How To Lose Weight For Women Over 40: 5 Proven Steps

Losing weight for women over 40 is far different than when they were in their 20s.

According to Dr.Oz a woman’s metabolism slows down by 5% every year after they hit 40. That’s why it is a lot easier for those extra pound to creep on and way tougher to keep them off.
With weight loss over 40, nutrition is the number one thing we need to focus on.  Nutrition seems to be 85% to 90% of where people get their results from.But it also seems to be the hardest target for people to hit.

I’m here to tell you a 40-year-old body needs a lot of tweaking to do but I’m going to explore with you 6 steps that will help you put your body back on track, lose weight and keep the body you deserve.

1. Get To Know Your Body And Its Needs

First of all you need to understand your new body. You need to learn the new biological rhythm of your body.

A lot of things that used to work for you and help you keep your body at a desirable shape aren’t enough anymore.

For example if you were able to run off the 155 calories that you got from a can of Coke, after 40 you won’t be able to do that anymore. Especially since your activity levels start to decline and your body might not be able to handle mile-long runs that you have to do for every time you put a piece of sugary junk in your body.

So the real challenge would be in finding a balance between how much exercise you do and how much calorie you’re taking.

A woman’s body after 40 needs different nutrition and exercise.
Did snacking on a few donuts at work not hurt your weight loss when you were 30? Well, they will now. Try replacing that with something healthier like nuts or berries that not only won’t influence your weight gain but also is rich in antioxidants and help you stay healthy in your older ages.

You might not be able to do hour-long cardios anymore but yoga could be a great replacement that both tones your muscles and boosts your metabolism.

The idea is that you should change things up!

During this discovery process try to identify what seemed to help you hold your weight steady and what send you on upward trend. Make a list of what works for you and what throws you off and use that to help target the problem areas in your 40s more effectively.

2. Bring Your Hormones Into Balance

Well, you guessed right. There truly is an important factor you’re not paying attention to and that is the hormonal fluctuations that are happening in your body as you’re getting older.

There are various hormones that play a role in your weight gain but the ones that normally cause difficulty for your weight loss after 40 are estrogen and thyroid.

The falling of your estrogen levels, which happens to women after they turn 40, leads to insulin resistance that can have negative health consequences like obesity, diabetes and heart attacks.

In addition, low levels of estrogen can cause more fatty tissue growth and this excess fat usually stores around stomach. Cause guess what, Estrogen also dictates where body distributes fat.

Insufficient secretion of thyroid hormone can also result in weight gain/trouble losing weight. This is known as hypothyroidism which can again happen due to the interference of high estrogen levels.

Overall, hormones indicate what your body does with food and their impact is a lot stronger than calories alone. So resetting your hormones is often the missing ingredient for successful weight loss.

You can reset your hormones with some lifestyle and diet changes.

For starters de-stress yourself. Stress is one of the major cause of weight gain at any age. Go on a carbohydrate detox diet to make your body more sensitive to insulin and reset your hormone. Finally pay more attention to your diet and what you put in your body because if it’s not the right food for you, it can easily break your hormones and mess with your insulin receptors.

You can also add superfood powders that are great health boosters and also to your meals  improve your weight loss results.

If you want to know more about a healthy diet to help you with your weight loss and boost your general health you can read here.

3. Drink More Water

 Oneof the problems that we’re having as 21 century people is giving up on drinking water and taking up the habit of popping a soda can, flavoured water, vitamin water or other sweetened beverages whenever we’re thirsty and that is really dragging our bodies into a mess.

But whether you forget to drink water throughout the day or you shy away from it because you don’t like it, you’re missing out on so much.

Drinking water help you burn more calories, reduces appetite, and lowers the risk of weight gain.

Try to drink 100 ounces of water every day and remember to stretch that out throughout the entire day.

This will keep you hydrated, feeling full, flushed out of the toxins and away from the unhealthy beverages.

4. Boost Your Metabolism

After you turn 40, your metabolism decreases quite drastically which causes disarming effects like bigger belly and steady weight gain in other areas and that is why you should look for natural ways to give your metabolism a lift up through lifestyle and proper diet changes.

One way you can boost your metabolism is to increase your muscle mass. Muscle burns 3 times more calories than fat cells, which means loss of muscle mass, that happens in women after 40 twice as fast as men, causes weight gain and an inability to shed pounds.

To prevent from muscle loss you can do plank exercises for your back and shoulders and simple squats for firming up the thighs.

But probably the most important thing you can do to boost your metabolism is keeping track of your daily protein intake.

Including enough amounts of protein helps with muscle building and will fan the flames of your metabolism due to its high thermic effect.  Eating protein has also been shown to make you feel full and prevent you from overeating.

You should eat 1.5 grams of protein per kilogram of body weight. Distributing protein evenly throughout your meals in a day is critical in achieving a consistent lift in your metabolism.

If you have difficulty getting in enough amount of protein on daily bases, try some Organic Plant Based Protein powder to help you with that.

5. Watch Your Food

 For losing weight after 40 you don’t really need to go on a diet, you just have to make over your diet. This doesn’t mean that you have to give up eating the things you love but instead, learning how to include real food in your diet instead of packaged or processed food that you’re eating now.

According to UCSF sugar hides in 74% of packaged food. So it goes a long way for your weight loss if you remove sugar from your diet as much as possible.

After age 40, the structures within your cells that convert food into energy (Mitochondria) slow down or die off which results in slowing metabolism and you gaining weight.

The best way to combat this loss of mitochondria is to eat at least 100 less calories per day. And you can easily achieve that by using skimmed milk instead of whole milk in your coffee, removing the skin from chicken breasts, swapping mustard for mayonnaise and plain burger for cheese burger.

You should also include complex carbohydrate like sweet potatoes, whole grains, beans and healthy fatslike olive and coconut oil, avocado, seeds and beans in your diet to achieve better results for your weight loss.

Your best bets to get rid of your hunger are lean protein (which we already talked about) and soluble fibers. They fill you up quickly so you eat less and stay satisfied. At 40 you should eat 25 grams of fibers daily. Raspberries, brown rice and steel-cut oats are excellent sources of fiber.

"Click here to see the "Carb-Pairing" trick that helped Sarah melt away 37 pounds in just 30 days (proven for women only)

Post a comment