Key Takeways
- Weight loss challenges after 35 are mostly due to hormonal changes and gradual muscle loss, not a declining metabolic rate.
- Hormones and stress can promote fat storage, especially around the belly.
- Resistance training and sufficient protein intake are essential to maintain muscle mass, strength, and metabolic health.
- Body composition analysis and perimenopause hormone screening provide insights to create a personalised, effective weight loss strategy.
Beautiful things happen after 35 – greater financial independence, more wisdom, and a deeper acceptance of what’s beyond our control.
One area often framed as “beyond control” is metabolism, with the common narrative being after 35, metabolism slows down, making weight loss harder.
But is that really true? Let’s find out.
What Really Happens to Your Body Between 20 and 60?
Metabolism is the process by which your body converts food into energy, helping you maintain vital functions, move, and stay active. Our body’s metabolism goes through four distinct stages throughout life:
- Infancy to Age 1: Metabolism peaks, running about 50% higher than in adults.
- Age 1 to 20: Metabolism gradually slows by roughly 3% per year.
- Age 20 to 60: Contrary to common belief, studies show that metabolic rate remains largely stable. Even during pregnancy or menopause, your baseline energy expenditure doesn’t drop significantly.
- After Age 60: Metabolism begins a gradual, permanent decline of about 0.7% per year.
In other words, the belief that your metabolism slows down once you hit your 30s is largely a myth. So why does weight loss feel harder?
Enter the unusual suspects: your hormones and muscle mass.
How Do Shifting Hormones Impact Your Weight Loss?
Now that we know your body’s metabolic rate remains largely stable, let’s take a closer look at what happens to hormones during the “Sandwich Generation” years.
For many women in their 30s and 40s, especially in Singapore, this stage often comes with juggling multiple responsibilities, including caring for children while supporting ageing parents. The stress and hormonal fluctuations that arise during this period create the perfect conditions for the body to store unwanted fat.
The Problem with Cortisol
After 35, cortisol levels can rise more quickly and become harder for the body to clear. Excess cortisol encourages the storage of visceral fat around your abdominal organs.
Fluctuations of Oestrogen and Progesterone
As women approach their late 30s and early 40s, perimenopause may begin. This causes oestrogen and progesterone levels to fluctuate, which can reduce your body’s sensitivity to insulin, causing carbohydrates to be stored as fat rather than used for energy.
Muscle Loss (Sarcopenia)
The perception that metabolism slows down is often due to muscle loss. After age 30, muscle mass naturally declines, especially without regular strength training. Since muscle is metabolically active, even at rest, losing it lowers your total daily energy expenditure, even though your basal metabolic rate remains steady.
How Can You “Fix” Your Weight Loss Problem?
If eating less and exercising does little or none at all to shed those pounds, it’s probably because those methods overlook what your body really needs at 35 and beyond. Instead of working against your body, here are some strategies to work with it:
Put a premium on fibre and protein
To curb softening insulin sensitivity, it is important to prioritise lean protein during meal times. Protein provides the building blocks for muscle repair and it has a high thermic effect, which means that your body burns more calories as it digests protein.
Quit crash diets
You might not know it, but you actually place a ton of stress on your body when you subject it to extreme calorie restriction. This can increase the level of your cortisol, impact your sleep quality, and store belly fat. Remember that to sustain your weight loss, your body needs nourishment instead of deprivation.
Include resistance training
To retain or increase muscle mass, incorporate resistance training in your daily exercises.
Undergo a body composition analysis
Before starting any new plan, get a professional baseline with a body composition analysis. This helps you understand where fat is stored and how much muscle you have, enabling you to make informed decisions when planning your weight loss strategy.
Consider a perimenopause hormone screening
Hormonal fluctuations can affect weight, energy, and fat storage. Checking your hormone levels can reveal hidden factors that influence weight loss, allowing you to tailor your plan more effectively.
Shifting your mind to redefine what success looks like during your weight loss journey is the first step to achieving a realistic goal. While you may not see dramatic changes in numbers when you stand on a scale, consider these things instead:
- How strong your body feels
- How much energy you have throughout the day
- How your women body fat percentage has improved
- How nicely your clothes fit
These are key indicators that your efforts are paying off and your body is more healthy.
Where Should You Start?
If you are not sure where to start, a body composition analysis can give you clarity and set you on the right track. You will gain insights into:
- Your levels of muscle mass
- Your body’s current fat percentage
- Your areas for improvement
Not sure where to start? We’d love to help – come in for a complimentary BIA test and discover your body’s baseline.
