As prevention is better than cure, here are our tips to avoid gaining weight after 40.
From the age of 40, the metabolism slows down and we burn fewer calories at rest. “Metabolism is the way our body burns calories, both during exercise and at rest. Up to the age of 20, it works at full capacity, it is hyperactive in order to cover the energy that the body needs to build its cells, it starts to slow down. explains Raphaël Gruman, dietitian-nutritionist. Women tend to gain weight from the age of 40 and especially after the age of 50, at the time of menopause. “Weight gain increases during this period due to hormonal changes. At menopause, these fluctuations create an energy deficit: the body burns calories in order to make up for this deficit by producing the missing hormones.” Women will store more fat in their hips, buttocks and thighs. Men gain weight more easily after the age of 40, just like women after menopause.
According to our expert, you need to consume more proteins, both animal and plant-based, this is the number 1 recommendation. “It is recommended to increase your consumption of meat, fish, eggs and seafood, because animal proteins are better assimilated than plant proteins, the best sources of which are legumes and tempeh.” In both men and women, protein intake must be sufficient in order to boost metabolism. Without forgetting physical activity at the same time. “Cycling, walking, swimming… If you combine cardio activity with muscle strengthening exercises, you greatly limit weight gain after the age of 40. There are sports and exercises for all levels: core, abs, dumbbells, squats…” continues the dietician-nutritionist. If you increase your muscle mass, your muscles increase your metabolism, even at rest: you burn more calories, even without being physically active.
“Certain nutrients are also very useful for preventing metabolic slowdown. Omega-3s stimulate muscle mass gain while dairy products contribute to calcium intake in order to prevent bone loss. Calcium needs are also increased at the time of menopause, because this period increases the risk of osteoporosis. recalls Raphaël Gruman. Good sources of omega-3 are walnuts, rapeseed, soya, flax, fatty fish such as salmon, anchovies, mackerel, sardines, herring and eggs. The best sources of calcium are cheeses; legumes (lentils, beans, chickpeas, red beans), nuts (walnuts, Brazil nuts, cashews, hazelnuts), cereal products; leafy vegetables (spinach, chard) and seafood.
Conversely “we avoid ultra-processed products, sodas, fast foods, breadings and alcohol. Very sweet products such as jam, candy, milk chocolate, cakes or pastries should also be avoided.” Carbohydrates are also sources of direct energy. “If you eat too many carbohydrates and don’t exercise, you store them in the form of fat, which promotes weight gain. It is therefore preferable to moderate your consumption of rice, pasta and bread, especially at white flour concludes the nutrition specialist.