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If you are on the lookout for an inspirational weight loss transformation, then you have to check out actor Ram Kapoor’s Instagram profile. A few days back, the actor left his fans in sheer shock after he posted an almost unrecognizable picture of himself. Revealing his massive weight loss, he captioned this leaner version of himself as, “Hi guys, sorry for the slightly long absence from Insta was working on myself quite extensively”. Besides this, he also posted another picture with his wife Gautami with the words, ‘42 Kapoor’ written on it, indicating that he lost up to 42 kg. Not only does the weight loss journey highlight a fairly rigorous as well as dedicated regimen, but it also brings to light the challenges of losing weight after 40. Here is what it means to lose weight when you are middle-aged, and the challenges that the 51-year-old probably had to face.
While it is not easy to lose weight at any age, Ram Kapoor’s transformation is commendable as the actor underwent this massive weight loss at the age of 51. Popular belief suggests that it is easier to lose weight when you are younger. Younger people typically have a faster metabolism and this means that they can burn calories more efficiently, even at rest. Additionally, there are many hormonal changes in our bodies that happen as you age. This can make it very challenging to lose weight.
While it is not easy for anyone to lose weight, at any age, it can be challenging to lose weight as you grow older. This is what makes Ram Kapoor’s 42 kg weight loss transformation inspiring. Here are some key reasons why it’s tougher to lose weight as we age:
As you age, your body’s production of certain hormones decrease. The production of the growth hormone and testosterone, which play a crucial role in metabolism and muscle mass slows down and this can lead to weight gain. In women, menopause can also lead to significant hormonal imbalances. This can, in turn, decrease metabolism and increase fat storage. You might see an appearance of a menopause belly as well. A study published in the journal Women’s Health Reports found that postmenopausal women gained 36 percent more trunk fat, 49 percent greater intra-abdominal fat area, and 22 percent greater subcutaneous (fat stored under the skin) abdominal fat area than premenopausal women.
As we age, we naturally start to lose muscle mass, something that Ram Kapoor also must have faced as well. This process is called sarcopenia. Muscle mass decreases approximately 3–8 percent per decade after the age of 30 and this rate of decline is even higher after the age of 60, states a study published in Current Opinion in Clinical Nutrition & Metabolic Care. Less muscle mass leads to a slower metabolism, making it tough to lose weight in your 40s.
Be it working out at the gym or taking part in other rigorous workouts, increasing age can be quite a hindrance for many. People may become less active because they might get less time to exercise, or might lack the motivation, inclination or stamina. The National Institute of Ageing stresses the importance of exercise, especially as people age. It states that older adults must become more active or eat fewer calories to maintain or achieve their ideal weight.
Being over 40 also comes with its own set of challenges, something that Ram Kapoor might have had as well. Some age-related factors include increased stress and inadequate sleep. You might also be on certain medications that can also impact weight management. In women especially, there is decreased energy expenditure, the amount of energy a person uses for daily tasks, and physical activity. These two factors lead to weight gain in midlife women. Additionally, there are certain lifestyle changes that menopause brings that also influence weight gain, states a study, published in the journal Current Obesity Reports.
If you are wondering how to lose weight significantly after you turn 40, Ram Kapoor’s weight loss transformation is a testimony to this. But one needs to be careful during this weight loss journey. Being middle-aged can also bring with it certain complications that need to be dealt with carefully especially when we talk about such drastic weight loss. By making healthy lifestyle changes and focusing on a balanced approach, you can effectively manage your weight and maintain good health. Here are some tips to get you started:
Strength training can help middle-aged people lose weight in a healthy way. Incorporate strength training exercises into your routine to build and maintain muscle mass. The National Institute of Ageing suggests that incorporating weight lifting can help older adults with obesity. It also states that this regimen can bring about better results than diet or aerobic exercise alone.
If you are looking for a significant reduction in weight like Ram Kapoor’s weight reduction, then you need to watch what you eat. At any age, it is important to eat a well-balanced diet. But this becomes even more important as we age. Prioritise a balanced diet rich in whole foods, lean protein, and healthy fats. Protein especially is important when it comes to losing weight in a healthy way. A protein-enriched diet significantly reduces body weight and fat percentage without losing muscle, something that happens after the age of 40, states this study, published in the journal Archives of Gerontology and Geriatrics.
It is very important to find ways to increase your physical activity throughout the day. This could be in the form of walks, cycling, or joining a fitness class. A study, published in the journal Cochrane Library, states that a sedentary lifestyle can not only lead to obesity, but also poor health and heart issues. This is why it is important to get moving.
Take a PollTake a PollSleeping well is important to kids, but it is also important for us to maintain our sleep cycle, as we age. A study, published in the journal Nutrients, states that a lack of sleep can lead to obesity or being overweight. This also emphasises better sleep quality as well as sleeping for enough time at night. Aim for 7-9 hours of quality sleep per night.
Ram Kapoor did not lose 42 kg overnight, and neither can you. It is very important to be realistic while setting your weight loss goals. A study, published in Sage Open Medicine, states that smaller goals can help you feel like you are achieving something. This is what helps people stick to their diets and weight loss regimes as well.
It is very important to be mindful of your eating habits as you age. Reports suggest that Ram Kapoor followed intermittent fasting, a weight loss diet where your day is divided into an eating window and a fasting window. This can help you eat mindfully, and in control. Portion control is also very important when it comes to weight loss. Eating mindfully can help to reduce cravings as well, states this study, published in the journal Current Obesity Reports.
For healthy and sustainable weight loss after the age of 40, it is generally recommended to aim for a gradual weight loss of one to one and a half kg per week.
After 40, it is very important to avoid processed snacks, sugary drinks, refined carbohydrates and unhealthy fats.
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