Weight loss becomes more difficult with age, although many of the best ways to lose weight after age 40 are some of the same methods used earlier in life.
According to Dr. Oz, a woman’s metabolism slows down by 5% every ten years after she hits 40. During this time in life, the body begins to go through changes in metabolism and digestion that can result in weight gain around the midsection, in the thighs, and elsewhere. Hormonal changes can send your metabolic rate off its intended course, hampering weight loss. The problem is exacerbated by any medical issues you may be dealing with. We’ve developed a list of ways to lose weight ranging from the minimal portion control to the extreme weight loss camp depending on what suits your lifestyle.
How to Lose Weight for Women Over 40 – 7 Steps
1. Get to Know Your Body
This takes time, and that’s okay.
A woman’s body after 40 usually needs different nutrition and exercise to keep it going than it did when you were in your 30s. And, you have likely changed. Spend some time getting to know yourself and your body. What still works in the losing weight department and what doesn’t work as well? Your body may not be able to handle a mile-long run for daily exercise anymore, but yoga may be both calming for you and toning for your body. Did three cups of coffee in the morning never seem to influence your weight gain before? Try cutting back to one or two cups and see if your weight goes down.
2.Portion Control and Eating Better Food
When looking at the best ways to lose weight for women over 40, it goes without saying that the less you eat, the fewer calories you have to burn in the first place. While no doctor recommends an ultra-low-calorie diet, one of the best ways to lose weight for women over 40 is controlling your portions and making the right food choices. By eating less of the foods you love, you will find the scales tipping in your favor. Learning to eat the right foods can also help you feel fuller longer so that you don’t end up eating to satisfy your hunger between meals. One trick to eating less is to use a smaller plate; it creates the illusion that you’re eating more. Measuring out your food can also help you keep portion size in perspective while you’re counting calories.
3.Get Plenty of Sleep
Sleep problems tend to begin in our 40s. You may find yourself tossing and turning at night, not being able to avoid naps during the day, or waking up extremely early in the morning.
Lack of sleep can directly impact your weight loss. Sleep issues can come from medications, underlying health problems, stress, and numerous other factors.
If you’re having trouble getting a full night’s sleep, check with your doctor first. He may recommend lifestyle tweaks or further testing to rule out health factors.
You can also try some small tweaks yourself, like cutting back on caffeine, spending more time outdoors during the day, or spending at least an hour unwinding with your favorite relaxing activity before bedtime.
4.Yoga and Meditation
Many women find that yoga and meditation are some of the best ways to lose weight for women over 40. Yoga can help boost your energy levels, enhance mood, ease body aches, and promote weight loss, which makes yoga one of the best ways to lose weight for women over 40. When combined with meditation, the benefits are even greater. If you are unsure about the power of yoga, perhaps a recent study will convince you that it can be a viable part of your weight loss plan. A study by the Boston University School of Medicine found that practicing yoga for just an hour, three times a week, for three months boosted the mood-elevating chemical gamma-aminobutyric acid in study participants. Adding a yoga routine to your day, whether you go to an official class or just practice on your own at home or in the office, can be a good way to give your weight loss efforts the added push you need to achieve your objectives and realize better health at the same time.
5.Drink More Water
You’ve likely heard this one before, but hear us out. As a society, we have been slowly replacing the liquids that we drink with all kinds of abnormal tasting beverages, including soda, diet soda, flavored water, vitamin water, kombucha, etc. Now, kombucha is really great, so don’t get the wrong message there. The point is that we either forget to just drink regular ole’ water throughout the day, and many people shy away from it because they don’t like it. Challenge yourself to drink 100 ounces of water every single day. (Remember to space it out throughout the entire day). It will keep you hydrated, feeling full, flush out the toxins, and away from the pantry.
6.Boost Your Metabolism
Since your metabolism decreases rapidly in your 40s, it’s important to find natural ways to increase it through lifestyle and diet changes. Possibly the most important change you can make to your diet is keeping track of your daily protein intake. Protein acts as the building blocks for your cells and bodily processes. eat protein to lose weight The nutrient gives your body energy and helps build muscle to give your metabolism a jump. Plus, protein will help you gain better results from your workouts. According to Prevention, women over 40 should aim for 1.5 grams of protein per kilogram of body weight each day to combat muscle loss from aging. And, make sure you’re distributing your protein evenly through your meals to give your metabolism a consistent lift. And, make sure you’re distributing your protein evenly through your meals to give your metabolism a consistent lift. Try some chocolate-flavored protein powder if you need some help getting in the required amount of protein on a daily basis.
7.Reset Your Hormones
Once we near the menopausal age, our hormones can do some wacky things. Since they control just about every bodily function we have in one way or another, our bodies can be thrown off track, too. Estrogen is much to blame for weight gain in our 40s. One study shows that decreased estrogen levels lead to lower insulin production, which can increase the risk of diabetes and obesity. But, other hormones also play a role in weight gain when medications, stress, and even the foods you eat disrupt their normal levels. You can reset your hormones by making some lifestyle and diet changes. First, de-stress yourself. Stress is one of the leading causes of weight gain at any age. So, do more of what you love and less of what you don’t! Try some beginner yoga if you need a little extra help! Then, look at your diet. An overload of sugar and refined carbohydrates over an extended period of time can essentially “break” your hormones and insulin receptors.