Losing weight is not easy at any age, but if you are over 40, your weight loss journey will change drastically.
This is because our metabolism slows down and we tend to be less active as we age.
It’s not surprising that we find ourselves gaining weight, even when we make every effort to keep it off. It’s as if our body gives up on us, right?
Not at all!
We just need to start understanding our bodies better and find new ways to help them work properly.
In this article, we will go through the 8 steps you can take to start losing weight if you are a woman of a certain age.
Follow these tips and watch the pounds melt off!
Stay active with low-impact exercises such as walking.
Walking is an excellent activity to support healthy aging and reduce the risk of disease. It can be done almost anywhere, inexpensively and with minimal equipment.
It helps improve general fitness, can reduce the risk of heart disease and cancer, and help maintain a healthy weight.
Walking is the perfect lose weight program for women over 40 because it is low impact.
A steady lose-weight walk is gentle on your joints. As you get older, lose weight exercise should be less punishing on your body. It’s recommended that lose weight exercises keep joint stress at a minimum to avoid injury.
Walking is also an excellent way to reduce stress. The gentle rhythm of walking can help calm your mind and improve your outlook on life.
When you are stressed, your will gets weaker and you will start craving more unhealthy food. Walking may help remind you of what is important in life. It can help put things into perspective and give you a healthier point of view.
Walking is very versatile, so it can be done almost anywhere you go; through a neighborhood park, on trails in the woods, or at your local shopping center. It can be done alone or with family and friends.
It’s just a pleasant form of exercise that you will enjoy and want to do every day. And every little counts!
Get more sleep each night.
One of the most effective ways to lose weight is by getting enough sleep at night.
Losing weight and staying fit requires a healthy diet and exercise, but your routine won’t be as well maintained if you’re not getting quality sleep, according to experts.
As much as you might think that skimping on your sleep won’t affect your weight, rest is crucial to lose weight over 40. Even a few hours of lost sleep can make you lose energy and feel extremely tired throughout the day.
Studies have shown that not sleeping enough can increase your appetite and make you crave more sweets, processed carbohydrates, or junk food.
Not getting enough sleep may also stimulate your hunger hormones and make you lose control over how much you eat each day, which could lead to weight gain.
Make sure to get at least 7-8 hours of quality sleep every night to lose weight, especially after a certain age.
Drink plenty of 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.
It is becoming harder to get your water intake in because you are tempted with all of these other options, and many people don’t know how much they need to drink.
The recommended amount for women aged 40-50 years old who want to lose weight is around eight glasses per day (64oz). If you find yourself getting to the end of your day and not reaching that goal, try adding a few more cups throughout the day.
Don’t be always perfect
Don’t deprive yourself of anything you really want by eating healthy most of the time!
If you eat healthy every meal and then indulge in a small amount of chips or chocolate on Saturday night, your body will be so happy when it gets that treat!
Try having cheat days occasionally, when going out with friends or ordering take-out. This will help you stay on track with your weight loss goals and not feel like food is off-limits the entire time!
Switch Up Your Routine
The exercises that once worked for your body may no longer be as effective after you hit 40.
This is because your muscles and joints change as you age. For example, those who run on a regular basis may need to switch up their activity by doing yoga instead of running speeds or lifting weights.
This will help not only with weight loss, but also with building muscle and strength.
Additionally, try to avoid injury by working out for shorter periods of time (or less frequently) as you age.
Keep Your Blood Sugar Low
Eating low glycemic load foods can help with blood sugar levels, which will also be beneficial in weight loss efforts because there is an increased amount of fat-burning rather than the production of new body fat cells.
A great way to help with blood sugar levels is to have high fiber foods like whole grains, beans, fruits and vegetables that will soak up the glucose in your bloodstream before it can get stored as body fat.
These are also great sources of protein for when you’re on those long days without time to sit down for a meal.
If you already have problems with your blood sugars, the 21-Day Weight Loss Challenge is a great way to balance them and lose weight quickly. You can read more about it at the bottom of this article.
Limit Your Alcohol Intake
It is OK to have an occasional glass of wine, but alcohol can be toxic for your liver and interfere with weight loss efforts if you drink too much or routinely go overboard on weekends.
Keep in mind that we all metabolize alcohol at different rates – so even one more beer than your friend may be too much for you.
If you’re trying to lose weight over 40, don’t let these factors stop you from getting healthy!
Be mindful of what’s going into your body and make real whole foods the staple in your diet. You may not see results overnight, but they will come as long as you keep up with this lifestyle change.
Eat whole food, plant-based diet that is free of animal and processed foods.
The best diet for women of any age is a whole food plant-based diet that avoids most animal products as well as any processed foods containing sugar or oil.
A good rule of thumb when you are eating out is to check whether there’s anything on the menu items listed as “crispy,” “fried” or anything that contains the word “breading.”
Processed foods are loaded with sugar and fat, which make us gain weight quickly.
The best way to combat craving for sweets and fried food is by eating a whole-food diet high in fiber where you take time to chew your food.
Focus on beans and whole grains as well as fiber-rich vegetables such as broccoli or kale.
There are many benefits to eating this way, including losing weight and improving heart health as well as reducing the risk of certain cancers such as breast cancer.
If you need help to get started, our 21-Day Weight Loss Challenge is a solid, easy-to-follow plan that is laid out step by step and day by day to help you lose weight quickly and efficiently.
We’ve seen tremendous results with women in their 40s, 50s and 60s as they lose an average of 10-21 pounds in just 21 days.
To top it off, our clients establish long-term healthy habits that will help them keep the weight off.
The 21-Day Weight Loss Challenge is designed to be a one-time program but can be repeated as many times as needed. If you are having a hard time switching to a healthier diet, this program will help “reset” your taste buds and help transition to a healthier way of eating.
Get started with the challenge and start making a positive change in your life NOW!