Lose Weight 40 Plus

Wondering how to lose weight after 40? As we age, it becomes harder and harder to lose weight and shed those extra pounds.

Busy, hectic lifestyles and the stresses of work and family certainly play a part, but there are also real changes going on in your body that contribute to weight gain.

Due to a slower metabolism and hormone fluctuations, weight loss after 40 is different than weight loss in your 20s or 30s — but it is possible!

How To Lose Weight After 40: 7 Key Principles For Women

Keep reading to learn the key weight loss principles and some tips that will show you how to lose weight after 40.

Learn the best foods to eat, what to avoid, meals to make, and the meal-time schedule that can keep things simple and sustainable.

Make achieving a healthy weight your number one priority, and decide that weight loss and better health are more important than junk food, drinking, and eating out.

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Achieving a waist size of 35 inches or less reduces chronic disease risks in women. So does maintaining a BMI of 18.5 to 24.9.

To calculate your BMI, use a free online BMI calculator or multiply your weight in pounds by 703; divide that number by your height in inches, and divide by your height in inches again.

Getting basic physical activity isn’t the same as a formal exercise. It’s an activity in which your body is moving around rather than sitting down.

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Studies show that the more hours you sit in a day, the higher your risk of obesity and chronic disease — regardless of whether or not you work out.

One study found that sitting in a car for more than 10 hours per week is associated with an 82% higher risk of heart disease death compared with sitting in a car for fewer than 4 hours weekly.

The same study found that for every additional hour of sitting down, your risk of developing high abdominal fat increases by 26%, and the risk of being overweight increases by 13%.

How Hard Is It Lose Weight For A 40 Year Old Woman?

For effective weight loss in women, aim to keep your body moving at least 30-45 minutes a day in addition to getting formal exercise.

If you have a desk job at work, try using a sit-stand desk vs a traditional sitting desk. Get up and walk around, climb a set of stairs, or do squats at least once every hour to keep your body moving and blood flowing — and burn extra calories for weight loss.

Examples of healthy protein foods include chicken, turkey, very lean grass-fed beef, fish, shrimp, other seafood, eggs, tofu, seitan, and veggie burgers.

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Fiber-rich starches to consider include quinoa, brown rice, oatmeal, other whole grains, sweet potatoes, corn, peas, dried beans, lentils, and other legumes.

Low-fat milk, plant milk, Greek yogurt, low-fat cottage cheese, plain kefir, and protein shakes are examples of dairy foods to include in a weight-loss meal plan.

If you’re wondering how to lose weight after 40, proper hydration is one of the most important principles needed to help you achieve your goals.

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Drinking a lot of water not only hydrates you but also lowers your risk of overeating and keeps your energy and metabolism high!

Studies show that sleeping less than 6 hours nightly on a regular basis is associated with higher rates of obesity, insulin resistance, and lower cognitive functioning.

Hormone fluctuations associated with pre- or post-menopause may be the culprit. If this is the case for you, talk with your doctor about solutions. They might recommend hormone replacement therapy or natural sleeping aids.

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Hormone fluctuations associated with stress can increase your appetite and make weight loss difficult, even with the right weight loss program in place.

Stress management might sound easy enough, but with the busy hustle and bustle of day-to-day life, making time to manage stress can be challenging.

Set aside 20-60 minutes most days of the week for formal exercise. Even 15 minutes of exercise is better than skipping workouts when you’re tight on time.

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In addition to the seven main principles above, try the following tips and tricks to significantly boost your chance of weight loss success!

Follow the 7 weight loss principles above one step at a time, in the order listed, instead of trying to make numerous changes at once.

Slow but steady helps you ease into a new routine so you don't feel overwhelmed. Doing so increases your chance of maintaining your new healthy habits for a lifetime!

Ways 40 Plus Women Can Lose Weight Faster

It's more difficult to eat whole, nutritious foods and know how many calories you're actually eating — especially when eating at fast-food restaurants.

To enhance weight loss, limit dining out at fast food and sit-down restaurants as much as possible in favor of preparing nutritious meals at home. Doing so often saves you time and money too.

Believe it or not, attending routine wellness checkups is important for your overall health AND effective weight loss. Your doctor can detect and treat the medical conditions that have been responsible for failed weight loss attempts.

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Adding dietary supplements to your weight loss plan is important for numerous reasons. Supplements nourish your body with essential nutrients you might not be getting enough of with foods alone.

Preventing nutrient deficiencies means more energy, less hair thinning, and healthier skin and nails. Some dietary supplements, such as protein shakes or bars, work well as meal replacements to help you cut calories for weight loss without spending hours in the kitchen preparing food.

Take a multivitamin supplement specially formulated for women over 40. You may require additional vitamins or minerals if your doctor detects a deficiency. For example, you might need extra iron if you’re anemic or additional vitamin D if you’re deficient.

So How Can We Lose Weight During The Menopause?

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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 how to lose weight after 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.I never practiced healthy eating habits growing up. I'd skip breakfast every single day out of convenience. When it came to the rest of my meals,