Indulge Those Carb Cravings
If you’re cutting carbs or limiting your whole grain intake to a single slice of toast in the morning, you could be doing yourself a disservice when it comes to weight loss. Research conducted on members of the Israeli police force found that eating carbs in the evening actually increased weight loss and body fat loss, and consuming whole grains throughout the day can help you fight the bloating and sluggish digestion that often become an issue around menopause. Make healthy carbs a staple in your home by adding the best overnight oats recipes to your routine.
Dont Eat Too Much Fat
Dr. Naiman notes that when people first start a low-carb or keto diet, theyve often previously been consuming lots of carbs and are therefore dependent on glucose as their primary energy source. Initially, he tells them to eat an unlimited amount of healthy fat until they are fully fat-adapted. You will know you are fat-adapted because you can go a long time without eating, he says. In addition, feeling energetic and strong while eating less than 20 grams of carbs also suggests you are fat-adapted.
Once they are primed to burn fat, however, he then advises them to scale back on fat so that they will access and burn their own fat stores.
If you are experiencing a weight-loss stall, our experts recommend you look at how much fat youre consuming and see where you might cut back without sacrificing fullness or triggering the return of cravings and hunger. Dont starve yourself, but be mindful of excess fat.
Dr. Hallberg notes that it is easy to over-consume fat in liquids, especially full-fat whipping cream.
Someone will come in and say they are in a weight-loss plateau. We will look at their diet and see they are consuming six coffees, with two tablespoons of whipping cream in each one, she says. Cutting back on the whipping cream might help them get out of a stall.4
We discuss this concept of excess fat consumption and determining how much you should eat in our detailed guide.
Diet Chart For Your 30s
Remember when you had time at least occasionally to indulge in a manicure? Now, not so much. You’re too swamped juggling the demands of more work and home responsibility and most likely eating on the run. Here’s what you can do to be happy and healthy:
Put your health first. “In your 30s you start to see signs of an unhealthy lifestyle, such as diabetes or hypertension,” says James O. Hill, Ph.D., director of the Center for Human Nutrition at the University of Colorado.
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How Much Are You Eating
Most of us are eating and drinking more than we need, and we often think we’re more active than we actually are.
It’s estimated the average adult has 200 to 300 more calories than they need every day. This might not sound much, but over time it will cause significant weight gain.
If you’re overweight or obese, think about where your extra calories are coming from and make changes to your diet to reduce the number of calories you consume.
Balance Training Is Major
Balance training involves strengthening two muscle groups, Bolton saysyour abs and your butt. While it might not seem like a necessity right now, focusing on your balance sets you up for staying active longer in the future. Improving your balance can reduce your risk of injury too. “You doing these things at 40 is going to allow you to have an amazing 50,” she says.
The Right Number Of Calories
Planning a weight loss diet for women over 40 involves controlling your calorie intake.
Increased age is associated with lower calorie requirements, as metabolism tends to slow down the older you are.
To maintain a healthy weight, the Dietary Guidelines for Americans suggest women over 40 eat the following number of calories based on how active they are:
- Age 41-50: 1,800-2,200 calories
- Age 61 and older: 1,600-2,000 calories
If weight loss is your goal, subtract 500-1,000 calories from your usual intake.
For many women, this means eating just 1,200-1,500 calories per day .
To follow a reduced-calorie diet for weight loss, aim to eat about:
- 3 meals containing about 300-350 calories each
- 2-3 snacks containing 200-250 calories each
The Motivation To Lose Weight After 40
Weight loss may play a big role in your overall well-being and your ability to age well. When you go in for your annual check-up or before you start a diet, talk to your healthcare provider about how your weight impacts your risk for certain conditions such as heart disease, type 2 diabetes, high blood pressure, and cancer.
Find out if weight loss might decrease your health risks or improve your physical well-being. You may be able to or even stop taking certain medications if you lose weight. And having that important information may help you to stay motivated when weight loss becomes challenging.
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The 5 Best Weight Loss Tips If You’re Over 40
Hitting your 40s has plenty of benefits, such as earned wisdom, increased self-awareness, and self-confidence. Truth be told, though, it’s tough getting used to some of the physical changes. A biggie is a downshift in metabolism, which can make weight maintenance trickier and weight loss more challenging. However, losing weight after 40 isn’t impossible. You absolutely can shed pounds at any ageand do so while simultaneously optimizing overall wellness. Here are five tactics that work for my clients. And yes, one involves a daily dose of dark chocolate!
Add Some Flax To Your Meals
Boost your fiber intake and slim down by mixing some flaxseed into your favorite food. Flax is a great source of omega-3 fatty acids, which have been shown to help reduce inflammation and promote weight loss, and they may even help you fend off another sign of aging, too: the dreaded wrinkle. Flaxseed is loaded with alpha-linolenic acid, which researchers at Winnipeg St. Boniface General Hospital and Cuba’s VI Lenin University Hospital have linked to improvements in weight and cardiovascular status among study subjects. The omega-3s in flax have also been shown to trigger improvements in the texture and hydration of skin, fighting wrinkles in the process.
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Tips For Women Who Want To Lose Weight After 40
Fitness OG, Maven, Transformation Specialist, Motivator, Educator, Online Coach & Entrepreneur. Fitness industry consultant & Co-creator of a suspension training product.
Are you a woman over 40 and noticing its getting harder to lose weight? Got some extra stubborn fluff and puff around the middle? Maybe youre finding that the diets you did in your 20s or 30s dont work as fast as they used to or dont even work at all! If youre already well past 40, chances are youve found its harder to lose weight. And, those inches around your waistline wont budge.
Yes ladies, Middle Age Spread is a real thing. Now before you click the little x on your browser to close this page and curse my name in disgust, sit tight. First, Im going to lay out the facts of why this happens to most women. Then, Im going to give you some action steps you can take to start losing weight again!
Get Eight Hours A Night
Getting a good night’s sleep is one of life’s greatest pleasures, and also a surprisingly effective means of slimming down. The results of the Nurses’ Health Study reveal that, among a group of 60,000 women studied for 16 years, those who got 5 hours of sleep or less at night increased their risk of becoming obese by 15 percent. Getting adequate rest can also reduce your risk of dementia, according to researchers at Johns Hopkins Bloomberg School of Public Health. Luckily, you’ll be heading off to the Land of Nod in no time once you learn the ways to improve your sleep quality!
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How Much Calcium Magnesium And Vitamin D Do You Need
Calcium: For adult women aged 19-50, the U.S. Department of Agriculture recommended daily allowance is 1,000 mg/day. For women over 50, the recommended daily allowance is 1,200 mg/day. Good sources of calcium include dairy products, leafy green vegetables, certain fish, grains, tofu, cabbage, and summer squash. Your body cannot take in more than 500 mg at any one time and theres no benefit to exceeding the recommended daily amount.
Magnesium: Magnesium increases calcium absorption form the blood into the bone. In fact, your body cant utilize calcium without it. The USDA recommended daily allowance for magnesium is 320 to 400 mg/day. Good sources include leafy green vegetables, summer squash, broccoli, halibut, cucumber, green beans, celery, and a variety of seeds.
Vitamin D: Vitamin D is also crucial to the proper metabolism of calcium. Aim for 600 IU daily. You can get Vitamin D from about half an hour of direct sunlight, and from foods such as salmon, shrimp, vitamin-D fortified milk, cod, and eggs.
To learn about good sources of these nutrients, see Calcium and Bone Health.
How To Lose Weight After 40 According To Experts
Once you hit 40, losing weight can feel like a lost cause. Dr. Robert Kushner, director of the Center for Lifestyle Medicine at Northwestern Medicine Center in Chicago and author of Six Factors to Fit: Weight Loss that Works for You, told TODAY that the total amount of calories burned every day diminishes for most people with each passing decade.
Our metabolism slows due to reduced muscle mass, and our daily physical activities, particularly the time spent in exercise, declines, said Kushner. If these biological changes are not met with a corresponding reduction in dietary calories, we will experience a slow and steady increase in our body weight.
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Load Up On Your Fruits And Veggies
Vegetables in particular are generally low in calories, yet still packed with vitamins and minerals, and you can eat them in large amounts. “These are rich in fiber which makes you feel full and they’re nutrient-dense,” says Dr. Peterson.
Erin Palinski-Wade, RD, a nutrition and diabetes expert, adds that you can use fruits and veggies to help exercise portion control too. “If you aim to fill half your plate with vegetables, it can help you to reduce the portion size of the other foods while feeling just as satisfied,” she explains. “And since vegetables provide few calories, this strategy can reduce your overall calorie intake at each meal, helping to promote weight loss.
Skip The Salty Snacks
Skipping those salty snacks will put you on track for more weight loss in a hurry, no matter what your age. Research conducted at the Max DelbrÃ¼ck Center for Molecular Medicine reveals that, contrary to popular belief, salt tends to make people hungry, not thirsty. Two groups on simulated missions to Mars were examined over the course of 105 and 205 days, respectively, with one group receiving saltier foods during the final weeks of their mock voyage. Researchers discovered that those given saltier foods actually drank less water than those on a low-salt diet, but complained of hunger more often. However, as expected, the saltier food did increase study participants’ water retention, meaning it can exacerbate the water retention and bloating issues associated with menopause, too. Salt isn’t the only habit making you heavy the worst breakfast habits for weight loss could have you packing on the pounds with every passing year.
Sure, we’re in the golden age of television, but one of the easiest ways to increase your over-40 weight loss is by turning off the TV. A review published in the American Journal of Clinical Nutrition reveals that people who snacked while watching TV ate 10 percent more per sitting than those who focused on their food. Even more depressing, research published in the Journal of Consumer Research indicates that seeing beauty advertisements can trigger feelings of inadequacy in women, which can often lead to emotional eating.
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Calculate Your Metabolic Rate
If you want to lose weight and keep it off, the best way to figure out how much you should be eating or scaling back is to calculate your metabolic rate. Fortunately, using the Mifflin-St. Jeor equation, it’s easy to figure out how many calories you’re actually burning, and even better, it’s adjustable for your age, so, unlike cookie-cutter diet plans, you can use it year after year and continue enjoying results.
Make Time For Exercise
Between desk jobs, commutes, and family activities, many 40-somethings donât have a lot of free time to work out. But itâs important — for your weight and your overall health — to fit in at least 2 1/2 hours of moderate physical activity every week. Pencil times in to your calendar, and make them a priority.
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The Best Diets For Women Over 50 Thatll Fulfill All Their Health Needs
Woman’s Day spoke with two registered dietitians to learn how women over 50 can best lose weight.
As women approach 50, their bodies prepare for and go through menopause and other side effects of aging. Many women need to take new and different approaches to maintain their health, including adapting their diets to obtain the requisite nutrients. In that case, they may want to look into the best diets for women over 50.
The 50s are a time for big changes, thanks to perimenopause and menopause. This is a time in a womans life where she has hormone fluctuations, which can cause changes in metabolism and body weight, registered dietitian Julie Kay, MS, RDN, tells Womans Day. Kay also cites osteoporosis, osteoarthritis, and changes in blood sugar regulation as other conditions women in this age group might experience.
Registered dietitian Kayla Hulsebus, MS, RD, LD, explains that women can alter their diets to better adapt to their bodies natural changes. Below, Hulsebus shares the best diets, or rather, lifestyles, for women over 50 that can, help support healthy muscle mass, hormone balance, and proper weight management.
The Age Diet Chart For Your 20s
Load up your desk drawer or office fridge with these healthy treats.
- Greek yogurt with 1 tablespoon chopped walnuts
- Reduced-fat string cheese and 10 whole-grain crackers
- Granola bar and a nonfat latte
- 4 ounces nonfat cottage cheese and a mini box of raisins
- 6 dried apricots and 2 tablespoons sunflower seeds
- Energy bar and 12 almonds
- 20 mini carrots dipped in 1/4 cup hummus
- Single-serve vanilla soy milk and 1/2 cup whole-grain cereal
Your 20-Something Meal Plan
- Breakfast: 24-ounce Jamba Juice Protein Berry Pizzazz Smoothie. It’s packed with protein to keep you satisfied.
- Morning Snack: 1 packet instant oatmeal sprinkled with 1 tablespoon ground flaxseed
- Lunch: Asian grilled-chicken salad with mixed greens, edamame, mandarin oranges, tomatoes, and low-fat vinaigrette
- Afternoon Snack: Medium orange and 1 tablespoon chopped walnuts
- Dinner: 7 pieces sushi and 1 cup edamame
- Evening Treat: Gingerbread ice cream sandwich
Nutrition info for the day: 1,941 calories, 100g protein, 40g fat , 293g carbs, 34g fiber
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Because They Ward Off Or Control Diabetes
According to the American Diabetes Association, as we age, our risk for type 2 diabetes increases. Though there’s nothing you can do about getting older, but you can stay active, lose weight and add diabetes-fighting foods to your diet to lower the odds you’ll develop the condition. Already have diabetes? Aside from a list of protective foods, we’ve also gathered dietary suggestions that can improve your condition. Continue on to get in the know.
Best Foods For Women Over 40 According To A Dietitian
Rev your metabolism, strengthen your bones, and sharpen your mind with every meal.
As you age, your metabolism slows down, you begin to lose muscle mass, and your hormone levels go a bit wonky, making you more prone to weight gain, mood changes, and health problems you may not have dealt with during your younger years. Fortunately, there are things you cando to increase your fat-burning capabilities, stabilize your energy, and minimize your disease risk.
In addition to following a regular exercise routine, getting enough sleep, and reducing your stress levels, eating antioxidant-rich foods can help you curb hunger and cravings while improving your overall health. So what foods should go on your plate? Sarah Mirkin, R.D.N., author of Fill Your Plate, Lose The Weight, a 21-day weight loss plan for women over 40, shared her favorite nutritional all-stars. From dark chocolate to salmon to vibrant berries, these foods are full of flavor and age-reversing nutrients.
Flaxseeds are an excellent source of omega-3 fatty acids, which are essential fats for a sharp mind and healthy heart. Plus, theyre great for your gut. As we age, its more important to eat the right foods to keep your gut health in check, says Mirkin. Flaxseeds are loaded with fiber for long-term digestive health.
Just be sure to use ground flaxseeds or grind whole ones your body digests and absorbs the nutrients from ground flaxseeds better than whole ones.
Try it: Toss some over these filling breakfast bowls.
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