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If you’re a woman over 40, you’ve probably noticed that you add pounds much easier than before. And weight loss for women over 40 is much harder than weight loss for 20-year-olds.
This is due to the fact that your metabolism is slower which means your calorie burn rate has slowed down as well.
Also, during menopause and perimenopause, your estrogen levels fall which results in changes in insulin sensitivity and makes it more difficult for your body to control your blood sugar.
But just because it’s more difficult to lose weight at age 40, doesn’t mean it’s impossible! Body fat loss is definitely possible, as long as you know what to do.
So, here are some tips that should help with weight loss for women over 40:
1.Eat a lot of vegetables
Vegetables are full of valuable vitamins and nutrients and don’t have many calories. Green vegetables especially. Their calorie density is super low compared to other products. For example, a whole cup of kale has only 35 calories!
So whenever you’re in the mood for a snack but just had your meal not long ago, it’s a good idea to have a salad instead of a calorie-dense and high fat snack, such as fried foods or pizza.
2.Eat smaller meals but more often
If you eat only every 4 hours, you most probably have snacks in between meals which aren’t usually healthy and good for weight loss. This is why it’s great to eat smaller meals but more often.
If you have 4-6 smaller meals a day, you likely won’t get so hungry in between meals that you’ll need some junk food. Also, overeating is a big problem with weight loss and dividing your meals into small portions helps solve this problem!
Basically, make sure you’re sticking to a diet plan of, for example, eating 5 small, balanced meals per day.
3.Try to consume less alcohol
Alcohol is often one of the main reasons for obesity. Many people don’t even know just how bad some alcoholic beverages can be for weight loss. So it’s often an unnoticed cause of failed weight loss.
For example, one glass of sweet wine can have up to 20 grams of sugar. And that’s half of your recommended daily sugar intake! You can probably imagine how much sugar all those cocktails have, right?
So if you’re someone who drinks sweet alcoholic beverages often, just try to cut down on the alcohol and your weight loss plan should be much more effective!
4.Sleep enough and avoid stress
This is a factor of weight loss many people overlook. But sleep is very important. It helps keep your metabolism and energy levels stable and helps you remain motivated!
And obviously, if you sleep enough, you’re less likely to experience stress which is often the cause of weight gain as it leads to overeating and binge eating. Basically, a good night’s sleep could indirectly affect your body fat.
5.Move as much as possible
Exercising is very important. But you don’t have to go to the gym every day or go for jogs if you don’t like to. Just walk around throughout the day as much as possible.
For example, try walking your dog more often, or walking short distances instead of driving, and maybe simply park your car farther from the entrance of wherever you’re going. You’d be surprised how much of a difference 30 minutes of walking per day could make. You can read more about walking and how to walk if you want to burn fat by clicking here.
If you’re not a fan of walking, there are a bunch of everyday activities that are just as good! So good, in fact, you can burn 500 calories and more doing them! You can read more about these everyday physical activities that burn 500 calories and more by clicking here.
Then, of course, there’s always the option of working out. You could try to strength train, interval train, or try resistance training. There are many different options to choose from that’ll help you burn body fat and build some lean muscle mass. And you don’t necessarily have to spend hours working out – 30 minutes is fine as well!
It’s very simple to become more active during the day but it’s such an important part of maintaining a healthy body and losing weight!
6.Avoid added sugar
Whether you’re age 20, age 30, or middle age – added sugar is not good. This is pretty obvious to most people because by now we all know sugar causes fast weight gain and definitely won’t help with weight loss. So just try to avoid having too many sweet drinks, sweet dishes, and other products with too much sugar.
But sometimes people actually do this but unknowingly, they still have too much sugar. This is because there are so many deceiving products at stores which claim to be healthy but actually are full of unnecessary sugar and calories.
What are those sneaky products, you ask? We’ve written a whole article about them called – “5 Foods To Never Eat For Weight Loss” – click here to read it!
So definitely try reading the nutrition facts of a product you don’t know before deciding to buy it.
Staying hydrated is extremely important for weight loss. Water helps boost your metabolism which is great because now the rate of your metabolism has slightly dropped.
Plus, you should always drink some water before your meals. This slightly reduces your appetite. And a common cause of overeating is the confusion of thirst with hunger. So by drinking water, you will avoid this!
So be sure to always have a bottle of water with you and make sure you’re never dehydrated!
8.Always have a healthy snack
You never know when you’ll get hungry, right? Usually, people just buy a donut or something when they’re out and have no food. So by always having a healthy snack with you, you’ll avoid all those unhealthy ones.
And I’m not talking about anything fancy. Maybe just try bringing some nuts, fruits or vegetables. Well, pretty much any healthy snack that will keep you from buying junk food! Because we all know junk food is even worse for your weight at age 40.
9.Try green tea
Not only is green tea delicious, it’s also great for weight loss! First off, it boosts your metabolism which, as I said, is very important if you’re a woman over 40 since your metabolic rate has probably dropped.
Also, green tea is full of antioxidants, some of which have actually been proven to directly help with faster fat burn.
Plus, green tea has tons of different valuable vitamins and minerals! So I definitely suggest having at least one cup of this tea a day. It’s a very easy and delicious way to speed up your weight loss!
More about how green tea can help with weight loss in this article!
So these were just some simple tips on how to begin or speed up weight loss for women over 40. It is a bit more difficult to lose weight over 40 than it was at 20 but it’s definitely possible!
You just need to set your goals straight, maintain your motivation, and start making some changes to your daily routine!
As you can see…
Weight loss for women over 40 is much harder than weight loss for 20-year-olds. But it’s still highly possible if you know how to properly do it.
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