After 45 years, to lose weight, you need to gradually introduce physical activity and do not forget about stretching Photo: Alexander Mamaev © URA.RU
Losing weight after 45 and during menopause can be challenging due to a number of physiological and hormonal changes. It is important to approach this process wisely, taking into account changes in the body and providing it with everything it needs for health and well-being. URA.RU tells you what to do when you can’t lose weight after 45 years and gives a few simple rules.
Monitor your caloric intake
As you age, your metabolism slows down and your body begins to burn fewer calories at rest. It is important not to go on strict diets, which can lead to muscle loss and further slowdown of metabolism. Instead, you should pay attention to a balanced diet and control the amount of calories you consume using specialized apps.
Increase your protein intake
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Protein helps keep you full and prevents muscle loss, which is especially important when losing weight. You need to include chicken breast, eggs, almonds, dairy products and seafood in your diet.
Choose foods high in soluble fiber
Fiber-rich foods improve insulin sensitivity and help control appetite. You should include flax seeds, Brussels sprouts, avocado and broccoli in your diet.
Don’t ignore insomnia
Poor sleep can negatively impact your health and weight. You should create comfortable sleeping conditions: use the bed only for rest, control the temperature in the room and avoid late dinners.
Limit your alcohol intake
Alcohol contains “empty” calories, which do not benefit the body but contribute to weight gain. You should try to minimize your alcohol consumption or choose drinks with the lowest alcohol content.
Introduce physical activity gradually
You should start with simple exercises such as brisk walking or cycling. Then gradually increase the intensity of your training. Don’t forget about stretching, which helps maintain flexibility and prevents injuries.
Avoid stress
Stress can lead to fat storage and make it difficult to lose weight. You can use relaxation techniques such as meditation or breathing exercises to reduce stress levels.
Important tests to check your body if you are having difficulty losing weight
Hormonal tests
- T3, T4 and TSH levels – these tests help evaluate thyroid function. Thyroid dysfunction often leads to changes in weight;
- Estradiol levels – this hormone plays an important role in regulating female reproductive health and metabolism;
- Testosterone levels – low testosterone levels in men can make it difficult to lose fat and build muscle;
- Cortisol Levels – Known as the “stress hormone,” cortisol can promote fat storage, especially in the abdominal area.
Metabolism tests
- Glucose levels – checking your blood sugar levels can help identify prediabetes or diabetes, which may affect weight management;
- Glycated hemoglobin level (HbA1c) – this test shows the average blood glucose level over the past 2-3 months;
- Insulin levels – Helps assess insulin resistance, which may be causing difficulty losing weight.
Why is it harder to lose weight as you age?
As we age, the body’s metabolic processes slow down and the body becomes less efficient at processing calories. This means that even if a person maintains the same diet and activity level, a person may begin to gain weight. In addition, muscle mass decreases with age, which also reduces metabolic rate, since muscles actively consume energy even at rest.
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Losing weight after 45 and during menopause can be challenging due to a number of physiological and hormonal changes. It is important to approach this process wisely, taking into account changes in the body and providing it with everything it needs for health and well-being. URA.RU tells you what to do when you can’t lose weight after 45 years and gives a few simple rules. As you age, your metabolism slows down and your body begins to burn fewer calories at rest. It is important not to go on strict diets, which can lead to muscle loss and further slowdown of metabolism. Instead, you should pay attention to a balanced diet and control the amount of calories you consume using specialized apps. Protein helps keep you full and prevents muscle loss, which is especially important when losing weight. You need to include chicken breast, eggs, almonds, dairy products and seafood in your diet. Fiber-rich foods improve insulin sensitivity and help control appetite. You should include flax seeds, Brussels sprouts, avocado and broccoli in your diet. Poor sleep can negatively impact your health and weight. You should create comfortable sleeping conditions: use the bed only for rest, control the temperature in the room and avoid late dinners. Alcohol contains “empty” calories, which do not benefit the body but contribute to weight gain. You should try to minimize your alcohol consumption or choose drinks with the lowest alcohol content. You should start with simple exercises such as brisk walking or cycling. Then gradually increase the intensity of your training. Don’t forget about stretching, which helps maintain flexibility and prevents injuries. Stress can lead to fat storage and make it difficult to lose weight. You can use relaxation techniques such as meditation or breathing exercises to reduce stress levels. As we age, the body’s metabolic processes slow down and the body becomes less efficient at processing calories. This means that even if a person maintains the same diet and activity level, a person may begin to gain weight. In addition, muscle mass decreases with age, which also reduces metabolic rate, since muscles actively consume energy even at rest.
