Diet and exercise are usually touted as the ultimate solutions for managing weight.

Yet many women – especially those over 40 – may find themselves frustrated when, despite their best efforts, the scale just won’t budge or will even move in the other, more unfavorable direction.

What could be the reason?

It’s not necessarily a lack of discipline or dedication. The culprit might be something more serious and complex: hormonal weight gain.

Hormones are important players in different bodily functions, and when they shift or become imbalanced, they can impact weight management.

Women experiencing hormonal changes as they age may find that their usual diet and exercise routines no longer yield the same results.

Hormonal Changes in Women Over 40 and Their Impact on Weight Gain

As women age, especially when they cross 40, their bodies undergo major hormonal shifts.

These changes are generally linked to menopause, perimenopause, or even premenopausal phases, where a fluctuation in hormones is normal, like that of estrogen, progesterone, and testosterone.

These fluctuations can dramatically influence:

  • weight distribution
  • fat storage
  • metabolism

Estrogen levels (primary female hormone) typically go down as women age. Estrogen helps regulate metabolism. Its lower levels can cause the body to store fat, especially around the abdomen.

This is why many women notice an increase in belly fat as they approach menopause. Even if they follow a balanced diet and continue with regular physical activity – this shift in fat distribution can happen nonetheless due to lower estrogen levels.

Another important hormone that can contribute to weight gain is progesterone. While estrogen levels are dropping, progesterone levels may also fall.

This leads to water retention, bloating, and a general feeling of being heavier. It’s not fat gain in the traditional sense, but it can still contribute to that uncomfortable experience of the clothes feeling tighter and leading to discouragement.

Testosterone (thought of commonly as a male hormone) maintains lean muscle mass in a woman’s body. As testosterone levels fall in women over 40, it becomes harder to build and hold on to that muscle.

Since muscle burns more calories than fat, losing muscle mass can be the reason behind a sluggish metabolism. It might get harder to lose weight or even stick to the present pounds.

We lose muscle mass as a natural part of aging, but it can be quite challenging when paired with other hormonal changes.

Cortisol and Weight Gain

Estrogen, progesterone, and testosterone are usually the main hormones considered the most noteworthy when discussing uncontrollable weight gain, but one other hormone needs our attention as well: cortisol.

Cortisol is known as the stress hormone because it’s released when the body is under stress. This can be mental or emotional stress, for example, a demanding job or personal issues. It can also be physical stress, like an illness or lack of sleep.

Having raised cortisol levels constantly can contribute to weight gain, most commonly around the midsection. This happens because high cortisol levels can shoot up cravings for high-sugar and high-fat foods, as well as slow down the metabolism.

Cortisol also encourages fat storage around the organs in the abdomen (visceral fat). This type of fat affects appearance and increases the risk of heart disease, diabetes, and other health concerns.

For women over 40 who may already be experiencing fluctuating hormones as a result of menopause, chronic stress can worsen weight gain.

The combination of reduced estrogen (which already encourages fat storage) and high cortisol levels (which stimulate cravings and slow metabolism) can make it impossible to lose weight. This remains unchanged despite best efforts at a solid diet and exercise strategy.

Why Traditional Diet and Exercise Methods May Not Work

Many women find that the diet and exercise routines that worked for them in their 20s and 30s don’t have the same effect once they hit 40.

This can be incredibly tiring and demotivating, especially for those who are putting in every effort to stay active and eat healthily. But, if your hormones are out of balance, even the best diet and exercise plans may not get you the desired results.

Gaining weight because of hormone imbalance is usually more complex than simple calorie intake as opposed to expenditure. Traditional diet plans are geared towards reducing caloric intake and increasing physical activity. These general plans don’t take into account the way hormones affect metabolism, fat storage, and hunger signals.

For example, high cortisol levels can seriously increase cravings for unhealthy foods, while low estrogen levels can slow down metabolism. It’s harder to burn the calories consumed.

Muscle is metabolically active tissue, compared to fat, it burns more calories when the body rests. As women lose muscle due to hormonal changes and aging, they may find that their metabolism slows down.

Burning calories gets more formidable, even with regular exercise. This means that the same workout routine that helped maintain weight in the past may no longer be enough.

The Need to Balance Hormones for Weight Loss

Because hormones are so important in weight gain and weight loss, it’s clear that addressing their imbalances is the most pressing need for women over 40 who are trying to manage their weight.

This doesn’t discount the benefits of diet and exercise, and they are still very much needed, but they may have to be adjusted to account for hormonal changes.

For example, strength training will take precedence as women age because it helps build and maintain muscle mass. Adding resistance training into an exercise routine can help counteract the natural loss of muscle that comes with aging and hormonal changes. Such efforts can save your metabolism.

The diet should be focused more on reducing inflammation, balancing blood sugar, and supporting hormonal health. This approach may be more effective than a standard low-calorie diet. It could include eating more whole foods, healthy fats, and lean proteins, and limiting sugar and processed food intake.

Sometimes, things may feel out of control even if we do our best to follow routines favoring hormone balance. It may be necessary to work with a healthcare professional directly.

This could involve hormone replacement therapy (HRT) or other treatments. A healthcare provider can also check to rule out other possible contributors to stubborn weight, such as thyroid problems, insulin resistance, stress, not getting enough sleep, and over-exercising. Hormonal changes can influence them all.

For the same problems witnessed in younger women, doctors prescribe lab tests for conditions like Polycystic Ovary Syndrome or PCOS, endometriosis, hypothyroidism, etc.

The Emotional Impact of Weight Gain in Women Due to Hormones

Not being able to lose weight can be emotionally taxing for women. They may get discouraged and feel ashamed after all the efforts they put in.

Emotional stress can make hormonal imbalances much worse by raising cortisol levels. So, stress leads to weight gain and that leads to more stress. It’s a vicious cycle.

Managing stress is a big part of any weight loss plan for women of any age.

They can benefit from meditation, yoga, or other relaxation techniques that help lower cortisol levels and support hormonal health in general.

Getting enough sleep is also a basic need. Poor sleep can mess up hormones and add to weight gain.

Women must be patient with themselves and understand that weight loss may be slow or more challenging as they grow older or because of any condition they are currently defying.

Weight loss for women falling in this category isn’t considered impossible.

It’s difficult, but they will have to address their hormonal imbalances and go with a holistic approach to health.

Ensuring they manage stress, get proper sleep, and get the appropriate diet and exercise needed for their condition and age or their weight loss goals can all help them witness that needle on the scale shift favorably.

Summary

  • Weight gain because of hormones is a common issue for women nearing menopause but also for younger women with PCOS, endometriosis, etc. It can make weight loss for women more challenging.
  • While traditional diet and exercise methods are still important, they may not be enough on their own.
  • Hormonal changes, like fluctuations in estrogen, progesterone, testosterone, and cortisol, can impact metabolism, fat storage, and muscle mass – all of which affect weight management.
  • Women need a holistic approach to successfully lose weight, including strength training to build muscle, a diet that supports hormonal health, stress management techniques to lower cortisol levels, and possibly working with a healthcare professional to address specific hormonal issues.

If you’re struggling with hormonal weight gain or other health issues, Gaya Wellness can provide the guidance and support you need.

We provide virtual, holistic healthcare services that are meant specifically for women. Our approach focuses on providing personalized care at every stage of life for weight management, hormonal imbalances, emotional health, and maternity care concerns. With services like lab orders, prescriptions, and consultations all accessible from home, we extend a convenient, all-in-one platform for women seeking thorough healthcare.