Losing weight after 40 isn’t impossible, but it does take a more deliberate approach. Embrace the life experience and lessons you have learned to enhance your weight loss. Patience and persistence, both skills developed over a lifetime, turn these seven steps into healthy habits that will last your entire life.
Here is 5 important things for can success on losing weight after 40.
1. Eat Real Food
Why it works: It should come as no surprise that processed foods are generally higher in calories, unhealthy fats, sodium, and sugar than whole foods.
Eliminating processed foods can have one of the largest impacts on your weight. Skip the fad diets and simply eat whole foods.
Whole foods are foods that have not been overly processed or have added additives or artificial ingredients. For example, skip the breaded, frozen chicken nuggets and opt for a simple grilled chicken breast.
Typically, foods full of sugars and starches are often processed. Skip the sodas and sugary drinks and stick to water. You don’t need to shy away from dairy.
In fact, current research is showing that higher levels of dairy intake help prevent weight gain in middle-aged women.
How to do it: Instead of thinking about cutting out foods, change your mindset so you are thinking about adding healthier foods into your diet.
You may find that your cravings for carbohydrates and sugary foods wane as you opt for healthier alternatives. When you do make changes to your diet, do so gradually and in small increments.
Remember, you are working on developing a lifelong habit of healthier food choices, not jumping on the next bandwagon diet.
2.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.
This is exactly what our 21-Day Fat Loss Challenge does through a diet and carbohydrate detox that allows your insulin to become more sensitive and your hormones to reset. You can read more about it at the bottom of this article.
3.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.
4.Switch Up Your Routine
The exercises that once worked for your body may no longer be as effective after you hit 40.
According to Dr. Mercola, even active people lose some muscle mass beginning in their 30s, which can eventually lead to limited mobility and more pain.
After 40, it’s important to continue building muscle without doing more than your body can handle. The best way to do that is with variety in your exercise routine.
Lisa Corsello says that women shouldn’t be afraid to challenge themselves after 40 through a varied workout that can keep all your muscle groups working their hardest while increasing overall metabolism.
Of course, sticking to low impact workouts is also important to prevent injuries.
Why it works: For a myriad of reasons, you are not getting all the nutrients you need out of your food. Perhaps your diet isn’t as healthy as you would like.
Maybe nutrients were lost during the ripening and delivery process. For whatever reason, supplementing your diet with vitamins can be a boost to your weight loss.
Solid research is coming out that is very convincing of the need to supplement with a vitamin regime. Omega 3 fatty acids such as those found in fish oils are shown to have significant health benefits, including those associated with heart disease.
As women age, the need for calcium is actually increased to help prevent osteoarthritis and osteoporosis. This is also good news for women looking to lose weight.
Calcium supplements may also aid in weight loss. Additionally, Vitamin D3 is showing some promising results in studies concerning older women and weight loss.
How to do it: Vitamin supplements may include a general daily multi-vitamin, high quality Omega 3 Fatty Acid, and Vitamin D3 with Calcium. Other options to consider include live culture probiotics and green tea supplements.