Never experienced problems with weight before but now the scale won’t just lower to your desired weight? There is nothing wrong with you! Seems like you are facing what we called scientifically normal. Weight loss can be challenging with age progression and science has its own reasons, but we will be listing tips which can help you stay in shape, as age is just a number.
1. You are probably dealing with muscle loss due to ageing: After 30, the lean muscle naturally begins to decline by 3-8% and this process is called sarcopenia. If you are physically less active, this also could cause muscle loss. If you face age-related health conditions, or had a injury/surgery, you may not lose muscle quickly, but if you skip for a couple of weeks, with passing months, you might start lose those lean muscles and accumulate fat. Why does muscle loss matter? Lean muscle requires higher calories than fat. If you regularly strength training with weights, the body will need fewer calories each day. This can cause weight gain if you continue to consume the same amount of calories when you were younger. Most people continue eating the same amount, but because they have fewer muscle mass to burn, those calories and less physical activity, eventually leads to weight gain over time.
2. It’s a natural process: Both men and women undergo hormonal changes, it’s a part of the ageing process. Middle age is the period when an average human puts on a couple of pounds. Weight gain can be different for men and women, have a look:
- Women- After menopause, which can mostly often happen between 45 and 55 years, cause a significant drop in estrogen levels that encourage extra pounds to settle around the stomach area. This fat storage makes the weight gain more visible and increases the risk of certain diseases like heart diseases, high blood pressure and type 2 diabetes. Prominent fluctuations in estrogen levels after menopause can cause mood swings which make it even more challenging to follow a healthy diet and workout routine.
- Men: They experience significant drop in testosterone level with growing age, it begins roughly around the age of 40 and reduces 1-2% every year. Drop in testosterone level can be responsible for muscle strength and mass, regulating fat distribution also it makes the body less effective in burning calories and hence most men tend to gain weight.
3. Your metabolic rate is lower than before: As we age, there is a decrease in muscle mass, which can eventually slow down metabolism. It is a process that converts calories into energy. In this case, less muscle mass and more fat reduce calorie burning. For this reason, most people become less physically active with growing age, and your metabolism is affected. However, age is not the only reason that defines metabolic rate, body, size and sex plays a equal role.
4. You don’t have a disciplined lifestyle: In most cases, weight gain during middle age has nothing to do with ageing body, it’s because you are too busy at work or with kids/family that you ignore yourself time and do not take care about your diet. Without a healthy diet and routine exercise, it is easy to gain weight. Lose weight effectively and in a healthy way with Rati Beauty diet program.
Tips To Lose Weight with Age Progression:
1. Eat Healthy Food: Focus on real foods, like fresh fruits and vegetables. Lower the amounts of sugar, unhealthy carbohydrates, processed food, and junk food. Fuel your body with nutritious foods like vegetables, nuts, eggs, lean meat, green leafy vegetables. If you are filling your body with healthy food, there will be less space left for junk food, which will lower your daily calorie count and help you shed off those extra weight. If you look at middle-aged celebrities, most of them are fit due to a healthy lifestyle; let’s name a few to encourage you- Karishma Kapoor, Madhuri Dixit, Anil Kapoor, Sushmita Sen, Akshay Kumar, Aishwarya Rai, Shilpa Shetty, Malaika Arora. If they can stay fit right into their 40s and 50s, so can you!
2. Regulate your portions: Learn to regulate and control your portions, eat in smaller portions throughout the day and slowly cut off extra 100-200 calories. You’d be amazed to see what a big difference a small change can make.
3. Exercise: Add cardiovascular and weight training exercises to your daily fitness routine. In order to shed at a rapid rate, you need to perform 30 minutes of cardiovascular exercises for at least 5 times a week. Also, 30 minutes of any other form of exercise like strength training, Zumba, aerobics, yoga which would make a total of 1 hour workout per day. We don’t recommend exceeding more than 60 minutes as it will only exhaust the body making it difficult for you follow it up the next day, as consistency is more important.
4. Stay Hydrated: It is commonly found that most people confuse the sensation of thirst for hunger. Staying hydrated is the first step to shed weight for all age groups. Do not replace replace water with high-calorie beverages like packed fruit juices, tea, coffee or soda. Water increases metabolism and improves the breakdown of fat. Staying hydrated throughout the day can reduce fat and help to loose weight.
I hope this article helps to stay fat with age progression, till then eat healthy and stay fit.