Weight loss after 40 isn’t the easiest feat to conquer. As women get older, our bodies change. Our metabolism slows down making it harder to shed unwanted weight. You could be burning 300 fewer calories a day than you did in your early 20s, which means you have to be more cautious about the food you put in your body and create a workout plan that sheds fat and also builds muscle.
Losing weight over 40 is also more difficult due to falling estrogen levels in perimenopause and menopause. This dip in estrogen levels can cause insulin sensitivity, which can make your blood sugar levels more prone to spiking and crashing, making you crave high carb, sugary snacks.
RELATED: How to Fight Fat after Forty
All of this combined is a recipe for unwelcome weight gain. But if you’re mindful about what you eat and the workouts you do, you can look and feel the best you have in a long time! Check out these weight loss tips, workouts and recipes to get in the best shape of your life!
Weight Loss Tips for Women Over 40
If you’re wondering how to lose weight in your 40s, here are 3 of the best weight loss tips to help you get to a healthy, happy weight!
1. Reduce Refined Carbs
Cutting back on refined carbs has many health benefits, especially when it comes to weight loss. Refined carbs are foods like cookies, cakes, pastries, candies, fast foods, breaded or battered foods, sugary cereals, pastas, bagels, pizza, sugar-sweetened beverages, and the list goes on.
Cut back on these foods as much as you can. Refined carbs are absorbed into the bloodstream quickly, causing spikes in blood sugar and insulin levels. Many of the foods are highly addictive, but the more you wean yourself off of them, the easier it is to stay away.
2. Downsize Your Portions
Meal portions in North American are getting bigger and bigger, and if we’re not careful, our households are going to massively overeat. This is especially dangerous for women over 40 since your metabolism is slowing down and your body uses fewer calories to get through daily activities.
Some of the best ways to avoid overeating?
- Meal prep and use portion control containers to stick to suggested servings
- Share restaurant meals, especially if they’re large portions
- Eat slowly and stop when you feel satisfied
- Don’t just eat to eat – eat when you’re actually hungry
3. Increase Your Fiber
Consuming adequate fiber is a great way to manage your weight in your 40s. You should be eating at least 25 grams of fiber a day to reap the benefits. Fiber helps with your digestive health, disease prevention, weight control, and foods high in fiber help you feel full for longer. To increase your fiber, eat foods such as lentils, black beans, peas, broccoli, raspberries, pears and oatmeal.
Sample Workout Plan for Women Over 40
Here’s a sample workout plan featuring 3 key exercises every woman in her 40s should do every week!
Cardiovascular Exercise, 3 Times per Week
In your 40s, it’s especially important to do cardiovascular workouts to decrease your risk of heart disease. Cardiovascular workouts include everything from running and spinning to dancing and swimming, so choose your favorite(s) and get moving! To get the best workout, you should be giving around 80% of your maximum work effort for at least 30 minutes.
Yoga, Once per Week
Yoga not only has great strengthening benefits, it’s also beneficial for your mental health. As women reach 40 and beyond, there’s an increased risk of depression, as well as anxiety, stress, and mood swings. Yoga can help ward off all of the above, plus it can help you get your weight back on track.
Strength Training, 2 to 3 Times per Week
While many women believe cardio is the best and only thing she should do to lose weight, strength training is also important for optimal health and a lean body. Strength training, such as bodyweight exercises, is one of the best things you can do to lose weight in your 40s.
Along with weight loss it will increase your muscle mass, increase your metabolism, give you more energy and improve your quality of sleep. Plus, you can do strength training from the comfort of your living room! If you’re new to strength training, below are 2 strength training workouts for beginners!
Total Body Strength Training without Weights for Women | Joanna Soh
30-Minute Strength Training Workout | POPSUGAR Fitness
RELATED: Eat More Food and Lose More Weight
Sample Meal Plan for Women Over 40
Here’s a weekly sample meal plan you should stick to if you really want to know how to lose weight over 40!
Monday
Breakfast: High Protein, High Fiber Blueberry Cheesecake Smoothie | Pop Sugar
Snack: 1 Cup Greek Yogurt and Handful of Berries
Lunch: Spinach, Coconut and Zucchini Soup | Super Golden Bakes
Snack: Handful of Baby Carrots and Hummus
Dinner: 30 Minute Turkey Chili | Averie Cooks
Tuesday
Breakfast: Sweet Potato Waffle Breakfast Sandwich | Fit Mitten Kitchen
Snack: Apple Slices with Peanut Butter
Lunch: Orange Chicken Lettuce Wraps | Little Spice Jar
Snack: Mixed Nuts
Dinner: Indian Spiced Baked Salmon Filet | Nourish Everyday
Wednesday
Breakfast: 10 Minute Paleo Breakfast | Popsugar UK
Snack: Cottage Cheese with Flaxseed and Cinnamon
Lunch: Strawberry and Avocado Spinach Salad with Chicken | Foodie Crush
Snack: Bell Pepper with Guacamole
Dinner: Teriyaki Zucchini Noodles | Eat Well 101
Thursday
Breakfast: Healthy Kale Egg Breakfast Cups | Taste and See
Snack: Apple Slices with Peanut Butter
Lunch: Gluten Free Homemade Pizza Bowls | Cotter Crunch
Snack: Cucumber Slices with Hummus
Dinner: Slow Cooker Beef and Sweet Potato Stew | Café Delites
Friday
Breakfast: Fat Burning Green Smoothie | North South Blonde
Snack: Hard Boiled Egg
Lunch: Sweet Potato, Pea and Feta Salad | Nourish Everyday
Snack: Edamame
Dinner: Chicken Burrito Bowls | Chelsea’s Messy Apron
Saturday
Breakfast: The Perfect Oatmeal | Lauren Caris Cooks
Snack: Cottage Cheese with Flaxseed and Cinnamon
Lunch: Lemon Roasted Salmon | Little Spice Jar
Snack: Mixed Nuts
Dinner: Kale, White Bean and Chicken Soup | Averie Cooks
Sunday
Breakfast: Metabolism Boosting Smoothie | Popsugar UK
Snack: Hard Boiled Egg
Lunch: Rainbow Noodle Salad | Lauren Caris Cooks
Snack: Cucumber Slices with Hummus
Dinner: One Pan Lemon Roast Chicken and Asparagus | Salted Mint
Are you looking to lose weight over 40? Try these weight loss tips, recipes and workouts to feel and look your best!