Weight Loss Tips For Women 40 and Over
Turning 40 is a pretty huge milestone for many women. (I should know it was my turn this year) While you may be experiencing amazing success at work, friendships, health and in your family life, sadly the same may not be true when it comes to your weight loss efforts.
In fact, you may be struggling with your weight now more than ever. If that’s the case, you’re not alone: Nearly 33% percent of women in England aged 40 and older are classed as obese, according to the Health Survey for England 2019.
Don’t worry ladies there is good news. There are many ways to combat weight gain in your 40s. Follow this advice to stay slim and aid your weight loss in yours 40s.
1. Check your meds
There are many medications that can cause weight gain. In particular some beta-blockers taken for high blood pressure, some older antidepressants and diabetes medications can cause weight gain. If you suspect that your prescriptions are causing you to pile on the pounds, for example you started gaining weight in a short space of time, tell your doctor and see if any substitutions can be made.
It is also very important to note that some over-the-counter medications can also cause weight gain. For example, allergy medications that contain diphenhydramine can increase your appetite.
2. Manage perimenopause.
The hormonal shifts that occur during perimenopause (the years leading up to menopause) can cause hot flashes, night sweats, anxiety and you guessed it weight gain. Talk to your doctor about hormone therapy, which can improve your sleep patterns and anxiety, and in turn, improve your eating habits. You can also consider natural remedies for perimenopause such as Vitamin D, Yoga, Ginseng and Soy products.
3. Fill up on fruit and veggies
Make it your mission to cover at least half of your plate with veggies at every meal. The reason for this is because vegetables are filled with fibre, which helps you feel fuller for longer meaning you will snack less. Plus they are really low in calories yet still packed with vitamins and minerals. Try to always snack on fruit and veggies first too.
4. Cut back on the carbs
You don’t have to delete carbs from your diet entirely, but peri- and postmenopausal women do better with weight loss and maintenance when they eat a low-carb diet. Carbs can make you feel bloated and sluggish meaning you exercise less, also they contain more calories.
5. Hit the weight room
One of the reasons that it’s difficult to lose weight in your 40s is that you are beginning to lose muscle mass, so the composition of your body tissue changes. Having higher muscle mass raises your metabolism, so your body burns more calories. Aerobic exercises like walking, biking, and swimming will help you burn calories. But you should also add weight training to your daily routine to keep your muscles strong.
6. Take up yoga
Perimenopause symptoms and lifestyle factors, such as children leaving home, work pressures, aging parents, and financial concerns, can make life very stressful. The purpose of yoga is to build strength, awareness and harmony in both the mind and body.
Benefits of yoga are:
- Increased flexibility
- Increased muscle strength and tone
- Improved respiration, energy and vitality
- Maintaining a balanced metabolism
- Weight reduction
- Cardio and circulatory health
- Improved athletic performance
- Protection from injury
- Great for mental health
- Beat stress levels
Whichever way you choose to lose weight remember to be kind to yourself… Good luck and remember 40 is the new 20, we have wisdom on our side….