28 Reasons You Can't Seem to Lose Weight After 40
1. Your thyroid is out of whack.
As we age, low thyroid function becomes more common, slowing down our metabolism and making weight loss difficult. If your thyroid isn't functioning optimally, weight loss is going to be near impossible. Support your thyroid with necessary nutrient from food rich in vitamin A, zinc, iodine, tyrosine, and selenium. It’s also a good idea to get properly tested.
2. You’re mega stressed.
Excess stress can cause your body to hold onto fat, especially around your belly, thanks to cortisol. So, even if you're on a healthy diet and exercise plan, losing stubborn belly fat will be nearly impossible if you're constantly stressed. Make sure you take time for relaxation and deep breathing exercises, even if it's just for 10 minutes a day. You can watch this free webinar on Managing Your Stress Hormones that I reordered for Arvra Wellness for more tips or read more about stress here.
3. You're eating foods that don't agree with you.
If you're sensitive to certain foods, they can wreak havoc on your metabolism and hormones, making it tough to lose weight. Common culprits include gluten, dairy, sugar, and corn. Eliminate them from your diet for three or four weeks and reintroduce them one at a time to see if you have any symptoms, or consider testing
4. You’re burnt out and running on empty.
When you're constantly tired and drained, you'll find it difficult to eat healthily. Instead, you'll reach for convenient foods that offer a quick energy boost. Unfortunately, these foods are usually high in refined carbs, sugars, and processed ingredients. To start making healthy changes, focus on getting enough sleep and starting your days with a high protein breakfast like eggs with veggies, which will set you up for the day.
5. You’re not prioritising sleep.
Lack of not only enough sleep, but also quality sleep can sabotage your weight loss efforts by increasing your hunger hormone ghrelin. If you're not getting enough rest, you'll reach for the wrong foods for quick energy, leading to even more exhaustion and a lack of sleep. Get more sleep by going to bed earlier (before midnight), keeping your bedroom dark, avoiding electronic gadgets, and building in relaxation time before bedtime. You may also want to asses your sleep hygiene.
6. You're sitting too much.
Sitting for extended periods of time is not good for our bodies. It can lead to poor circulation, digestion problems, and even an increase in insulin levels, which is a hormone that stores fat. On the other hand, NEAT (non-exercise activity thermogenesis) has been proven to boost metabolism without any exercise. This includes any activity that does not involve sitting. To counteract the negative effects of prolonged sitting, try taking frequent breaks. Set a reminder on your phone or computer to stand up and walk around every hour. Instead of sitting while talking on the phone or scrolling through social media, try standing or even pacing around. These simple habits can make a big difference in keeping your body healthy and active. Additionally, you can invest in a standing desk or use a stability ball as a chair to help improve posture and engage core muscles while you work.
7. Unbalanced gut flora
Your gut flora plays an essential role in regulating your weight, and our microbiome does change in menopause. Research has shown that obese individuals often have less diversity and different types of bacteria in their gut. Imbalances in your gut microbes can cause hormonal issues and cravings for sugar and carbs. To rebalance your gut flora, incorporate fermented foods like sauerkraut, kefir, kombucha, and live yogurt, (homemade is better) as well as prebiotics such as onions, leeks, green bananas, and cold potatoes. You can also take a high-quality probiotic supplement.
8. You’re perimenopausal, or post menopause.
This transition can cause weight gain, thanks to hormonal changes like decreased oestrogen, increased cortisol, and insulin resistance. Fat cells can also be an alternative source of oestrogen for your body, so it makes sense that you body might try harder to hold onto them, making it harder (but not impossible) to lose weight. To combat this, eat a nutrient-dense diet with minimal refined carbs, more protein, and include foods like phytoestrogens and omega fats found in flaxseeds, chia and hemp seeds, avocado, lentils, beans, oily fish, nuts, olive oil, and coconut oil.
9. You're too toxic.
Chemicals from our environment, tap water, food, personal care products and household products can build up in our bodies. I once heard someone say the average woman put up to 500 chemicals on her body before she leaves the house! The body tends to store them away in our fat cells to keep them away from our important organs, so it hangs on to the fat cells as a protective mechanism. While you can’t avoid all the toxins in the environment, you can certainly reduce your exposure by eating organic food as much as you can, filter your tap water, avoid processed foods and swap household and beauty products to natural brands where possible. Read more about hormone disruptors and how to avoid them.
10. You're not eating enough FAT
Yes you heard that right If you've been on a low fat diet for a long time or you don't eat enough healthy fat, you are more likely to be eating too much sugar. Low fat products often contain more sugar or food additives. We need good fats to be able to make our hormones, to feed our brains and to absorb our vitamins. Fat doesn't make you fat, eating fat can actually help with weight loss! Avoid low fat products. Eat more oily fish, nuts, seeds, avocado and olive oil.
11. You're not eating enough PROTEIN
Protein turns on your satiety hormones, boosts metabolism, reduces cravings and keeps you feeling fuller for longer. Protein also increases muscle mass, which burns more calories from your food. TIP; Eat a protein source at every meal. These include meat, fish, eggs, nuts, seeds, beans, lentils, dairy, soy, quinoa or a protein powder (make sure it's good quality). If you want to get precise, I recommend around 30g of protein per meal.
12. You're eating the wrong types of CARBOHYDRATES
As we get past 40 and into our menopause transition, we just can't handle carbs like we used to! We tend to have a slower metabolism, increased fat to muscle ratio, a less active lifestyle and more stress, and this all means we are more at risk of insulin resistance. I'm not recommending everyone needs to completely avoid carbs, but going lower carb will certainly help. What that looks like for each person will be different, as we are all unique, for some it will be just the refined ones they need to limit and replace with the complex low glycemic load carbs, for others it might be taking out or limiting grains and going more paleo style. If you need help finding your carb sweet spot you may consider applying to work with me
13. Eating while on-the-go and not chewing food properly.
This can lead to undigested food passing through the digestive system, you don’t have teeth in your stomach, which can cause damage to the gut lining and negatively impact weight loss goals. Stress can also inhibit production of stomach acid and digestive enzymes. Make time for mindful eating, see your food, smell your food, and savour every mouthful. Digestion starts in the brain!
14. Alcohol, full stop.
It can really disrupt blood sugar levels, increase insulin levels (fat storage), hinder sleep quality, increase anxiety, damage the gut lining, and encourage late-night carb consumption. Also your body preferentially detoxes this over other toxins, meaning your become too toxic, go back to point 8 if you need reminding about how that is sabotaging weight loss efforts) Limit alcohol consumption to special occasions, or weekends only, and don’t binge drink!
15. Hydration, hydration, hydration!
So simple, yet one thing I commonly come across with clients, is they don’t hydrate. It helps flush out toxins, regulates elimination (pooping!), and circulates the nutrients required for a healthy metabolism. Drink 1-2 liters of filtered water per day and add cucumber, lemon, lime, or berires for added flavour if you find water boring.
16. You’re relying on processed foods, ready meals, and takeaways
These are cooked/prepared with vegetable oils (= inflammation=weight loss resistance) and often contain added sugars, preservatives, and additives, can hamper weight loss goals. Cook meals from scratch using real ingredients whenever possible.
17. You're nutrient deficient
Not eating a nutrient dense diet rich in protein, healthy fats, variety of plant foods, and fibre can mean that you're not getting the nutrients you need to function properly. As well as hormone disruption, lack of nutrients can put your body into a state of stress, and it's more likely to hang on to any fat stores. Get some professional advice on your diet and supplement programme, and looking at testing to see if you are getting the nutrients you need will be a good start..
18. You're popping too many pills
Regular use of painkillers, antibiotics, indigestion tablets, poor quality supplements and other medications can over-burden your liver and damage your gut lining. As well as potential side effects (many of which are weight gain), too many medications can cause a build up of toxins and can upset your gut flora balance. TIP; Don't take these things for granted (all synthetic substances have to be detoxified) – and check with your Dr that you are having regular reviews of any medications you may be on, and consider booking in a supplement review session with me to make sure you’re taking the right supplements, and also not wasting money on poor quality.
19. You’re bunged up
If you are constipated, your body may be holding on to toxins and excess weight. To avoid this, ensure you eat enough fiber-rich foods such as whole grains, fruits, vegetables, seeds, beans, and pulses, and stay well-hydrated. Aim for a diet rich in fiber and ensure you’re well hydratated.
20. Sneaky sugars could be sabotaging your weight loss efforts!
Foods labeled ‘no sugar' or ‘diet' often contain artificial sweeteners, or alternative sugars other than common table sugar that have been linked to weight gain.Yes, even artificial sweeteners can cause weight gain! Become a label ninja, learn all the alternate names for sugar, and artificial sweeteners, and avoid them.
21. Too much of a good thing?
Yes it is possible to over do healthy foods, which can then lead to weight gain. For example, nut butter is nutritious, but consuming a whole jar in one sitting will not aid weight loss efforts. Pay attention to portion sizes and hidden carbs and sugars. If you can’t control yourself around nuts/ nut butters (like me) either don’t buy them or buy the smallest amount possible, or buy and share.
22. Under eating.
Not consuming enough calories can lead to weight gain or weight loss resistance by putting the body into "survival mode," causing an increase in cortisol levels and slowing metabolism, which can result in the body holding on to fat stores. Nutrient deficiency is also a risk.
23. You’re not doing the right kind of exercise.
Many women spend hours in the gym doing cardio workouts in vain to lose weight but what they don’t realise is that its weight training that’s most effective for weight loss as it will increase muscle mass and improve metabolism. Plus over-exercising can increase cortisol levels and hinder weight loss efforts, this is especially so if you are already very stressed.
24. You have a history of yo-yo dieting.
If you have repeatedly gone on diets only to regain the weight, and then some, this cycle is known as yo-yo dieting and can be frustrating and disheartening. Despite knowing that diets are not a long-term solution, we often find ourselves lured by the promise of quick results. However, when we restrict our body of essential nutrients, it enters survival mode, leading to a rise in cortisol levels, increased cravings, and a slower metabolism. The solution is to stop looking for quick fixes and transition to a healthy sustainable way of eating, that’s for the long term. If you are already doing that and not losing weight, then maybe its one of the many other reasons in this article beyond foods that’s causing your weight issues, and its time to seek support from someone who can help identify the root cause
25. You’ve been told to eat little and often.
Are you a constant grazer, snacking between meals throughout the day? This can prevent your body from tapping into its fat stores for energy, as it is constantly relying on the sugar you're consuming. To help your body burn fat, try leaving 4-6 hours between meals or adopt Time Restricted Eating, where you consume all your meals within a specific window of time (e.g., 8-12 hours). And if you absolutely need to eat between meals because you feel weak and shaky (this may happen for a while as your body adjusts and has to relearn how to use fat for duel) then don’t reach for the ‘heathy snacks’ that are often full of sugars, opts for protein based snacks. This is where reading the labels carefully helps, or just packaged avoiding packaged foods. Did you know oat milk has a higher carbohydrate content than cow's milk or almond or soy milk (although many of these had added carbs like rice or sweeteners), and granola can contain significantly more sugar than other cereals (but I serous don’t recommend you eat cereals at all). Smoothies can be loaded with sugar if they're fruit-based, and flavored water can also be full of added sugar.
26. You’re an emotional eater.
Emotional eating is a common issue among many women, where we reach for food as a coping mechanism when we're feeling sad, stressed, angry, lonely, or bored. Understanding the underlying reasons behind our emotional eating can help us develop healthier coping mechanisms. This is a topic I have covered in my Reset & Thrive Membership
27. Could it be in your genes?
I don’t like to go blaming genes for anything as this then makes you give up and feel helpless, which is not the case. Your genes can however impact how your body metabolises food and deals with insulin, fat, and carbohydrates. By understanding your genetic blueprint, we can personalise a diet that best suits your body's needs. This can be a game-changer for many women who struggle with sustainable weight loss.To unlock the power of your genes, consider getting your DNA tested and working with a qualified practitioner to create a personalised diet plan.
28. You’re inflamed!
Inflammation can make it harder for women over 40 to lose weight due to its impact on hormone levels, insulin resistance, and metabolism. Chronic inflammation can also lead to increased appetite and decreased physical activity, both of which can contribute to weight gain. Eating a healthy, anti-inflammatory diet rich in whole foods and low in processed foods can help reduce inflammation and support weight loss efforts. Additionally, regular exercise and stress management techniques can also help reduce inflammation and support weight loss goals. Things that can contribute to inflammation include chronic stress, poor sleep, environmental toxins, smoking, alcohol consumption, a diet high in processed foods and unhealthy fats, certain medical conditions such as autoimmune diseases, allergies, and infections. Physical inactivity and obesity have been linked to chronic inflammation as well.If you have weight loss resistance and need help finding and addressing the root cause, get in touch
Summary
Weight loss isn't as simple as eat less and move more, especially for women over 40. There are underlying factors that can contribute to weight gain and resistance to weight loss. It's important to focus on being healthy and feeling strong, rather than stressing about the numbers on the scale. If you need help with weight loss or health issues, contact us for personalised testing and 1-1 support to uncover any hidden weight loss resistance and improve your chances of a long and healthy future.
