Effective Weight Loss for Women Over 40: Embrace Routine
Why Is It Hard to Lose Weight After 40?This is something that plagues us all. It can feel so difficult to lose weight after you hit 40 years old. Most women see extra weight gain during this period of their lives, this happens especially around the midsection. The weight gain can happen despite your best efforts. And beyond 40 weight loss can prove difficult. Yes, even if you already have a healthy diet and exercise regimen. Most age-related weight gain is largely driven by genetic factors. There are several reasons that people experience age-related weight gain as they get older:
- Hormones - As we age, our hormones start to change starting in our mid-30s up until our 40s. This means less estrogen for women, and less testosterone for men. This hormonal shift can lead to extra fat accumulation, particularly around the waist
- Genetics - Our genes determine how many fat cells we have in our body, as well as where they’re located
- Muscle loss - Our bodies naturally start losing muscle mass by the time we reach our 40s
- A slowing metabolism - At 40, your basal metabolic rate (BMR) starts to decline. You also expend less energy during exercise when you hit your 40s.
How to Reset Your Metabolism After 40
Simple changes can help you reset your metabolism after 40. Losing weight after 40 can feel like a daunting process, but making simple changes can add up over time. There are a lot of different things you can do to help you lose weight after age 40. Just remember to be patient with yourself and give your body time to adjust to the “new normal.”
We’re breaking down some simple steps that you can follow to lose the weight you need to after age 40. Good news: it doesn’t have to be complicated.
Step 1: Reevaluate Your Nutrition
Reevaluating your daily nutrition can shed light on nutritional solutions to weight loss that might have been otherwise overlooked. This is because when you hit 40, your metabolism tends to slow down. Generally, it is a normal part when everyone’s fitness journey slows down, so you can go easy on yourself. Narrowing in on what you’re putting in your body will help you keep track of your weight. It's also about how much you’re eating daily.
For instance, you don’t want to catch yourself consuming too many calories, especially empty ones. For starters don’t skip breakfast! This helps curb mid-morning hunger. Staying full till lunch can help you avoid overeating or indulging in unhealthy convenience snacks. Also switch from whey to plant-based/egg white protein. This is because plant and egg white-based proteins tend to have significantly fewer calories per serving.
Step 2: Revamp Your Fitness Routine
You know it might be time to rethink your fitness routine when you find that the techniques you once relied on no longer work. As we age, our muscle mass starts to decline. It's hard to keep them at the levels they once were and additionally also hard to keep working out at the intensity level we were once at as our bodies become more delicate. But maintaining healthy levels of muscle mass is key to keeping our metabolism firing on all cylinders. And the good news is that there are easy things you can do to combat it.
Here are a few fitness/wellness tips to promote weight loss in your 40s. First and foremost, you should focus on building lean muscle. Weightlifting isn’t reserved for bodybuilders. Instead, it can be an easy way to maintain and boost muscle mass in your 40s.
- Prioritize Exercise: Creating a reliable routine that your body can depend on and doing it regularly is what is most important here. It's the best way to hold yourself accountable for doing a weekly routine.
- Find A Good Exercise Class: They are everywhere now! And even better news is that many are actually free for your first class. So don’t be afraid to get out there and give it a try! Classes like pilates, spin, yoga, and barre are all low-impact and will help you get back into shape. They also aid in strengthening the core, preventing injury.
- Stretch!!: Even if you’re not a yoga expert, or don’t have any fancy equipment stretching is the most important thing you can do for your body. It will keep you limber and help your muscles power through the workouts ahead.
Step 3: Use Supplements to Your Advantage
Want to know the real secret? Using supplements might just be the missing key you’ve been searching for to unlock weight loss as you age, in your 40s and beyond. As we age, it becomes more important than ever to focus on getting balanced nutrition, and the reality is that we need even more supplements and minerals than our diet used to have to support us. The truth is that sometimes your body could use a little help––that’s where supplements come into play. Here are a few things you should definitely get used to taking:
- Collagen: Supports weight loss by keeping your joints, tendons, and muscles in good shape so you can continue to exercise.
- Metabolism Boosters: Things like EGCG, MCT oil, vitamin B’s and amino acids like L-theanine found in green tea, are also a popular supplement to keep the metabolism at peak performance.
- Clean Protein: These kind of supplements help support healthy lean muscle development. It can also help keep you fuller for longer. This means consuming fewer calories and avoiding the urge to snack on unhealthy food options.
- Gut Health Supplements: There are many versions out there, but one of the great ways to lose weight over 40 is by taking something that supports your gut. Studies now show that having a healthy gut is the key to more than just digestive health, it also keeps us energized, helps our immune system and regulates our hormones. This makes keeping your weight at an even keel easier than ever.
Jump Start Your Metabolism After 40 with Balanced Nutrition & Supplements
It can become tricky to lose weight after 40, but thankfully science and fitness have both come a long way to support you in your journey as we age. Getting older is not what it used to be. Focusing on nutrition, the right exercises, and supplementing can help bring you back where you need to be. It's all about creating a routine and following the steps above. Find ways to make it fit into your life rather than turning your life upside down is what will make being lean easy and not complicated.
Supplements are ultimately what you need to rely on to get yourself there. Your body needs more collagen to replace what it loses naturally over time to keep your joints and muscles healthy. You need to make sure that you are getting enough protein as you workout to support your energy needs and rebuild your muscles. Don’t expect it to happen overnight. Getting your body back takes time and focus, but with the right nutrition via supplements and some extra dedication, it can be very easily attainable.