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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.
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 snack, such as crackers or a sandwich.
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!
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. You can read more about how sleep helps with weight loss and some tips about how to maintain a stable sleeping schedule by clicking here!
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 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 activities that burn 500 calories and more by clicking here.
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
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!
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.
If you have the most important part of weight loss – desire, I (Mantas) have all other components ready and waiting for you. After successfully losing 80 pounds of body weight I have created the “20 Pounds Lighter In 3 Weeks” weight loss challenge designed especially for women who are struggling to lose weight.
The diet plan in this challenge is composed of healthy foods such as vegetables, protein, and complex carbohydrates. This challenge is not a starvation challenge! It is the opposite of starvation – by eating balanced and healthy foods you will be satisfied and full almost all of the time.
One of the best parts of the challenge – you don’t need to exercise at all. The hardest thing (physically) in this challenge is walking. During the 3 weeks of the challenge, you will lose up to 20 pounds (or even more). Most of our clients lose 10-20 pounds of body fat. If after the challenge you still have additional pounds to lose – you can repeat the challenge!
During this challenge, you will also break your addiction to unhealthy foods, gain new eating habits and fall in love with whole foods and your body!
Oh, and I almost forgot – we guarantee you results! You can read more about the challenge by clicking here.
Losing weight is a lot easier when you’re not doing it alone! Join our free Facebook community for recipes, tips, and support from people who are going through the same journey as you!
This is a new community, so there aren’t a lot of us, but it’s all about quality not quantity, right? ????