Why people become thinner after 40 years and how to fix it

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Some people after the age of 40 begin to gain weight, despite the fact that nutrition and the level of physical activity do not change.

Even if you are still active, the aging process has already started in the body: the metabolism slows down, the number of muscle mass and some hormones important for maintaining a good figure. Let's analyze the causes of excess weight and tell how to deal with it.

Metabolism slows down

In a large-scale study in 2010, more than 8 thousand people of different ages were tested and found out that in adults after At the age of 40, the basic metabolism decreases by 3.1–3.3%.

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

What to do about it

You need to review your diet and reduce calorie intake. If you want to lose weight, reduce the amount of fast carbohydrates, at least roughly count the calories consumed and try not to exceed the daily allowance.

Remember that even small changes lead to big results in the long run. By cutting your diet by 60-100 kilocalories and making your diet healthier, you will lay a solid foundation for maintaining good physical shape for many years.

Muscle mass is lost

After 50 years m' ulcer mass decreases very quickly – up to 15% per year. However, the process of muscle and strength loss starts already after the thirties. According to a 2013 study, the difference in the amount of muscle mass in people under 40 and after 40 years is from 16.6 to 40.9%.

Age-related changes, lack of physical activity, decrease in testosterone level – all this has a negative effect on the amount of muscle mass, and the body spends a lot of calories to maintain it. As you lose muscle, you lower your metabolism even more and increase your chance of putting on extra pounds.

What to do

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

The hormonal background changes

In women after 35 years, there is a decline in the production of estrogen, which eventually leads to menopause and the onset of menopause. And although an excess of estrogen contributes to the accumulation of fat, its deficiency also has a bad effect on weight. The transition to the postmenopausal period is characterized by an increase in abdominal fat and glucose and insulin levels.

In men, the level of testosterone decreases after the age of 30, but it becomes especially noticeable after the age of 40. According to a 1991 study, after age 39 men's free testosterone (not bound to proteins) declines by about 1.2% each year.

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

What to do

Check the thyroid gland, an organ directly involved in the production of hormones. About 20% of women after the age of 40 suffer from thyroid problems. If you feel lethargic and gain weight for no apparent reason, ask your doctor about a hormone balance test. Hormone therapy may help prevent weight gain.

Also, there are natural ways to increase testosterone: strength training, a high-protein, sugar-free diet, and no stress.

After 40, you can maintain a good fitness, especially if you make healthy eating and exercise part of your lifestyle. And although time works against you, you can look better at 40 than at 30.