Female Fat Loss Over 40 | Weight Loss Blueprint For Women
Losing weight can be tough for everyone, but losing weight after 40 can be a real struggle.
Weight loss for women in their 40’s requires that you take into account unique hormonal changes, lifestyle adjustments, and exercise considerations.
Whether you are in your forties or just just getting close, weight loss is possible.
But you need to plan ahead, exercise smarter, and eat the right kind of diet, full of key nutrients that will keep your body healthy and strong.
Use this list to help you start losing weight after 40.
We’re including diet tips, meal plans and fitness routines to become and stay healthy and strong.
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#7. See Your Doctor.
At age 40, many women start to notice significant changes in the way their bodies look and feels.
Some changes, like grey hair and wrinkles, are cosmetic don’t really affect your medical health.
It’s other changes, like weight gain or increases in fat storage that can be cause for concern.
Motivation for Weight Loss Over 40:
Weight loss can play a big role in your overall well-being and your quality of life in later years.
When you go in for your annual check-up or before you start a diet, talk to your doctor about how
weight affects the risk for conditions like heart disease, type 2 diabetes, high blood pressure, and cancer.
Ask how weight loss can decrease your risk or improve your health.
Be sure to discuss your medications and how they fit into the overall picture of your age and weight
and whether to stay the course or make some informed changes to your current regimen.
#6 Don’t (Completely) Blame Menopause.
Yes, menopausal changes can affect your weight.
However, many women struggle with weight loss before, during, and sometimes even long after menopause.
Weight gain at this time may be related to changes in your hormones.
But this is also a time when many women make changes to their daily routines that may affect their weight.
For example, after the kids leave home, some women are not as busy during the day with non-exercise physical activities,
like carrying groceries, lifting laundry baskets and other household chores.
And many women begin to enjoy certain leisurely activities that can contribute to changes on the scale,
like eating out more often, enjoying longer vacations, or spending more time relaxing and reading books.
Evaluate your lifestyle to make sure that a change in your daily habits isn’t affecting your weight.
Consider getting an activity tracker to find out how many calories you burn each day and make sure that your energy balance isn’t out of whack.
You can even evaluate your caloric expenditure throughout the day and add activity during the times when you tend to be more sedentary.
Simple changes can make a big difference in your metabolism.
#5. Reboot Your Confidence.
Regardless of gender, age can affect our self-confidence? Are you less satisfied with your body?
Do you still feel self-assured and sexy when you are around younger women?
Your confidence level, believe it or not, can play a role in your ability to lose weight.
Confidence and Weight Loss Over 40:
Sex appeal and body confidence don’t have to fade with age.
Many women say that their 40s are the sexiest decade.
Women often experience renewed confidence, professional success and a more sultry sense of self during this decade.
So use it to your advantage!
If you’re trying to reshape your body or lose weight in your 40s, a renewed sense of confidence and sex appeal will help you reach your goals.
Keep a journal to remind you of your experience, your accomplishments, and your talents.
Think about your life and the challenges you’ve overcome.
They can help you to become stronger during your weight loss journey.
Losing weight after 40 becomes a little bit easier when compared everything else you’ve overcome to make it this far.
#4.Don’t Ignore Goal Setting.
The most important step to losing weight will require you decide on your goal and a plan.
If you are serious about losing weight, this is not optional.
Use smart goals for Over-40 Weight Loss:
Your weight loss goal will steer your weight loss journey and help you to stay on track when the going gets rough.
Short-term behavioral goals (such as eating 2-3 more servings of vegetables each day) can help you to reach your long-term weight loss goal.
Not sure how to set powerful goals that yield real weight loss results?
Do a quick YouTube search and earn to set SMART goals.
SMART goals are specific, measurable, attainable, relevant and time-bound.
They are used by business leaders and motivational coaches to help anyone become more successful.
Again, if you are serious, then start here.
It will take you 30 minutes, but can save you months when map our your plan for success from the start.
#3. Get Enough Sleep.
It’s very hard to slim down when you’re not resting properly.
People are more likely to make poor food choices when we are tired, and less likely to exercise or be physically active.
Lack of sleep also negatively affects Cortisol production, which is the hormone that directly impacts weight gain.
So it’s critical to make a few small changes and improve your sleep at night.
Create a bedtime ritual that you practice each night.
Here are a few examples:
-take a short shower or bath to relax.
-turn off your cell phone or store it out away from your bedroom.
-removing other electronic devices (like a television) from the bedroom will help, too.
-waking at the same time each morning even on the weekends.
#2. Don’t Rely on Just Cardio.
In your 20s and 30s, you may have been able to lose weight by just raising your heart-rate a few times a week.
You might have managed your weight with aerobics classes or jogging.
But if you’re serious about losing weight after 40, you need strength training and stretching.
Exercise for Weight Loss Over 40:
You need three types of exercise to slim down, tone up and stay healthy.
Make sure you incorporate cardiovascular exercise, strength training and stretching into your weekly program.
Each type of exercise provides unique weight loss benefits.
When it comes to Cardio, aim for shorter duration, high-intensity activities.
These will help you to maintain heart health, but will burn more calories than hours on the treadmill.
Strength training helps you to burn more calories all day long.
Muscles require more energy to maintain so your metabolism will benefit when you build them.
Muscles also help to shape a tighter physique.
Flexibility training helps you to maintain healthy joints and can help you to decrease stress.
You can spend just 15-30 minutes each day on stretching, cardio, and strength training to see real changes in the way your body looks and feels.
#1. Do Change Your Diet.
Smart goals, better sleep, communication with your doctor, and a well-planned exercise routine will all help you to slim down in your 40s,
but what you eat will have the biggest overall effect.
That doesn’t mean you can’t eat the foods you love.
But you may need to make some changes.
The Best Diet for Women Over 40:
Your 40s are not the time to try fad diets for quick weight loss. You’re smarter than that.
You need a clear plan for long-term health, well-being, weight loss, and weight maintenance.
While there is no “best” diet for everyone, there may be a “best diet for you.”
A diet plan for your 40s should be one that you can use to reach your weight loss goals and then modify and stick to for life.
Take an honest look at your current eating style, think about your past diet history and choose a diet that fits your needs.
There are countless commercial diet plans or create your own eating plan at home.
We recommend avoiding expensive, pre-packaged plans that tend to be filled with un-healthy preservatives.
Instead, focus on portion control, increasing fresh greens and fiber-rich foods, eating more protein, and including modest servings of healthy fats.
You can also use a calorie calculator to determine your needs, then count calories to stay within your range.
These methods aren’t trendy, but they are the best methods for weight loss over 40 (and at any age) as determined by health experts and scientific studies.
We know that sometimes it’s easier said than done, so we have included some helpful links to some free resources in the description to help you get started.
You can also visit our website at ezhealth101.com for more.
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