As a woman enters her 40s, her body undergoes a significant number of changes. She may feel like no matter what she does, she will just keep gaining weight and feel like there is no hope. The changes she experiences are not just a natural part of aging but are often closely linked to hormonal shifts that affect everything from metabolism to how body fat is stored.
Understanding what is going on within her body, and the implications of excess body fat during this stage of her life is crucial for maintaining overall health and mental well-being.
My mission with SMASH is that women have access to this kind of information, in an easy to understand manner, so that can be empowered to make the changes necessary in order to live a healthier lifestyle going forward. I always say, no woman has to grow old and feel like rubbish. By having access to this kind of information, women can change their lives for the better.
Let’s get stuck in to what is going on
1. Hormonal Changes and Weight Gain
One of the most significant factors contributing to weight gain after 40 is the fluctuation of hormones, particularly oestrogen. As oestrogen levels decline, the female body tends to store more fat, especially around the abdomen/tummy/belly. Many women complain of weight gain around the belly during their perimenopause years and no matter what they do, it will not shift.
You need to be aware of this change because this isn't just about how good you look—this type of fat, known as visceral fat, can contribute to a range of health issues, including insulin resistanc and inflammation, and an increased risk of chronic diseases such as type 2 diabetes and heart disease.
This hormonal imbalance can make this fat more stubborn to shift, but it is not impossible.
With a couple of tweaks in your diet, you can help to reduce the amount of stored around your tummy. Keep to a minimally processed diet, high in protein, healthy fats and fibre and you can minimise this weight gain.
2. Slowing Metabolism
As you age, your metabolism can naturally slow down. This means that your body burns fewer calories at rest than it did when you were younger.
As you age, there will be a loss of muscle mass, which will also have an impact on your metabolism, slowing it down. This slower metabolism can make it easier to gain weight even if your diet and exercise habits haven't changed. The result is often an increase in body fat, particularly in areas like the waist and hips.
Many women then feel that they have to increase their cardio in order to combat this, but this is not the solution.
By increasing muscle mass, you can help your metabolism. The more muscle you have, the better it is for your longevity. Increase your muscle mass through resistance training and a diet high in quality protein. Aim for 3 sessions of resistance training a week along with walking to help with your metabolism.
3. Health Risks of Excess Body Fat
If you end up carrying excess body fat, especially after 40, it can have serious health implications. Many women are concerned about their fat gain due to how they look, but they need to be more concerned about the impact of it on their long term health.
Carrying excess body fat increases risk of heart disease and diabetes. Excess fat is also linked to a higher risk of certain cancers, including breast cancer. Additionally, carrying extra weight can increase inflammation and increase joint pain and therefore contribute to conditions like osteoarthritis, making it more challenging to stay active and healthy.
By taking control of your body fat and living a lifestyle that enables you to maintain it, will have so many benefits, not only now, but in future years. Ask yourself how you want to feel in your 80s and 90s. Then act to ensure that you are going to make that happen. The power is in your hands.
4. The Importance of a Balanced Diet
Maintaining a healthy weight, and keeping body fat under control after 40 requires a real focus on nutrition - not calories!!
Women over 40 really need to focus on ensuring they are getting key nutrients from their food to support their body. A balanced diet rich in whole minimally processed foods—such as eating The SMASH Way—can help manage weight and reduce the risk of developing chronic conditions.
When you eat The SMASH Way, you will be getting all the key nutrition that you need. You will be fuelling your body properly so that it stays a fat burning mode, rather than fat storage mode. You will be able to track your nutrition levels with the Food App that we use. This then means that you are able to adapt your diet accordingly. Once you see your nutritional levels change, and how your body responds to it, you will realise the importance of key nutrients.
5. Staying Active Is Key
Having an exercise routine is important for managing body fat and overall health, particularly as you age, but do not use exercise as a punishment in order to lose weight. Exercise because you love your body, not because you hate it.
Incorporating both strength training and some form of cardio exercise into your weekly routine can help boost metabolism, maintain muscle mass, and keep excess fat at bay. Resistance/strength training is proving to be very beneficial for women over 40 who want to manage their weight.
Many women fear strength training because they feel they will end up looking like a body builder. Fear not. To get that kind of muscle definition is really, really hard. It takes years and years of working out for hours, daily, a hell of a lot of food and in some cases additional help from substances. The average woman will never look like a body builder. In fact, gaining muscle is harder once your are over the age of 30!
The guidelines for exercise are currently a 150 minutes of moderate-intensity aerobic activity each week or 75 minutes of vigorous intensity exercise. This can be spread out into manageable time slots during the week. It is also recommended that women strength train 2-3 times a week and target all major muscle groups to ensure muscle strength.
Introducing a simple routine to your lifestyle will have many benefits going forward.
6. The Role of Sleep and Stress
Sleep and stress management are often overlooked factors in weight management, especially after 40, but they have a huge impact on how much you eat and what you actually eat as well.
Poor sleep can disrupt hormones like cortisol and ghrelin, which regulate hunger and appetite, leading to weight gain.
Chronic stress can also cause an increase in cortisol, encouraging the body to store fat, particularly around the midsection. Many women in their 40s are dealing with hectic family schedules, work pressures, relationship pressures and then add on the pressure to look a certain way, it is no wonder that it all becomes too much.
Prioritising good sleep hygiene and stress-reducing activities like yoga or meditation can support your efforts to maintain a healthy weight. If your stress levels are too high, work with someone who can help you to reduce your levels of stress and be a support system to you.
7. Regular Health Check-Ups
Regular health check-ins become increasingly important as you age. It is important to be aware of what is happening in your body. There are lots of options available now for women to be able to check in with their health. Traditional doctors are no longer the only option.
There are holistic practitioners that can also give great guidance too.
It is important to be in tune with your body, and if something doesn’t feel right, please get it checked out. If you feel that you are gaining excess body fat, without explanation, please do speak to a professional who can help you. Remember, there is more to health than simply calories in versus calories out.
8. The Power of Mindset
Finally, it's important to approach your weight management journey with a positive mindset. Rather than focusing solely on the number on the scale, aim for overall health and well-being.
Focus on what you want your future to look like, and then take action to get there.
Being part of a positive support community will help you do this. The SMASH Community for SMASH Way Members is a fabulous place to help you on your journey towards better health and long term health. We are there to celebrate all of your victories, big or small, whether it's consistently eating healthier meals, getting regular exercise, or simply feeling more energetic and confiden. We are also there to lift you up should you need it too, because let's face it, life can be tough sometimes.
Society will tell us that it's all downhill once you hit 40, but I am here to say that it doesn’t have to be that way. While managing body fat after 40 can initially be challenging, it's entirely possible with the right approach ie The SMASH Way.
By understanding the changes your body is going through, making informed lifestyle choices, and staying proactive about your health, you can breeze through this stage of life with confidence and feel absolutely amazing.
Remember, it's not just about losing body fat—it's about living your best, healthiest life, and smashing any goals you set yourself.
Please drop me an email at - sandra@smashworldwide.com if you have any questions or need advice.
Let’s SMASH it
