5 Weight Loss Tips for Women Over 40
“Eat this, not that! Losing weight for women over 40 is hard; learn to starve yourself to cut some weight.” These are the exact words of some self-acclaimed professional nutritionists and dieticians who have put women at and over 40 trying to lose weight in some severe health issues. I refuse to subscribe to such foolishness. There’s got to be a better way!
Turning down an extra scoop of ice cream and occasionally throwing in some sessions of exercises could be all you need to shed some excess body weight as a teen and in your early twenties. (Boy, do I miss those days!)
But, as we age, a lot of changes start to occur in our bodies. Thus, our metabolic rate starts to nosedive, making our once simple secret to weight loss the formula for weight gain.
For women, turning 40 is a significant milestone. But, hormonal fluctuations and changes such as menopause can make you struggle with your weight now more than ever.
Are you experiencing success in your family life and work but can’t say the same about your efforts at losing weight? Or, have you chosen to constantly upgrade your closet with the next size up every year? My closet mimics a department store. I have a wide range of sizes in stock!
Many women, myself included, are on a constant mission to lose weight. Don’t beat yourself with blames for trying many weird ideas just to cut down those excess pounds. There is absolutely nothing wrong with making attempts to stay healthy at 40. It just doesn’t have to be an uphill battle with every step you take.
Losing weight for women over 40 is possible and can be a lot of fun as well. Here are 5 weight loss tips for women over 40 you can start incorporating into your daily life today.
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Take a Daily Walk
With just the right pair of shoes, a great playlist or podcast, and a walking buddy, you’ve taken the first and right step to achieve a healthier weight at 40.
Research has proven time and time again that inactivity and sedentary lifestyles can be attributed to countless health problems including depression, diabetes, increased risk of cardiovascular diseases, and obesity.
At 40, what better options do you have than walking at a brisk pace to stay active without putting much pressure on your joints, hip, and knee?
If you’ve been advised to hit the gym hard seven times a week and 10 hours a day at 40, you should cut yourself some slack now before it gets to a point where you can’t walk yourself to the gym anymore. To help you get started with adding walking to your weight loss routine, here are 7 simple tips to note:
- Keep tabs on your heart rate and strides by investing in a fitness tracker for accountability. My favorite tracker is the Apple Watch.
- Vary your terrain while also adding some high-intensity walks to your routine (not too intense to make your body go sore)
- Walk outside often when you have the chance instead of on a treadmill
- Stay hydrated throughout your walking session
- Forgo sports drinks
- Make walking a part of your life, and most times, walk to de-stress.
Decrease Your Alcohol Consumption
“Decrease,” in this context, means that if you just can’t let go of your favorite alcoholic drinks, then start doing it moderately.
Losing weight at age 40 takes some level of discipline.
Heavy alcohol consumption has been linked to lowering inhibitions and stimulating appetite. Mindlessly eating more than what your body needs would do more harm than good regarding losing body weight at 40.
Sleep disruption is also one of the effects of heavy alcohol consumption. A healthy or poor sleep cycle plays a crucial role in weight management and belly fat accumulation.
You don’t have to do it all at once; you can start with establishing a drinking strategy that may include limiting alcohol intake to weekends only or limiting your consumption to one drink per day.
Drink More Water
I’m preaching to myself right here.
While trying to lose weight, focusing on what we drink is equally important as focusing on what we eat.
If you struggle with drinking the recommended daily amount of water, try slowly increasing your water intake. Adding no more than three cups of water to what you already consume on average should do. Then, slowly increase that amount over time.
According to research, drinking more water and staying hydrated has been found to reduce food cravings in people who took 3 cups more than those who skimped on the water.
The feeling of hunger is almost synonymous with the feeling of thirstiness. Taking in enough water throughout the day can help you reduce how often you jump on every available snack or meal to quench the feeling of hunger which most times could be mere thirst.
Turn Off the Television More
You may never have realized this, but learning to turn off the television can be a life-saving step to helping you reduce a significant amount of body weight quickly than you’d expect.
Research by the American Journal of Clinical Nutrition showed that people who had one snack while watching television ate about 10% more per sitting than those who focused on their food.
We just can’t help going to the fridge to get more drink or frequenting the kitchen to have some more food when watching our favorite tv shows. Snacks make the whole tv experience more enjoyable! But, the effects can be drastic to your health.
Feed Your Gut
One thing that I’ve learned since turning 40 is that women must start paying more attention to gut health. Hormonal fluctuations and challenges associated with menopause can be regulated by introducing pre-biotic, fiber-rich foods like leafy greens and asparagus. This can also help reduce the risk of colon cancer and estrogen concentrations in the bloodstream while also helping you avoid hot flashes and mood swings that can hit around mid-life. I’ve added a prebiotic supplement to my regimen to help support my gut health.
These 5 simple weight loss tips for women over 40 are practical things you can start incorporating into your daily life today to start your journey to a healthier you.