Meal Plans To Lose Weight Over 40

Dieting isn't always easy, but with the right weight loss meal plans for women over 40, you CAN lose weight and keep it off for good!

Meal plans are like outlines, or templates, that allow you to plug foods into them based on what you have available at home and your food preferences.

Dividing your plate into fourths is perhaps one of the easiest meal plans to follow, as you don’t have to count calories or measure food.

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Simply fill half of each plate with non-starchy vegetables, a fourth of each plate with protein foods, and a fourth of your plate with fiber-rich starches.

Also, add 2-3 servings of dairy foods or plant milk daily, eat two 1/2-cup portions of fruit, and choose a healthy fat at each meal to complete your menu!

But, if you're looking for more, or if you need some great recipes, keep reading for the best weight loss meal plans for women over 40!

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If you're a picky eater — or have kids who are — here's how you can still eat healthily but on your own terms!

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Once you've prepped meals for the following day or week, it’s easy to control calories for weight loss in women over 40.

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Simply portion out each meal and snack, set it aside in an airtight container in the refrigerator or freezer, and heat it up when it’s mealtime!

Studies show that eating out is associated with a higher body mass index (BMI), regardless of whether you dine out at fast food or sit-down restaurants.

Meal prepping is an excellent way to eat nutritious home-cooked meals when you aren't at home or don't have time to cook.

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According to the Academy of Nutrition and Dietetics, when using plastic storage containers the best (safest) choices are plastics with the following numbers listed on the bottom of the container: 1, 2, 4, and 5.

Avoid plastic storage containers with the numbers 3, 6, and 7 as these plastics contain potentially dangerous vinyl or polyvinyl chloride (PVC), polystyrene, or bisphenol-A (BPA).

Meal planning for families can be tough, especially when you’re busy. This video will provide you with a guide to easy meal prep for weight loss for you and your busy family.

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Sample weight loss menus can steer you in the right direction to get excess weight off and keep it off long term.

Erin Coleman B.S. - Nutritional Science, R.D., L.D. Writer, The Fit Mother Project Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience. She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin. Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine. Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

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*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on weight loss meal plans for women over 40.

Our Fit Mother Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Mother Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.Trying to find the best diet plans for women is no easy task, as there is a lot of information (and misinformation) out there.

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A variety of diet plans for women over 40 are available to choose from, so knowing more about each will get you headed in the right direction.

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The best diet plans for women seeking weight loss are ones that are lower in calories, but still rich in essential nutrients.

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Many women need about 1, 200 to 1, 500 calories per day to lose weight safely, suggests the National Heart, Lung, and Blood Institute.

Another way to determine your weight loss calorie needs is by subtracting 500 to 750 calories from your usual intake to lose about 1 to 1 ½ pounds per week.

What is a good rate of weight loss per week? Find out the ideal and average weight loss per week for women!

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Many low-carb diets provide just 20 to 60 grams of total carbs daily, which is significantly lower than the 130 grams of daily carbs recommended by the Institute of Medicine.

But, a study published in Obesity, Science, and Practice found that low-carb diets (containing fewer than 40 grams of carbs daily) are more effective for weight loss than low-fat meal plans over 12 months.

While eating just 500 fewer calories daily can lead to a 1-pound per week rate of weight loss, reducing carbs may help you shed pounds at an accelerated rate.

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Some of the weight you’ll lose, at least initially, might be excess fluid — but ultimately you should reach your goal weight using lower-carb meal planning strategies.

In addition to the weight loss perks low-carb diets provide, you can reap additional health and wellness benefits by going low carb.

The Harvard School of Public Health says low-carb diets are effective for lowering triglyceride levels, boosting HDL cholesterol (the good, protective cholesterol), and reducing heart disease risks.

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Cut out the unhealthy carbs (white bread, white rice, sugary cereals, sweets, sugary drinks, chips, and processed foods) to achieve maximum weight loss results.

Instead, get your carbohydrates from high-fiber selections — such as vegetables (especially non-starchy vegetables), fruits, low-fat milk or yogurt, soy products, nuts, seeds, and whole grains.

Replace some of your usual carbs with healthy protein foods (grilled chicken breast, fish, seafood, eggs, tofu, other soy products, nuts, seeds, and low-fat dairy foods) — and healthy fats like oils, olives, nut butter, and avocados.

Mindful Nutrition Tips For Women Over 40

Even if you reduce carbs to 130 grams daily, which is the Institute of Medicine’s carbohydrate RDA, you’ll still likely shed pounds as many Americans eat more carbs than this on a daily basis.

Yale University provides a complete list of the carbohydrate content in some of your favorite foods, to give you a better idea of how to manage healthy low-carb meal planning for weight loss.

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This meal plan allows you 1 1/2 cups of vegetables, 1 cup of fruit, 4 servings of