5 Common Weight Loss Myths Debunked for Adults Over 40

Your healthy weight is possible.

Losing weight isn’t easy at any age, but when we reach the age of 40, the idea of losing weight can seem almost impossible.

We’re here to tell you that this isn’t the case, and to prove it, we will de-bunk some common weight loss myths that may be stopping you from taking those first steps to a healthier tomorrow.

If you want to lose weight and need some advice, our pharmacies offer weight management consultations for extra support and weight loss treatment, subject to eligibility.

Learn more

Man and woman exercising with small weights

Myth 1: You Can't Lose Weight After 40

Is losing weight after 40 a bit trickier? Yes, it can be, but that doesn’t mean it’s impossible. As we age, we face changes in hormones and metabolism, and our muscle mass often decreases. But remember, other factors like genetics, any chronic conditions we might have, and lifestyle choices made before turning 40 also play a part. We're here to help you navigate these changes and find the best path to a healthier you.

If your usual diet and exercise habits are no longer working for you, this is because your body is changing, so your habits have to change with it. This means adding more fruit and veg to your meals than you used to, choosing more whole grains over your usual go-to foods, and avoiding processed foods high in saturated fats.

Related Article: The Power of Mindful Eating

Myth 2: You need to follow strict diets

We at Rowlands promote the idea of a healthy, balanced diet. We believe there is no need to cut out the foods you enjoy, you simply have to eat them in moderation, along with healthier foods that assist with weight loss. Some foods and drinks that are especially effective when it comes to losing weight are:

Water

＋

Most of us don’t drink enough water. For the average adult, drinking 6 to 8 glasses of fluid is recommended to ensure a healthier diet. You’ll likely experience improvement in your energy levels when you get into the routine of drinking enough water.

Foods high in fibre

＋

Fibre is what our body needs to keep our digestive system healthy and promotes weight loss by reducing your appetite. Certain foods are especially high in fibre, including oats (porridge or muesli, for example) nuts, and whole-grain bread.

Fruit and Veg

＋

Another good source of fibre, but also packed with other nutrients. All fruit and veg is good for you, but particular produce stands out for assisting with weight loss. This includes leafy greens like broccoli, sprouts, and spinach, and fruits such as berries, apples, and pairs.

Myth 3: Cardio is the only way

Not true. Everyone’s bodies are different, and everyone has different goals. Cardio is a great way to lose weight, but it’s not the only way.

If you want to lose fat but gain muscle, lifting weights is an excellent and rewarding exercise for visible results you can be proud of. Other at-home exercises include burpees, lunges, pull-ups and push-ups.

If you avoid cardio because you associate it with running, you may prefer other cardio exercises, such as swimming, cycling, and Zumba.

Myth 4: Weight gain is natural and unavoidable

Whilst the body indeed gains weight quicker as we age, it doesn’t mean you can’t keep the weight off.

As we mentioned before, keeping the weight off is all about maintaining a healthy, balanced diet, and possibly altering your lifestyle habits to keep up with your body as it changes. Focus on protein, fibres, and keeping a healthy distance from processed foods, as well as minimising alcohol consumption.

It also helps to keep a healthy sleep schedule; sleep helps your body regain enough energy to process food. Lack of sleep also increases stress which can lead to comfort eating and bad habits.

Myth 5: You need expensive supplements

Unfortunately, the diet and fitness industry will convince you that you need to buy the most expensive supplements to see your dream results. Although supplements such as meal replacement drinks and fat metabolisers may assist with weight loss, they are certainly not needed. Too many supplements can even be harmful. Be sure to read the labels of products carefully before taking them.

If you’re looking for extra help with weight loss, but not sure what products are best for you, your local Rowlands Pharmacy is home to an array of affordable products, and our friendly team are always on hand to offer professional support to ensure that you are confident with what’s right for your personal needs.

Lose weight your way

Reaching the age of 40 shouldn’t be all doom and gloom. You shouldn’t have to cut out your favourite foods. By keeping everything balanced, and staying active regularly, you’ll learn to love your body, without putting it through strict diets and over-intense cardio first!

Don’t forget that your local Rowlands Pharmacy offers online and in-store weight management services if you’re looking for personal, professional, and private advice and treatment, subject to eligibility.

Lady reading a weight management leaflet at a Rowlands Pharmacy