People of all ages complain it’s difficult to lose weight – but for those in their 40s and 50s, it seems to get harder. Apart from the psychological barriers to losing weight, such as a lack of motivation and willpower, the physical changes that take place as we age also make it more difficult to shed the pounds.
Experts agree that although it becomes harder to keep in shape as we grow older, it’s certainly not impossible. By doing your utmost to stay fit throughout your life, you will remain fitter into middle age. Even if you didn’t practice any health and fitness regimes when you were younger, it’s never too late to start.
Physiological changes take place as we age and although people think of “middle age” as perhaps hitting 50, or going through the menopause, the changes actually begin as early as your 30s! During this decade, you begin to experience muscle loss. You can lose up to 5% of your muscle mass each decade.
As your lean muscle decreases, you start to burn less calories, making it harder to keep the weight off. Subsequently, as you lose muscle, your metabolism begins to slow down, so you don’t need as many calories. If you consume excess calories, they will simply accumulate as fat.
Women also have to combat hormone changes that lead up to the menopause, as these can cause weight gain. As the oestrogen in your body decreases, it begins to store fat – in particular belly fat. Men experience a decrease in testosterone as they age, which increases body fat.
A slow and steady weight gain takes place over the years, so it pays to stay fit at every age – so you don’t suddenly have a shock when you realise you are overweight and unfit, with a harder task ahead to get back in shape.
In your 20s, you can probably get away with binging on wine and takeaways and work it off fairly quickly, but this becomes harder in your 30s. Other factors in this decade can include suffering extra stress – perhaps due to your job, which makes you eat more, or having a baby and struggling to lose the extra weight afterwards. Many people are taking an extra 10lbs of weight into the next decade and this is something you definitely don’t want to do!
For many of us, the 40s is a decade of preventing weight gain. It’s time to get on track. Regardless of whether you have a hectic life, a tough job and older kids to look after, it’s important not to slip into bad habits. This is a decade when a lot of people will admit to themselves that they have “let themselves go”, with a sedentary lifestyle causing significant weight gain.
If this continues into your 50s, it can come as a shock when you realise it can be a real struggle to lose excess weight. Even those people who’ve always found it relatively easy to shed the excess pounds will find it harder, due to natural body changes.
Never give up! Expect that changes to your body will happen more slowly and adjust your mindset, so you’re not expecting miracles and getting disheartened when you embark on a health and fitness regime. Reducing calorie intake by 300 to 400 a day and taking part in more physical activities will help you to lose weight sensibly.
Never go in for fad and crash diets – there’s no miracle cure or quick fix for losing weight at any age. You need a long-term fitness programme to help you to lose weight, gain muscle tone and keep the weight off. The solution is to go back to the basics of eating sensibly and exercising daily.
In terms of exercising to keep your metabolism ticking over, strength training is an excellent way of maintaining muscle mass. Find a workout that you enjoy that will also increase your strength – gym trainers will be able to advise you, or if you can’t face the gym yet, look online for solutions.
As you age, protein becomes more important, not only to keep your hunger at bay, but also to build up your muscles. Nutritionists suggest you should consume one to 1.5 grams of protein per kg of your bodyweight every day, making sure you eat a minimum of 20g protein at breakfast.
It’s important that this is combined with reducing your calorie intake. Even if you’re an active person, eating healthily and not over-indulging is still important. Keep a food diary, especially if you’re not losing weight. Be honest! This will help you to pin down where the extra calories are sneaking in.
Although it may seem a lot of hard work to stay healthy, it isn’t really – once you get into the habit of eating sensibly and keeping fit, it will become a way of life and you’ll wonder how you ever survived without it.
Staying healthy means maintaining a happy future and being able to lead a full and active life, seeing your grandchildren grow up and enjoying a better quality of life yourself. You’ll also reduce the risk of suffering the health conditions associated with obesity and a sedentary lifestyle.
It’s never too late to get fit – and whether you’re exercising to stay healthy as you get older, or to regain fitness after a lull, Strength and Steroids is here to help! Steroids can be combined with a traditional fitness regime to help you to get in shape more quickly. Buy anabolic steroids online from Strength and Steroids – we are a reputable steroid supplier that only sells authentic products to ensure our customers’ safety and wellbeing.