by Sofia Moreau

As we gracefully cruise into our 40s, we are greeted not just by a few more wrinkles and a dash of change in our hormonal rhythm, but also a stubborn waistline that refuses to cooperate. The question nags – does aging instantly dial up the difficulty in our weight loss journeys? Let’s get some answers sorted.

Research indicates that adults typically gain one to two pounds annually from early adulthood to middle age. This weight gain isn’t as noticeable in our youthful years but begins to show its true colors once we reach our 40s and 50s. With age, weight loss feels like an uphill battle. Are the physiological changes of aging to blame, or are we simply indulging in one too many sweet delights while slacking off on our exercise routine?

What’s Slowing Down Your Weight Loss?

Helen Bond, a highly acclaimed dietitian, suggests that the answer is a blend of both. “Beginning from our 30s, we start losing muscle, replacing it with fat. As muscles burn more calories, a decrease in muscle mass means reduced metabolism and less caloric need”, she recounts.

But the expansion of our mid-life waistlines isn’t solely due to a sluggish metabolism. Lifestyle changes also play a role. We may not be chasing after kids as often, we may be dining out more frequently due to financial stability, or we might not be exerting the same amount of effort at the gym.

The silver lining is that aging does not make weight management an impossible task. Add some weight training to your routine, it can assist in retaining muscle mass and balance the aging-induced metabolism decrease.

Enhance Muscle Mass with Protein

In matters of diet, increasing your protein intake helps maintain muscle mass and curb hunger pangs. Examples of excellent protein sources are chicken, white and oily fish, nuts, tofu, and legumes. These should be included in your meals two or three times a day.

Preventing Weight Fluctuations

Continuous fluctuations in weight can have detrimental effects in the long run, especially for those who start dieting while their BMI is still within the healthy range. Stability, even if it leans toward slight overweight, has shown better chances of survival 16 years down the line, according to a study published in the American Journal of Epidemiology.

Striking the Healthy Weight Balance

Walking the tightrope between a healthy weight and needless weight gain becomes all the more precarious during menopause. Weight that used to sit on the hips may redistribute to the abdomen, which can lead to increased health risks such as heart disease and diabetes.

A simple way to check your risk factor is using a string as long as your height and cutting it in half. If the half-length string fits around your waist comfortably, you’re on the safe side. If not, it’s time to take action and tame the expanding middle.

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