If you’re over 40, you may be noticing your body is looking and feeling differently. Perhaps you are questioning how to lose weight as it seems easier to gain weight and harder to lose it compared to a few years ago. Changes in hormones, activity levels, lifestyle, eating habits, and stress management can all be contributing to the change in your body. We are going to discover how to help you create healthy habits, lose body fat, and feel good in your 40’s.
Why is it so Hard for a Woman Over 40 to Lose Weight?
As we get older, our bodies change. There is nothing we can do about the normal process of life. However, we can take daily action to help the body age healthy. Hormone changes and a slower metabolism can start to make it tricky, but not impossible, to lose body fat and weight over the age of 40.
You might be getting frustrated as the healthy habits you used to do are no longer as effective, this is because body composition and metabolism alter as we age. Do not be defeated by this, there are many ways to help your body be healthy and feel good the older you get. As we get older, we begin to lose muscle mass, so it is important to be mindful of eating food that helps to build muscle tissue and doing movement that supports healthy tissue growth so that the body can age well and feel good. When you have higher muscle mass it raises the metabolism, when the opposite happens with less muscle mass, it means the metabolism starts to slow down.
Metabolism and hormones are a huge factor in body fat and body composition. When both deplete and alter, it can make it very difficult to maintain a healthy body weight and shape.
What is the Best Way for a Woman Over 40 to Lose Weight?
This may sound like doom and gloom, but have no fear ladies, there is still lots of hope and positivity for the health of your body over the age of 40. The best way for a woman to lose weight after 40 is to create and maintain healthy habits that promote a healthy metabolism, healthy hormones, muscle mass and healthy levels of body fat.
Here are six top tips for losing weight after 40:
Eat Plenty of Fruits and Vegetables – Add fruits and veggies to every meal to help your body feel satiated and loaded up with nutrients to boost your metabolism. Help your body feel satisfied with lots of wholesome fresh foods rather than empty calorie foods.
- Eat Protein Rich Food – Protein is an excellent macronutrient to help with muscle growth and tissue repair which is essential for healthy muscle mass. Excellent sources of protein rich foods include: beans, lentils, quinoa, nuts, seeds and lots of vegetables.
- Eat Mindfully – It is very important to be mindful of the food you eat to avoid overeating, or undereating. Learn to eat in tune with your body – do you feel stuffed? Bloated? Empty? Light? Satisfied? Pay attention to the cues your stomach and overall body give during and after meals. This may take time to practice, but in time you will learn to understand your body’s cues to when you are satisfied and satiated from a meal.
- Ditch the Caffeine – Focus in drinking water and herbal teas. Stop relying on coffee and energy drinks to give you a boost in the morning and as an afternoon pick me up as this dehydrates the body which can confuse your body to thinking it is hungry when in fact you are thirsty.
- Do Not Skip Breakfast – Having a healthy hearty breakfast will give your mind and body the energy and focus it needs to start the day. It will also help to prevent cravings throughout the day and prevent snacking on unhealthy food. A good breakfast can help token your appetite in check for the whole day!
- Move Your Body Daily – Create a healthy habit of moving your body every day or at least 5 times a week. This can be a 45 to 60 minute walk, a gentle run, yoga, dance class, lifting weights, cycling or swimming. Do an activity that you love to do and are willing to commit to regularly.
For further inspiration check out these articles:
- High Protein Diet Benefits
- Sources of Protein for Vegetarians
- Complex Carbs List – Foods to Include In Your Diet
- 7 Tips for Cutting Out Sugar for Weight Loss