Over 40 years old and still wondering how to lose weight? While the body may seem to gain fat more easily in middle age, there are lots of things you can do to fight back against the dreaded middle-age spread. Follow these top weight loss tips for women over 40, and before you know it, you’ll be back on track to your ideal weight!
Getting to a healthy weight is an important first step, but you can’t stop there. The American College of Sports Medicine recommends at least 150 minutes of exercise per week for women over 40 in order to stay fit and active—and prevent extra pounds from creeping back on. For best results, your workout routine should be long enough to reach your target heart rate every time you exercise, yet short enough so that you don’t have time to lose interest or get bored; aim for 20-30 minute workouts split up throughout each day. You can also keep things fresh by trying different types of exercise or finding ways to challenge yourself in workouts. Taking your dog on longer walks than usual is one example; taking a Zumba class instead of regular aerobics is another.
Diets rarely work in a long-term sense, and they can often be really unhealthy. If you’re looking to lose weight, it’s far better to focus on making smaller lifestyle changes that will allow you to consistently shed excess pounds without taking a toll on your health. It’s also important to understand that weight loss is more complex than counting calories. Simply eating less food may help you shed pounds quickly but won’t necessarily lead to long-term success when it comes to maintaining a healthy weight.
To avoid dieting pitfalls, follow these weight loss tips for women over 40
1) Eat more frequently throughout the day.
2) Get at least seven hours of sleep each night.
3) Exercise regularly by participating in moderate activities like walking or yoga at least three times per week for 30 minutes per session.
4) Cut out processed foods from your diet as much as possible, since most contain high amounts of sugar and fat (particularly saturated fats).
5) Avoid eating too many carbs (especially simple carbs found in refined sugars), which could make you gain unwanted pounds if consumed in excess amounts; instead, try focusing on lean proteins like fish or chicken breast instead of red meat; vegetables such as broccoli or spinach; and whole grains like brown rice or quinoa rather than white bread or pasta products with refined flours.
The most important weight loss tip you’ll ever receive is to make lifestyle changes. This means eating smaller portions, exercising more, and getting good sleep. Find a balance of healthy food and exercise to achieve optimal weight loss. It’s never too late to start a healthier lifestyle.
If you’re over 40, losing just a few pounds can help protect against metabolic syndrome and help manage your blood pressure and cholesterol levels. At age 55, losing about 12 pounds could reduce your risk of heart disease by 33 percent; at 65, that number rises to 50 percent. The most important thing to remember is that no matter what age you are or how much you have to lose — there is always time to improve your health.
Supplements for Weight Loss
You don’t have to spend a lot of money on supplements to lose weight. But taking vitamins and minerals can be a smart move if you’re not eating a wide variety of fruits, vegetables, and whole grains every day. And remember: If you take a dietary supplement—especially one containing multiple vitamins—make sure your other foods are healthy ones so you don’t negate any potential health benefits.
One study found that women who took multivitamins lost more weight than those who didn’t. The researchers speculated that multivitamin users may eat more nutrient-rich foods, like low-fat dairy products, vegetables, and whole grains—all of which help boost metabolism while suppressing appetite. As an added bonus: Supplements often contain antioxidants (which reduce cell damage) and compounds that might increase fat burning or reduce hunger by keeping blood sugar levels steady throughout the day.
Reminders to Stay on Track
It’s crucial to stay motivated as you work toward weight loss. Try sending yourself reminders of your goals by using apps like Lift, Fitbit, and Apple Health. Set up notifications to go off when you’ve completed a certain number of steps or when you’ve met your goal for the day.
If you want to keep track of your diet as well, download a calorie tracker app that keeps tabs on what you eat throughout the day and then syncs that data with other apps so it can be automatically entered into your tracking log. Here are some calorie counting apps worth checking out Lose It! (iOS, Android) is one of our favorite food-tracking apps because it’s incredibly easy to use and allows users to scan barcodes in order to quickly find nutritional information.
The free version has all essential features but only lets you scan 100 foods per month (which should be enough for most people). Paid plans start at $4.99/month if you want unlimited scans and access to more advanced features. MyFitnessPal (iOS, Android) is another great option—it’s pretty similar to Lose It! but includes more robust food options and exercise support while also offering plenty of flexibility in terms of planning meals or creating recipes from scratch. Plus, there’s no limit on how many items you can scan per month!
If you are considering a weight loss program, do your research before signing up. With so many programs to choose from, it can be hard to tell which one is best for you. Do some online research and speak with your physician. The more informed you are, the better off you will be in your weight loss journey. Good luck!