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Weight loss over 40 – women’s weight loss is greatly influenced by their stress levels. Or there is no healthy diet that can overcome the high cortisol levels in the body caused by long-term stress. Cortisol, also known as the stress hormone, is produced by the adrenal gland when our body has to go into “emergency mode”. However, if there is too much of it for a long time, our body suffers.
Women between forty and sixty are the first generation to juggle work and home life in a fast-paced and increasingly stressful world. Rapid changes follow one another in our lives, which require continuous learning, readiness and adaptation, and we also had to get used to the fact that nothing is stable and certain, and factors that significantly influence our lives can change from one minute to the next. Nothing is certain anymore, there is our sense of security, which generates stress for many.
Weight loss over 40 under stress?
But stress is caused by low-quality food, an upset schedule and therefore also an irregular sleep rhythm, drugs and other chemicals that affect our body, fears, emotional fluctuations, too little exercise, while for others it may be too much sports. Our most common stress symptoms are the following:
- sleep disorders,
- feeling of being chased,
- irritability,
- concentration problems,
- inability to lose weight,
- eating too much,
- skipping meals,
- frequent cravings for sweets, coffee, alcohol or energy drinks.
Under stress, women often eat too much
A research revealed (however, we also experience this ourselves without research) that women eat more under stress. His explanation is logical: as a result of the high cortisol level that occurs under stress, our feel-good serotonin and dopamine levels decrease, we don’t feel joy or happiness, we feel like our days are gray, our energy and motivation are gone. That’s why we want something that gives us energy and makes us feel good. Many addictive foods work this way: this is the case with sweets, junk food, caffeine or alcohol. These foods temporarily increase our serotonin and dopamine levels, making us feel better for a short time. But this effect soon wears off and we crave more of these foods to get the same feeling again. This leads to a vicious cycle of overeating and weight gain.
How to break this cycle and lose weight over 40?
The first step is to recognize the sources of stress in your life and try to reduce or eliminate them as much as possible. This may mean setting boundaries with your work or family obligations, seeking professional help for your emotional issues, finding healthy ways to cope with your fears or anxieties, or making some lifestyle changes that support your well-being.
The second step is to adopt a balanced diet that nourishes your body and mind. This means avoiding processed foods that are high in sugar, salt, fat or additives, and choosing whole foods that are rich in fiber, protein, healthy fats, vitamins and minerals. These foods will help you regulate your blood sugar levels, lower your cortisol levels, boost your metabolism and keep you feeling full longer. Some examples of these foods are fruits, vegetables, nuts, seeds, legumes, eggs, fish, lean meat or dairy products.
The third step is to incorporate physical activity into your daily routine. Exercise is one of the best ways to reduce stress and improve your mood. It also helps you burn calories, build muscle mass and strengthen your bones. You don’t have to do intense workouts to reap these benefits. Even moderate exercise such as walking, cycling or swimming can make a difference. Aim for at least 30 minutes of physical activity most days of the week.
The fourth step is to get enough sleep every night. Sleep is essential for your health and weight loss. It helps you restore your energy levels, balance your hormones, repair your tissues and regulate your appetite. Lack of sleep can increase your cortisol levels, lower your metabolism and make you crave more food. Try to get at least seven hours of quality sleep every night by following a regular bedtime routine, avoiding caffeine or alcohol before bed and creating a comfortable sleeping environment.
The fifth step is to practice mindfulness and gratitude. Mindfulness is the ability to be present in the moment without judging or reacting to it. It helps you cope with stress by allowing you to observe your thoughts and emotions without being overwhelmed by them. You can practice mindfulness by meditating, breathing deeply or doing yoga. Gratitude is the feeling of appreciation for what you have in your life. It helps you focus on the positive aspects of your situation rather than the negative ones. You can practice gratitude by keeping a journal of things you are thankful for every day or expressing your gratitude to others.
By following these steps you can reduce your stress levels and lose weight over 40 in a healthy way. Remember that weight loss is not only about numbers on the scale but also about how you feel about yourself and your life. Be kind to yourself and celebrate your progress along the way.
