It’s not uncommon for men, like women, to experience weight gain as they get older. In fact many men start to gain weight after the age of 40. This article will explain many of the reasons why.
Men gain weight - Hormonal changes
While men experience fewer hormone changes than women, hormones are still a big factor when it comes to weight gain for men.
Testosterone levels drop which can make it difficult to hold onto muscle mass, lower energy levels and increase retention of body fat.
An estrogen imbalance may be causing your body to retain body fat. Estrogen dominance for men is when levels of the female reproductive hormone are higher in relation to testosterone levels. Higher estrogen levels can be caused by xenoestrogens (environmental estrogens), stress, alcohol and excess body fat. Or it could just be that testosterone levels have dropped while estrogen levels haven’t.
Men weight gain - Less Activity
Men are less likely to be active as they get older. You may have become very busy with your family or with your career. Maybe you’ve moved to the suburbs which means that you are probably using your car more and walking or biking less. You are also probably spending less time at the park playing with your children on weekends. Pain and injuries may be preventing you from staying active. And weeknight sports are probably long forgotten.
If any of this sounds familiar it could explain how your activity levels have gradually dropped since you were younger.
Men weight gain - Other Lifestyle Factors
There are several other lifestyle factors that can contribute to weight gain in your forties.
Drinking excessive alcohol
While you may have cut back on alcohol consumption since your 20s, it may still be having a detrimental effect on your overall health and causing weight gain. Alcoholic beverages are calorie dense and can contribute to poor eating choices and raise estrogen levels.
High stress jobs
In your forties, you may be reaching new heights in your career, but the stress can adversely affect your weight and your overall health. You may be eating out more, especially convenience and take out foods, and have less time for any kind of exercise. And the stress of your job can lead to high cortisol levels. Stress can also zap your motivation to make changes.
Divorce can lead to emotional and stress eating, and more take out foods. Men who get divorced may drink more alcohol in the period after divorce or separation. And the stress of this life change can lead to higher cortisol levels and other health issues.
Men weight gain - Slowing metabolism
Your metabolism is the rate that your body burns calories. And this is often blamed for weight gain after 40. But for men most of the metabolic slow down can be attributed to other factors like less muscle, and less activity, stress, or hormonal imbalances.
Men weight gain - A feeling of inevitability
If you feel like you haven’t made any changes or you’re just too busy to make better choices you may feel that gaining weight in middle age is inevitable. But there are many choices you can make to make it less likely that you’ll gain weight.
Men weight gain - Food Choices
Men often gradually make poorer food choices as they get older. Some changes you might have made are:
Fewer family meals
More eating out or grabbing snacks from a vending machine
Highly restrictive fad diets in an attempt to lose the weight
Eating more processed foods
Fasting or going for a long time between meals
What you can do
Sometimes it seems like weight gain is inevitable when you get older, but it’s NOT and there are several things you can do:
Limit processed foods
Limit alcohol consumption
Eat enough protein to help maintain muscle
Start a strength training routine. Not only will this help to limit muscle loss, but it also helps to improve testosterone levels
Avoid strict dieting and fasting
Practice stress reduction activities
Get professional help
How I can help
If you’ve gained weight since turning 40, I can help. Being a Holistic Nutritionist and Online Weight Loss Coach, I can provide you with a custom eating plan specifically designed for your unique body and lifestyle. Everyone is different so getting your own individualized food prescription is imperative to obtaining optimal results. I can help you get back to your pre hormone body and health easily and swiftly. My hormonal weight loss programs balance hormones naturally and provide the personalized support you need to fit the changes into your busy lifestyle.
Book a free nutrition assessment to find out how I can help.
Vicki Witt | Clinical Nutritionist | Holistic Coach | Reiki Master | Certified LEAP allergy therapist Over 25 years of successfully helping you achieve optimal health and weight loss 🍏 | www.vickiwittweightloss.com
Vicki Witt is a Clinical Nutritionist, Holistic Health Coach, and Reiki Master. She has been practicing over 25 years and specializes in holistically customizing diet and lifestyle plans to each individual for weight loss and hormonal control. Her clientele often report they feel the best they have ever felt and wish they had started sooner. One of the USA and Australia's top Nutritionists, she has won multiple awards for her services in the industry.