one of the reasons why women in middle age often begin to gain weight.
Estrogen is one of the main culprits. During menopause, estrogen levels can fluctuate greatly and often rise. Studies show that high estrogen levels can make a woman’s body more efficient at storing fat.
While hormonal changes seem to be one reason why women in their 40s suddenly start gaining weight, it’s not the only reason. Middle-aged women also face other factors similar to those of middle-aged men.
Weight gain for less active reasons in middle age
As we age, we often become less active. It’s not for everyone, but it’s common. If you think about it, you probably know people who have braked that way.
Many factors can contribute to this decrease in physical activity. One is hormonal, in which case the problem is more pronounced in men.
As the male body ages, the production of testosterone gradually decreases. When a man reaches the age of 40, his testosterone levels are significantly lower than when he was younger.
A lack of testosterone can make the body more prone to fatigue. It can also reduce the motivation needed to achieve a goal.
A lack of testosterone also prevents the body from burning fat. It also affects the body in many other ways.
When testosterone levels drop, it becomes harder to maintain muscle mass. The loss of muscle mass slows down the metabolism. This is another factor that can lead to weight gain in middle-aged men and women. Fortunately, there are foods that can naturally increase testosterone levels.
As we age, the body also begins to produce less human growth hormone (HGH). It can also lead to weight gain in aging men and women.
Hormonal changes are not the only reason people become less active as they age. Some people get lazy as they go through life.
Diseases such as arthritis may also play a role. With age, the skin, ligaments and tendons lose their elasticity. Joint stiffness can occur even when there is no arthritis.
When you have common problems, it’s very easy to think: What the hell! I don’t want to train today.
Eating more + drinking more alcohol
As we age or have health problems that make us less active, we tend to spend more time snacking or drinking. It doesn’t have to happen, but sometimes it does.
Boredom is another thing that can make us eat more. Again, it depends on the person and their situation, but boredom is one of the reasons why middle-aged people can start eating more. The same goes for alcohol consumption.
Stress can lead to weight gain in middle age.
Middle age can be very stressful. Many people have to combine their work obligations with problems at home, such as B. If you work with difficult teenagers.
There may be other obligations. Many middle-aged people also have to support their parents. When you have many things to do in your life, it’s easy to get stressed.
Studies show that the stress hormone cortisol can cause you to store excess fat. Especially in the areas around the abdomen and waist.
Stress can also make you want to eat quietly. All this does is make your shot harder.
Poor sleep quality
As we age, it can also become more difficult to sleep well. It’s not a problem for everyone, but it affects a lot of people.
Middle-aged people may also find that they wake up more often at night. There can be many reasons for this. One is the increased need to go to the toilet.
Snoring is another problem that affects middle-aged people. Even if you don’t snore, sharing a bed with a snoring partner can spoil your night’s sleep.
There are other reasons why middle-aged people suffer from poor sleep quality, but whatever the cause, sleep deprivation can make you more prone to weight gain.
Lack of sleep causes fatigue. Many people deal with this by eating sweet and sugary foods. The implications are so obvious they need no explanation.
Lack of sleep can also increase cortisol levels. It’s not good either, for reasons we’ve already explained.
When you’re awake, it slows down leptin production, while ghrelin levels rise.
Leptin is a hormone that regulates appetite. Ghrelin is the hormone that increases it. Source.
Reduction in fat metabolism
Prioritize fat renewal! Sounds very complicated, doesn’t it? The term comes from a 2019 scientific study conducted by researchers at the Karolinska Institute in Sweden. Research shows that aging reduces the metabolism of lipids in adipose tissue.
Lipid turnover refers to the rate at which lipids (fats) are removed and stored in fat cells.
The study was quite long. It took 16 years. Fifty-four men and women participated. During this period, all participants showed a decrease in lipid turnover.
The decrease in fat burning occurred regardless of whether they gained or lost weight.
Participants who did not compensate for this biological change by reducing their food intake gained weight, with an average weight gain of 20%.
In summary, these studies show that aging leads to changes in the way the body stores and releases fat. These changes seem to be one of the reasons why people gain weight in middle age, and why it is so difficult to reverse the situation.
Has average weight become inevitable?
Even if you are dealing with hormonal issues and other biological changes, it is still possible to prevent weight gain in middle age. Measures can also be taken to remedy this problem when it occurs.
Many people manage to stay slim even after the age of 40. Do you think it has something to do with happy genetics?
Some people are lucky enough to have good genes, but many middle-aged people make lifestyle choices to avoid getting fat.
What they do is no different than what young people do to stay in shape.
No matter what your hormones are doing, if you’re not giving your body more calories than it needs, it doesn’t have to store fat. If you don’t give it enough calories, it will have to burn fat – so choose low-calorie foods. Healthy living is the key.
How to stop the average weight Get
1. Enforcement Activity
There are many things you can do to stay active. If you don’t want to go to the gym, you can work out.
Try making other changes, for example. B. use the stairs instead of the elevator and walk instead of taking the car or public transportation.
Maybe lifting weights is not your thing. However, this form of resistance training is good for muscle building.
Building muscle mass will speed up your metabolism and help you burn more calories per day.
3. Watch what you eat.
Avoid sweet and fatty foods. You may have made it when you were younger, but things have changed.
Try to stick to three meals a day. Focus on eating healthy, making sure you eat reasonable portions and try not to snack.
Try to eat foods that make you feel full and choose foods that fight cravings. There are also supplements you can take naturally to control your cravings – these are called appetite suppressants.
4. Don’t forget to drink
Alcohol contains more calories than you think. It contains much more than protein and carbohydrates, and only slightly less than fat.
Reasonable alcohol consumption may not be a problem, but if you allow too much alcohol into your life, it will only make your stomach grow bigger.
Refreshments can also be a minefield. They often contain more sugar than one would expect. Green tea, on the other hand, can increase your metabolism and help you burn more fat.
5. Sleep more and avoid stress
Getting enough sleep and avoiding stress as much as possible can also help you stay in shape. More exercise will help you do the former. Things like yoga and mediation can help in the latter case.
Middle-aged weight gain – lower limit
Staying in shape can become increasingly difficult as you get older. Just because something gets harder doesn’t mean it’s impossible.
Of course, the older you get, the more strict you need to be in your food choices.
You may also find it harder to exercise, but you can usually find ways to stay active. There’s no law that says you have to glue a tent to a bench.
If you have health problems or other difficulties that seem to bother you, your doctor should give you advice.
If you’re fighting hunger, want to burn fat faster or need an energy boost, special supplements can help.
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