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Best Weight Loss Tips for Women over 40

weight loss for women over 40

When we are young it’s very easy to lose weight as the metabolism of our body is in a good status. In the ages below forty losing weight is very easy and simple but losing weight after 40 is a bit more difficult especially for women over 40. Yet, as our age rises, our metabolic rate decreases, therefore following some effective rules and exercise strategies will the best way to lose weight for women over 40.

For women over 40, due to hormonal changes, containing menopause, will make it harder to losing weight at 40 and keep it at the same level. Therefore, weight loss for 40 year old woman and generally weight loss for women is possible. Weight loss for women over 40 is not a dream only they should do some useful exercises, they should also observe what they eat and do some checkups. Following are best weight loss program for women which are known as weight loss tips for women and such tips are according to what their body always requires, no matter whether they are 40 or 80.

how to lose weight over 40

Doing Exercise is Best Weight Loss Program for Women

As we mentioned above losing weight at 40 is not impossible and weight training, yoga, walking as well as swimming programs are among best weight loss programs for women.

1. Weight Training

If you wider how to lose weight over 40 we should remind you about weight training. Women over 40 generally have less normal muscle mass than male, and growing old can increase the reduction of muscle tissue. Luckily, by doing light weight-training you can build some muscle and at the same time you can burn some calories. According to one research women over 40 who added resistance training to their daily program truly were able to preserve their metabolic rate.

2. Doing Yoga And Walking Thirty Minutes A Day

Performing yoga and walking thirty minutes a day is best way to lose weight after 40. A daily walk of thirty minutes a day will increase your metabolic system and will help you to achieve a healthier weight. According to some conducted researches women over 40 have an increased risk of hip fracture, therefore staying active can help women over 40 to burn more calories and lower chance of an injury. Further, researches recommend that consistent workout can decrease the risk of osteoporosis in women over 40.

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In this case getting rid of additional pounds means less weight and pressure on your joints which will make it easier to manage your health. If you are not willing to do workout and you are exhausted of your usual exercises? Try to add some yoga to your exercise list and you might just find those extra weight are melting easier than you ever thought. On the other hand regarding making muscle, yoga has a great role in improving muscle. Yoga will also help you to reduce the stress of your joints therefore it will support your bones and subsequently will reduce the risk of fractures resulted from osteoporosis.

best weight loss program for women

3. Taking sun bath is a best way to lose weight over 40

According to some conducted researches taking sun bath is a best way to lose weight over 40. As the exposure to UV rays can have some serious benefits for weight loss in women. In this regard taking adequate vitamin D can cause weight loss, in this case more body fat is burnt. Even in another conducted study it was revealed that reveals that patients have overcome depression with taking daily dose of vitamin D, so it’s better to expose your body to the sunshine.

losing weight after 40 female

Eating healthy is Best Weight Loss Program for Women

Another strategy to lose weight at 40 is to eat healthy foods and consume the foods which have fiber and avoid the artificial sweeteners, following programs are among best weight loss programs for women.

1. Consume More Daily Fiber

A study published in medical journal indicates that hormonal changes in the women over 40 can cause weight problems, but eating high-fiber foods can help them in a great way. Actually including high-fiber foods in your meals can help you to combat the swollen belly and slow digestion that often come along with the hormonal changes, such as menopause. While consuming your daily fiber try not to skip your breakfast or any other meal which has a great role in your metabolism. Following are the best high-fiber foods that you can eat in order to lose weight after 40.

  • High-Fiber FRUITS

Fruits such as apples, raspberries, oranges, bananas, mangoes and strawberries are among the high-fiber fruits.

  • VEGETABLES

Normally, dark color vegetables include higher fiber content. Therefore you can use vegetables such as carrots, beets, broccoli, collard greens and spinach in your meal.

  • BEANS & LEGUMES

Beans and legumes are the ingredients which we know them as fiber-filled ones. They are mostly used in salads and soups in addition to these two you can also use kidney, garbanzo, peas, or lentils which can be considered as healthy choices.

  • BREADS & GRAINS

Whole grain breads are the ones which include cracked wheat and pumpernickel. Instead of refined grains such as white bread, white rice, bagels, etc. try to eat whole grain foods,. Whole grains contain higher fiber than their refined grains, which will not only help you stay full for longer time, but they will surpass the belly-bloating properties of menopause. In the case of grains instead of white rice you can try Bulgar wheat, brown rice, wild rice, and barley.

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  • NUTS

 

Best diet for over 40 female can include snacks such as sunflower seeds, almonds, pistachios, or pumpkin seeds. But be careful to not eat too large portion as such nuts can be high in calories. Eating some almonds during the day can help you to lose your weight and improve your health. Almonds are loaded with fiber and protein, therefore, they can keep you full for longer time and even they can reduce the stress that can cause over eating and consequently weight gain. In some researches it has been stated that eating foods or adding magnesium-rich foods, like almonds, to your daily diet can lower cortisol levels, reduce anxiety and decrease the tendency of your body to store fat especially at belly area.

  • Drink almond and soy milk

Stop drinking dairy milk and try to consume almond and soy milk. The calorie of dairy milk is 120 calories in one glass, whereas almond and soy milk have only 60 or 80 calories per glass.

best diet for over 40 female

2. Skip the Artificial Sweeteners

According to some researches there is a direct link between the consumption of artificial sweetener and an amplified risk of fatness especially belly fat. Avoiding the artificial sweeteners might have additional advantage for over 40 female.

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If you want to your extra pounds it’s better to skip the artificial sweeteners. Eating too much artificial sweetener can increase the risk of obesity and excess belly fat.

3. Omega-3s as weight loss supplement for women over 40

If you are over 40 and looking for a weight loss supplement try adding fish to your main meal. According to the researches recently conducted fish diet can help weight loss especially in the case of women over 40, omega-3-rich fish, such as salmon and tuna, are a predominantly worthy selections.

4. Follow a Good and Routine Schedule

Keeping a good and routine schedule eating schedule can be an important solution for those extra pounds that occur after 40. Researchers found that eating high-fat foods on a regular schedule keep people in a good shape when they were compared with the people who used to eat same foods on an irregular basis. Therefore, following a regular eating schedule can also help you to lose your weight.

5. Drink Green Tea

Drinking green tea can also help you to lose weight. Actually it is proven that drinking green tea can increase fat-burning ability as it includes combination of antioxidants and caffeine which can boost your energy especially after 40.

best way to lose weight over 40

6. Increase Your Calcium Consumption

In the case of increasing your calcium consumption your fat-burning potential after 40 will be increased? Therefore, make sure you’re receiving sufficient amount of calcium in your diet. In another word, increasing your calcium consumption will empower the strength of your bones and in this case will reduce the risk of fracture.

7. Choose Organic Foods

If you are willing to lose your pounds after your 40th it’s better to start consuming organic products. If you do not use organic products there will be some problems in the level of hormones, which will potentially cause weight gain and thyroid health issues. Bearing in mind that elder women are by this time have some thyroid problems, such as hypothyroidism and Hashimoto’s thyroiditis, it’s better to start organic foods as soon as possible.

8. Drink Water If You Want To Lose Weight

When it comes to weight loss what you prefer to drink has an important role just as what you prefer to eat. Actually the people who are well-hydrated eat fewer calories than those who are dehydrated. Body can be well-hydrated if you take only three cups of water per day. For middle-aged women especially the ones who are over 40 and suffering hot flashes that often accompany menopause, drinking ice water is a good solution. If you do not like to drink water you can take light tea as they will function the same and will keep your body well-hydrated.

9. Increase Your Protein Consumption

Do you want a weight loss tip? If you are over 40 and you want to lose weight increase your protein consumption. Research published in Dietetic journals indicate that low-protein diets caused greater muscle loss especially in postmenopausal women. Therefore, less protein consumption potentially slows the metabolism along the way. If you’re vegetarian, try adding further beans, nuts, or whole grains to your daily food as mentioned previously.

10. Don not drink Cocktail or Whiskey and even white Wine

If you are willing to lose weight it’s better to not to drink cocktail or whiskey and even white wine. Why? Since a single glass of flavored drink can bring 600 calories to your body and in this case you can easily gain weight instead of losing weight. And it should be noted that according to some statistics blood vessel dilation which occurs in menopausal women is due to the alcohol consumption. Therefore, if you do select to drink, try to select healthy alcoholic drinks. If you want to drink wine, try red wine instead of white since it is believed that red wine is a valuable source of resveratrol, which has been proofed to be effective in reducing belly fat and improving memory retention in the case of brain aging. Red wine also improves hormonal problems in postmenopausal period especially in the women who are over 40, therefore red wine potentially boosting your weight loss labors.

losing weight over 40 female

11. Do not neglect Flax in Your Meals

Increase fiber intake and add flaxseed into your food. It’s good to know that flax is full of omega-3 fatty acids that as we mentioned earlier it will help you to decrease swelling and increase the speed of your weight loss. Based on some conducted studies flax has the ability to decrease wrinkle therefore it’s good for the women over 40. In other words flaxseed is overloaded with alpha-linolenic acid, which improves the cardiovascular status. In fact the omega-3s which is available in flax can trigger some enhancements in the hydration and skin texture, in this case it will fight wrinkles.

12. Avoid Salty Snacks

Avoiding salty snacks will help you to lose your weight in a very quick way and if you are over 40 this method will effect in double. According to some conducted studies opposing the popular belief, salty snacks tends can make people hungry, than thirsty. According to the some recently conducted studies the people who eat saltier foods in fact drink less water than the ones who observe low-salt diet. Therefore, salt is not the only factor which will make you heavy but actually wrong eating habit will increase your weight.

weight loss for 40 year old woman

Best Weight Loss behaviors for Women

Another approach to lose weight at 40 is to follow healthy behaviors which will help you to lose your weight easily after 40.

1. At least try to have eight hours sleep

Having a good sleep during the night is one of the important factors which will help you to get rid of your extra weight. According to some studies the women who get 5 hours of sleep or less at night are willing to gain weight especially at belly area. Therefore, if you want to lose your extra weight we recommend you to take maximum eight hours sleep.

2. Off the Kitchen

Closing the door of your kitchen especially at night will help you to get rid of your undesirable pounds, regardless of your age. As during the night you will be eager to eat food in this case if you take the same number of calories and fat over night as you are taking during day then risk of obesity significantly increases.

3. The calculation of metabolic rate is an aid for weight loss over 40

One of the best approaches to lose weight is to count the rate of your metabolic if you want to lose weight. Auspiciously, now days there are many apps which will help you to calculate your calories and go easily after your diet plans. Therefore, such programs will ease your way so that you can enjoy results.

4. Try to preserve your hands busy

When it comes to weight loss empty hands can cause you to eat much therefore if you keep your hands busy with activities such as origami, knitting, or reading, such type of activities will help you to get rid of fatty or sugary snack. Conducted researches recommend that that preserving your hands busy during a day can burn 800 calories, therefore it will make it easier to be slim.

best way to lose weight for women over 40

5. Do not watch TV

In this era the easiest way to get rid of your extra weight at the age over 40 is to turn off the TV. A study published in a Journal indicated that that people who were used to eat snakes during their TV watching process were more per sitting than those who focused on their food.

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In another study it was revealed that even watching advertisements regarding women beauties can increase the eagerness to eat and therefore will cause feelings of insufficiency in females, which can often will cause emotional over- eating.

6. Check your thyroid if you are over 40

In the case of having problem regarding losing weight after 40th, please ask your doctor to check out your thyroid. Mostly women over 40 likely to have problems regarding their thyroid health issues than male, which can cause symptoms such as weight increase, exhaustion, and sadness.

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