Are you a woman over 40 struggling to stay healthy and keep the weight off? You’re not alone — hormone changes make it much harder to maintain a healthy lifestyle.

From understanding hormone changes to specialized training, we’ll help you get back on track. Plus, our approach is tailored specifically for women over 40. You can finally take control of your body and feel better about yourself!

The Impact of Hormone Changes on Weight Loss Training

At the age of 40, many women begin to experience changes in their hormone levels which can impact weight loss training regimens. These changes can include decreased thyroid function, changes in reproductive hormones like estrogen and progesterone, decreased muscle mass, and decreases in growth hormone produced by the pituitary gland.

These factors can affect how the body processes different nutrients and responds to exercise, making it more difficult for women over 40 to reach their desired weight-loss goals.

One change that comes with approaching menopause is a decrease in metabolic rate and calorie-burning capabilities due to declining levels of thyroid hormones.

As metabolism slows down, calorie restriction may be necessary as caloric expenditure decreases while caloric intake remains the same or even increases due to lifestyle factors such as stress or lack of physical activity.

Additionally, depleted estrogen levels cause declines in lean muscle mass and increases in overall body fat percentage, further affecting the metabolism and calorie-burning potential.

If lean muscle mass drops at a more rapid rate than fat does, it will become harder for women over 40 to lose excess weight since muscle burns more calories than fat does even when at rest.

The cessation of ovulation also causes natural estrogen production to drop significantly during menopause, leading to imbalanced hormone ratios between estrogen and testosterone that result in increased insulin sensitivity along with increased storage of abdominal fat around visceral organs like the heart and liver.

Since cortisol is easily affected by both physical stressor hormones such as epinephrine/norepinephrine (released during exercise) and psychological stressors (lack of sleep), this also contributes significantly to further increases in abdominal fat loss resistance during perimenopausal years.

Hormonal Changes and Weight Loss Tips for Women

Weight Training

Build muscle and lose fat with weight training

As women age, they tend to experience a gradual loss of muscle mass and strength, a process known as sarcopenia. Sarcopenia is a medical condition characterized by the loss of muscle mass and strength that occurs with aging. It is a natural part of the aging process but can also be accelerated by factors such as a sedentary lifestyle, poor nutrition, and chronic illnesses.

Inadequate protein intake can also contribute to muscle loss in older women. Protein is essential for building and repairing muscle tissue, and older adults may require more protein than younger adults to maintain muscle mass. This is why regular weight training is essential.

Here are some ways weight training can be particularly beneficial for women over 40:

Builds and Maintains Muscle Mass

By engaging in regular weight training, women over 40 can improve their muscle mass and strength, which can help maintain their overall health and independence.

Boosts Metabolism

Weight training can also help boost metabolism, which is the rate at which the body burns calories.

By building muscle tissue, the body requires more energy to maintain that muscle tissue, which can increase the number of calories burned at rest. This can help women over 40 maintain a healthy weight and prevent age-related weight gain.

Increases Bone Density

Weight training is a weight-bearing exercise, which means that it places stress on the bones, which can help increase bone density.

This is particularly important for women over 40 who are at an increased risk of osteoporosis, a condition characterized by weak and brittle bones.

Improves Balance and Coordination

Weight training can help improve balance and coordination, which can reduce the risk of falls and injuries. This is particularly important for women over 40 who may experience a decline in balance and coordination as they age.

If you’re looking for other forms of exercise to implement into your routine. High-intensity interval training (HIIT) is also one of the most effective hormone-balancing exercises for women over 40

Eat a Well-Balanced Diet

A nutritious diet is just as important as weight training when it comes to weight loss

It is important for women over 40 to eat a well-balanced diet that includes adequate amounts of protein for several reasons:

Supporting Bone Health

Adequate protein intake is also important for supporting bone health, as protein is a key component of bone tissue. Women over 40 are at an increased risk of osteoporosis, a condition characterized by weak and brittle bones, and consuming enough protein can help maintain bone density and strength.

Promoting Satiety

Protein is a macronutrient that takes longer to digest than carbohydrates or fat, which means it can help keep women over 40 feeling full and satisfied for longer periods of time. This can help prevent overeating and contribute to a healthy weight.

Supporting Overall Health

Protein is important for many other aspects of health, including immune function, hormone production, and tissue repair. Consuming adequate amounts of protein can help support these processes and promote overall health and well-being.

When it comes to protein intake, women over 40 should aim to consume at least 1 gram of protein per kilogram of body weight per day.

Good sources of protein include lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds. It is also important to consume a variety of other nutrient-dense foods, including fruits, vegetables, whole grains, and healthy fats, as part of a well-balanced diet.

Work With the Best Online Personal Trainer in Toronto

Understanding the hormonal changes that occur in women over 40 and how they affect weight loss training can be key to achieving success in this area.

If you’re ready to start your journey toward weight loss in Toronto, The Body Beautiful team is here to help. We offer online training as well as DIY programs and we specialize in working with women struggling with weight loss problems after 40. Contact us today at (416) 996-2664 to learn more about what we have to offer.

About the author : Ana Plenter

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