Weight Loss for Women Over 40 Is Possible
It’s been said that women over 40 can gain up to 30 pounds a year if they eat the same as they did in their 20s and 30s. Increased levels of stress, decreased levels of estrogen brought on by menopause, effects of childbirth on the body and a slowed metabolism are all to blame. While this may sound like a death sentence to some, it’s not. By changing your diet and staying active, weight loss for women over 40 is possible, and you’ll look and feel as great as you did before life took its toll on your body.
It’s estimated that a woman’s metabolism declines at a rate of at least 5 percent each decade of her life, starting in her 20s. This is due to the natural loss of muscle mass that comes with age. The less muscle mass one has, the fewer calories they are able to burn. While 2,000 calories may have been the norm in decades past, older women could require 300 fewer calories (or less!) a day. If you’re a middle-aged woman worried about health and nutrition, sit down with a nutritionist, dietitian, personal trainer or primary doctor to discuss what the best diet and fitness options for a woman over 40 may be.
Not only does portion control make it easier to measure calories, but it’s a good way to keep track of the food groups and how much you are consuming from each. For years, doctors and nutritionists have said one should eat only until they are no longer hungry—not full. Restaurant portion sizes are always too large, so try eating off the lunch menu at dinner, taking half home for tomorrow’s meal or splitting a full-sized entrée with a friend. For women over 40, it’s less about what foods are consumed and more about portion control. Even devouring chocolate every once in a while can be okay—just stop at two or three, instead of eating half a box.
By filling most of your plate with fruits and leafy green vegetables, you’ll be putting only the best into your body. For that extra push needed throughout the day, don’t grab a sugary caffeinated beverage—opt for a handful of almonds or an apple: they’re rumored to boost energy AND they’re good for your health. Additionally, women of all ages should cut back on alcohol, make sure they eat enough iron, never skip breakfast and eat regularly.
Fitness, health, and exercise for women over 40 doesn’t have to be difficult: the Amberen program for weight loss, dietitians, personal trainers and a new outlook on life can help!