Weight loss for women over the age of 40 can be harder to achieve. The metabolism tends to slow down, the older we get. So you might find the pounds just don’t come off as easy as they did 10 or 20 years ago.
It’s a natural thing and happens to most women. You’re not alone!
And as you probably know, it’s not just the metabolism that affects weight loss, there’s the hormone changes too. You might not be there yet but the closer to menopause women get, the levels of estrogen and testosterone can drop quite a lot. This effects the ability for the body to keep the weight properly regulated.
It can often lead to wanting to eat more and exercise less. Not a good combination, especially if you think you already need to shed some pounds.
Fortunately though, there are some things you can do to combat these issues. Some of these may seem simple and you already know them but you need to ask yourself if you’re really doing them!
Weight Loss Tips For Women Over 40
#1 – Get More Sleep
A lack of sleep is something that affects millions of women in their 40’s and 50’s. Sweating, headaches and feeling generally uncomfortable in bed are just a few things that keep them awake.
But this can affect your hormone levels even further and make you feel hungry, when you might not even be. Naturally, this means you will eat more than normal and that may turn into weight gain. And the whole cycle continues to repeat itself.
Just be mindful of the amount of sleep you are getting and where possible, try to get at least the recommended 8 hours a night.
Listen to your body. If you’re tired during the day, then take a nap. Our bodies didn’t come with a rule book!
#2 – Exercise More
Yes, there’s no prize for adding this tip onto the list. But the fact is, to keep the calories to a level that means you’re burning them, not putting them on, then you have to exercise.
Your nutrition is by far the most important thing but exercise comes a close second.
You don’t have to head down to the gym everyday and spend an hour on a treadmill. There are many ways you can keep fit doing everyday things. Just keep in mind, the more active you are, the more calories you are burning.
If you find yourself sat down for long periods of time, just ask yourself if there’s anything you could be doing instead. Then go do it!
Aerobic exercise is ideal for women over 40 losing weight, the type that gets you out of breath for a few seconds. But you should also consider adding strength training too, as our bodies lose muscle the older we get. This means we naturally don’t burn as many calories and this adds to putting on weight. Build up your muscle strength and it will help considerably to losing those excess pounds.
#3 – Watch Your Carb Levels
Carbohydrates and sugars are the things that will cause you to put on weight, if you have too many of them. But the shocking thing is, many women over 40 don’t even realize they are having too many. Often sugars can be hidden in certain foods and not apparent, so you need to learn what to cut down on and what you can have more of.
The 3 main things you need to be aware of are sugars, processed foods and grains that are refined. We’re talking about white carbs mainly, so bread, pasta and rice. If you need a carb fix, then consider brown options instead like brown rice, wholemeal bread and wholemeal pasta. These are a lot better for you.
A well balanced diet is the way forward and the main way people keep weight off. Forget the word ‘diet’ as it means a temporary fix. If you can eat a well balanced diet of carbohydrates, proteins, fats and get your daily vitamins and minerals then that’s what to aim for.
#4 – Keep A Food Diary
The older we get, the more forgetful we can become. You know what we’re talking about! So it’s important that we keep a record of the food and drink we consume on a daily basis.
Not only is this helpful to see what we’re actually having but it also means we can track the calories very closely too. Sometimes just a small change is needed to your nutrition to make a huge difference. But it can be hard to find if you’re not tracking what you’re having.
There are many ways you can do this, the good old fashioned pen and paper way or there’s lots of apps you can use on your phone or tablet devices these days. Many of these are free, you just have to download them.
Start taking notes of everything that goes into your mouth, including food, drink and snacks when you think no one is looking! Write it all down. You might be surprised at just how much you are actually consuming.
#5 – Be Careful When Eating Out
If you’re a woman who likes to dine out, then this is one tip you really should pay attention to. The options you choose when eating out can massively effect your ability to lose weight.
Not knowing how something is cooked, what it is cooked in, what’s in the sauce, there’s just so many variables you won’t know. That can all lead to a large amount of calories you don’t need right now.
Fortunately, many restaurants now provide calorie counts on their foods or at least offer some healthy alternatives, this can really help you on the times you eat out.
If you’re ever unsure, don’t be afraid to ask how something is cooked or what is in a sauce.
It’s your body and you need to know what you’re putting into it.
So that concludes these over 40 weight loss tips for women. We hope you have found them useful and they help you to lose those excess pounds that you might have been struggling with for a long time.
About – Over 40 Squad, created by Tony Newton, are a team of passionate writers and editors who specialize in creating information specifically for the over 40’s.