Youre Not Drinking Enough Water
Can drinking water really help with weight loss, or is that just an urban legend? Its for real: A 2014 review of studies published in the Journal of the Academy of Nutrition and Dietetics found several links between water consumption and weight-loss results.
Basically? Yeah, you should be drinking more water.
Make Sure You’re Sleeping Well
Sleeping enough is important, and if your lifestyle is making you cheat sleep, then think about what you can do to get enough. Sometimes, however, biology is keeping you from enough shuteye, and it’s imperative to solve that. “Untreated obstructive sleep apnea can lead to additional weight gain,” says Dr. Stanford. If you are making all the right efforts to get restorative sleep and still don’t feel restored, consider seeing a sleep doctor, who can drill down on the problem and help you find some solutions.
Youre Eating Less But Still Picking Unhealthy Foods
If you consume fewer calories than you expend, Dr. Weiner says its definitely possible to lose about 10 percent of your total body weight through dieting alone. But if you want to lose more, you cant just keep cutting calories. You have to change the type of food you eat, he says, focusing more on the quality of calories versus the quantity.
Foods digest differently in our bodysome slower, some more quickly, explains Keri Gans, RD, the author of The Small Change Diet. Sugary foods digest quickly, leaving you hungry sooner than later, versus foods rich in fiber, she says. Fiber-rich foods, like fruits, veggies, 100 percent whole grains, and legumes, help promote satiety and can be an easy weight loss tool.
For example, if you order in delivery for dinner every night, eating fewer restaurant-prepared meals every week for lunch will probably help you shed some pounds at first, but eventually, the weight loss is going to stop unless you make the switch to even healthier lunches on a consistent basis. Once youve changed the quality of your caloriesand are consuming better-for-you foods with more satiating poweryoull also naturally eat less, which can help weight loss continue past the 10 percent point.
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Youre Not Eating On A Predictable Schedule
You dont need to eat every meal at set times, but having some consistency is important, Cording says. When you dont have much consistency, you can get caught off-guard by hunger and then reach for whatever is around, she says. That can lead to you making less healthy decisions and overeating.
Gans recommends eating every four to five hours, so youll be less likely to overeat at mealtime.
Keep Your Stress In Check
“In your 40s, the sheer number of demands â career, being sandwiched between raising kids and aging parents â can raise your stress,” Kara Mohr, PhD, FACSM, of MohrResults.com, tells LIVESTRONG.com.
If you can keep your stress level dialed down, though, that can help you keep weight gain at bay and potentially make losing weight a little easier.
Here’s why: When you’re stressed, your cortisol levels are elevated, and that can raise your blood sugar and also encourage weight gain, especially around your midsection, according to the True Health Initiative.
Also, keeping stress in check might make it easier to eat a healthier diet. We’re more likely to overeat and choose less-healthy foods when we’re stressed, according to a December 2018 study in the âJournal of Molecular Biochemistry.â
“To manage stress, first start by identifying which stressors are within your control versus not,” says Mohr.
Things like a pandemic, weather, illness, loss and economic uncertainty are all not in your control. But you can control your thoughts and beliefs, and how you act.
“Set reminders on your phone to take 1 to 2 minutes a few times each day to check in and notice what you’re feeling,” Mohr suggests. “Are you worrying about things outside of your control? Are you ‘future tripping’ â finding yourself planning, focusing or worrying about a future state â rather than staying in the present moment?”
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How To Lose Weight When You’re Over 40
Many people experience weight gain once they hit 40, especially around their midsection. Despite a healthy diet and regular exercise, your metabolism starts to slow down and it often becomes harder to lose weight.
You may have experienced that it was easier to maintain a healthy weight when you were younger. There may have been a time when you could eat whatever you wanted, or if you gained weight, you made simple modifications to your diet and ramped up your exercise routine, and easily shed those few extra pounds.
But as we get older, age-related weight gain can affect just about anyone. Fortunately, there are some simple dietary and lifestyle changes you can make to promote weight loss and weight management after 40.
Be Wary Of Your Environment
“Take notice of how and where you consume your meals,” says Dr. Zacharcenko. “Be aware and beware of environmental triggers which may pave the way for mindless food consumption.”
What she means is: If you have a terrible habit of chowing down on buttery popcorn every time you fall onto the couch and crank up your Netflix account after a long day at work, you’re not doing yourself any favors. It’s time to be aware of that behavior so you can unlearn itor replace it with something far healthier that falls in line with your weight loss goals.
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How To Address Fat Loss At 40
A calorie deficit is still the surest route to losing weight. Quick weight-loss fads may tempt you, but they often provide you with such a low calorie intake that you may feel hungry much of the time, which may discourage you. Even if you can manage it for a while, you may end up missing out on important nutrients. Quick weight loss only expedites muscle loss, leaving you with an even stodgier metabolism that makes weight loss harder and weight gain almost inevitable. Any diet that has you consuming fewer than 1,200 calories per day is too low.
A manageable deficit of 500 to 1,000 calories per day, created by moderating portions and increasing physical activity, is doable by most women over age 40. It’s also effective as shown by a 2012 study published in Obesity in which a combination of diet and exercise yielded the greatest weight loss results in post-menopausal women after one year.
The 500- to 1,000-calorie deficit yields a loss of 1 to 2 pounds per week, since 1 pound equals 3,500 calories. Losing at a faster rate, especially after the first one or two weeks of making changes, puts you at an increased risk of developing gall stones. Determine how many calories you need daily to maintain your weight based on your exact age, activity level and size using an online calculator and determine your deficit from that number. The average 40-year old woman burns between 1,800 and 2,200 calories per day, depending on activity.
Weight Loss For Women Over : A Comprehensive Guide
At midlife, you may notice a few changes in your body. You gain age-related weight, your hormones change thanks to perimenopause and menopausal changes, your metabolism rate reduces, and your muscles also get affected.
While thats normal, these changes make weight loss for women over 40 much harder than before. Thats why you need this guide that explains all the best weight loss plans, tips, and programs available to you. Lets get started!
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Future Drugs For The Treatment Of Obesity
Body weight, body fat, energy metabolism, and fat oxidation are regulated by numerous hormones, peptides, neurotransmitters, and other substances in the body. Drug companies are devoting a large amount of resources to find new agents to treat obesity. Potential candidates include cholecystokinin, cortiocotropin-releasing hormone, glucagon-like peptide 1, growth hormone and other growth factors, enterostatin, neurotensin, vasopressin, anorectin, ciliary neurotrophic factor, and bombesin, all of which potentially either inhibit food intake or reduce body weight in humans or animals . Neuropeptide Y and galanin are central nervous system neurotransmitters that stimulate food intake , so antagonists to these substances might be expected to reduce food intake. Beta-3 adrenergic receptor agonists reduce body fat and increase lean body mass in animals , but human analogs have not been identified that are effective and safe in humans. Several types of uncoupling proteins have been identified as being involved with the regulation of energy metabolism and body fat , but no agents based on these proteins have yet been produced to treat obesity.
Let Legumes Take Charge
According to a review published in the journal Obesity, legumesincluding beans, chickpeas, lentils and peascould keep you from the snack drawer until dinner. Researchers found that subjects who consumed between ¾ and 1 cup of legumes daily felt as much as 31 percent fuller than those who didn’t! But there’s a catch: Although participants felt fuller when they ate legumes, they didn’t always eat less throughout the day. It’s still up to you to tune out the call of cravingsa completely different beast than hunger. But when it comes to willpower boosters, beans are a great way to get a jumpstart.
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Eat A Lot More Veggies
Start with veggies first, then build your meals around them. I often recommend including one full cup of non-starchy veggies at breakfast, and at least two cups in each lunch and dinner. A minimum of five cups a day will provide valuable nutrients and offer disease protection. But these veggies are also going to increase fullness, add volume to meals, help regulate blood sugar and insulin levels, and support healthy digestion, all of which add up to sustainable weight management. Most of the 40+ women I work with overestimate their veggie intakes, and according to the CDC, only 9% of adults eat the minimum recommended intake of two to three cups of veggies per day.
At breakfast, whip a generous handful of greens into a smoothie, fold shredded zucchini into oats, add veggies to an egg or chickpea scramble, or simply eat veggies on the side, like sliced cucumber or red bell pepper. Rather than sandwiches or wraps at lunch, go for salads or bowls, with a large base of greens and veggies. At dinner, sauté, oven-roast, grill, or stir-fry veggies, and make them the largest component of the meal.
Again, pair your veggies with a source of lean protein, good fat, and a smaller portion of healthy carbs, and you’ve created an ideal balance for both weight management and good nutrition.
Do At Least A Little Exercise Every Day
The best way to make sure your weight loss gains stick is to exercise every single day, says Font. While it needn’t be an identical intensity, doing so will make sure your metabolism continues to burn fat throughout the day. “Many people over 40 have hectic lives, but finding ways to incorporate exercise into everyday life is key,” she urges.
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Keep Track Of What Youre Nibbling On
Even if youre eating reasonably well, you can still be in a calorie surplus. Whether youre eating oversized portions, taking mindless bites while prepping family meals or grazing as part of a new work-from-home norm, all that noshing adds up. Tracking your food intake can be helpful. In one 24-week study, researchers found that time spent logging food intake was significantly linked to weight loss. If tracking your food sounds daunting, consider that by the end of the study, those who were still committed to tracking spent just 15 minutes a day doing it about what you might spend scrolling through Facebook or Instagram.
Here four more ways to stay mindful about what you eat:
- Pay attention to when you start to feel content and stop eating at that point.
- Try to use a plate every time you eat and put your food down between bites.
- Reduce or totally eliminate digital distractions while eating.
- Ask yourself what youre enjoying about your food. Pay attention to taste, texture and temperature.
But If You Do Indulge Opt For Dark Chocolate
If you do decide to give into that sweet tooth, choose dark chocolate instead of the sugary milk chocolate variety. Research suggests that cocoa polyphenols reduce inflammation, potentially reducing an individual’s propensity toward obesity, a condition often linked with a chronically-inflamed state.
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Learn About ‘eating Clean’
You’ve heard this buzzy phrase a bunch of times by now, right? It’s way more mainstream than you may realize, thoughand much more attainable than you think. The basic rule of eating cleanand, forgive us for watering it downis to eat more real food and less fake food. Doritos are not food. Those sketchy frozen enchiladas by Big Store Name Brand are often not much better. And that cream of something soup you mix into every chicken dish is a way of life that’s making your waistline expand.
Youre Drinking Sugary Beverages
Gonna hit you with something totally shocking here: If youre drinking even one soda per day, you will never lose weight, says Dr. Weiner. Ummm, back up for a sec. Is soda really that bad for you? Sorry, but yes: Dr. Weiner says when you drink sugar, it drives up weight gain far more than when you eat it.
If youre hungry and eat a cookie, you will be less hungry, or youll eat less at lunch but when you drink 150 calories, it doesnt impact your hunger at all, he explains. So you drink a soda, then you still eat a normal lunch, and all youve done is add 150 calories to your daily intake .
If youre really craving a sweet drink, Gans recommends making your own by adding a splash of 100 percent fruit juice or fresh fruit to plain seltzer. You can also buy a flavored sparkling waterjust read the label first to make sure there isnt a lot of added sugar and calories.
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How To Start Exercising After 40
When it comes to age-related weight gain, remember that it’s never too late to start exercising. When combined with a healthy, balanced diet, research shows that regular exercise can promote weight loss.
But weight loss shouldn’t be the only reason to start exercising. Try to think of exercise as something you’re doing for your mental and physical health for the long term. If you take some of the weight loss emphasis out of the exercise equation, it may seem less daunting to get moving.
If you aren’t sure where to begin, simply commit to some movement each day, whether it’s a brisk walk or a quick cardio class you can stream before work. If you’re ready to reap the health benefits of exercise, here are a few strategies to help you get started.
Opt For Organic Foods
Eager to shave off a few pounds after your 40th birthday? Start by opting for organic produce instead of the conventionally-grown stuff. A review in Interdisciplinary Toxicology found that organochlorine pesticides can alter the levels of thyroid hormone in the human bloodstream, potentially increasing weight gain and causing thyroid issues. Considering that older women are already at an increased risk for thyroid problems, like hypothyroidism and Hashimoto’s thyroiditis, it’s a good idea to go organic ASAP.
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Be Careful With Alcohol
Many of my female clients over 40 don’t see the scale move until they cut back on alcohol or take a break from drinking. Alcohol is tricky, because in moderation it may actually support weight management, research suggests. But women who drink heavily or binge drink have an increased obesity risk.
Moderate alcohol consumption means one drink a day , which equals five ounces of wine, 12 ounces of beer, or a 1.5 ounce shot of distilled spirits.
If you’re downing half a bottle of vino most nights, there could be several issues at play. First, alcohol tends to lower inhibitions and stimulate appetite, so you may wind up eating more, often mindlessly. Also, when alcohol is consumed, breaking it down becomes the body’s top priority. That means foods consumed with alcohol are less likely to be burned. Finally, too much alcohol can disrupt sleepand a healthy sleep cycle is directly tied to metabolism, weight management, and belly fat accumulation.
If cutting out alcohol altogether isn’t realistic, consider committing to a specific drinking strategy. Cut back gradually, limit alcohol to weekends only, or curb your consumption to a one drink per day max.
Youre Eating Too Often
There was a time when eating frequent, small portions of food throughout the day was promoted as a way to lose weight, but science is beginning to show that intermittent fasting might lead to better results. Dr. Weiner agrees, saying that getting the right amount of calories in a short period of time followed by a longer period of time where you get little to no calories can be more beneficial to your health than eating all day long .
You should talk to your doctor or a nutritionist before trying an intermittent fasting diet, this way they can help you figure out a schedule that makes sense for you. There are also some groups of people for which intermittent fasting is not recommended, like anyone with blood-sugar regulation issues and pregnant people.
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