(The infographic is in the bottom of the page )
Year after year the scale gets less and less cooperative and when you finally hit your 40s the needle freezes completely. Even when you work out every day and starve yourself, you still see no results. So you figure you’ll head to the web and search for the best weight loss tips for women over 40.
Well, you came to the right place.
Hi, I’m Melissa the author of this website. I’m 53 years old and I managed to lose 43 pounds during my 40s. This post is full of science-backed tips and tricks that helped me lose weight after 40( and keep it off too).
Tip # 1 Clean out your pantry :
Gone are the days when eating a whole bag of chips had no consequences.
Before starting your diet, you need to get rid of all the chocolate bars, candy, chips …etc. and replace them with healthier alternatives.
This trick helps minimize binging by eliminating temptation.
Tip # 2 Never shop while hungry:
While we are on the topic of eliminating temptation, I suggest you always shop on a full belly.
It will help you make the right decision at the store.
According to a study conducted by Cornell University, hungry shoppers were 40% more likely to buy high calories’ food, when compared to their full counterparts.
Tip # 3 Stop eating trash:
According to a study published in the scientific journal BMJ the average American consumes 1205 calories’ worth of highly processed food every single day.
Just imagine how much weight you could lose by eliminating junk food.
Processed foods are high in calories, salt and sugar and full of preservatives. They are also low in nutrients and have little to no benefits for your body.
So if you want to lose weight, ditch the white flour, refined sugar and all other empty sources of calories’.
Tip # 4 Drink your water:
A study conducted by the University of Birmingham found that participants who drank one pint of water before every meal lost an average of 9.48 pounds after 12 weeks.
Because drinking before eating results in consuming fewer calories.
Drinking enough water can also boost your metabolism by as much as 30 percent.
This is great news for women over 40 since it speeds up our naturally slowing metabolism.
Tip # 5 Always have a healthy snack on hand:
This way you can avoid the vending machine during your coffee break.
Tip # 6 Fear liquid calories:
They secretly sabotage your weight loss efforts.
But why? Aren’t smoothies and juices great for your health?
Well…that is true juices are high in nutrients, vitamins, and minerals.
However, they are also, very high in calories.
Think about it…
…it would be very hard for you to eat 10 bananas in one sitting. But I’m sure you can drink 10 bananas worth of juice in no time.
Tip # 7 Cook your own food:
You should aim to cook most of your meals at home.
A study by the University of Illinois found that when dining out people ate 190 calories more than when dining in.
They also found that when people made their own food they were more likely to eat fresh clean-eating ingredients. And that helped boost their metabolism substantially
Tip # 8 Meal prep :
As any lady will tell you, sometimes you just don’t have the time to cook.
When I started my weight loss journey it was hard enough balancing my job and my family.
Cooking every single night seemed impossible.
That’s why meal prepping was a life saver.
It allowed me to make a healthy homemade meal every day, quickly and easily.
This tip is amongst the best weight loss tips for women over 40.
Tip # 9 Spice up your dishes:
The number one reason people fail at dieting is that they feel deprived.
That is why you should add spices and herbs to your dishes to give them more flavor.
It is a simple way to maintain your healthy eating without feeling unsatisfied.
Tip # 10 Don’t spare the cayenne pepper:
According to an article written by healthline.com Cayenne pepper increases your metabolism up to 30 minutes after consuming it.
Tip # 11 Use small plates:
When eating out of small plates, you tend to consume fewer calories.
Because smaller plates trick your brain into believing you ate more than you actually did.
Tip # 12 Eat fat to lose fat:
According to Keri Glassman, a nutritionist and registered dietitian, eating healthy fats such as nuts, seeds and avocado’s help our body burn fat. By boosting our metabolism and keeping us fuller for longer periods of time.
Tip # 13 Eat More:
Elena Tovar, a clinical dietitian at Montefiore Medical Center in New York helped conduct a study about meal frequency and weight loss.
What she found was surprising…
… People who ate more frequently tended to weightless and be healthier.
The reasons being:
People who ate more frequently tended to eat low-calorie foods while those who ate less frequently tended to eat mostly high-calorie foods.
Eating 4-6 small meals prevents your body from storing fat.
Eating frequently boost your bodies fat burning abilities
Tip # 14 Forget about alcohol:
A single drink can pack upwards of 500 calories.
In addition to its caloric density, alcohol worsen’s menopausal syndromes. It intensifies hot flashes, makes mood swings more frequent and increases insomnia.
Avoiding alcohol is a good idea for weight loss and your health as well.
Tip # 15 Sip on some green tea :
A study published in the Journal of Nutrition found that adding a cup of green tea to meals helped patients lose weight.
This is due to Its active ingredient, EGCG, which increases your metabolism by 12 %.
Green tea is also very high in antioxidants, that help regulate mood swings.
Tip # 16 Eat before you eat :
This one is a tip I swear by.
Having a snack before going out to dinner helps you stick to your diet.
Instead of choosing high-calorie dishes to satisfy your hunger, you are more likely to have a salad or a light dish when you are already a little full.
Tip # 17 Throw out the soda:
I feel like there is no need to explain this one.
Soda is full of sugar and chemicals that harm your health and make you fat.
So just cut it out of your diet.
Tip # 18 Eat more plant protein:
Aim to replace high-fat meat with plant protein instead.
Well according to Kathleen M. Zelman, MPH, RD. Eating plant protein like legumes and nuts instead of animal protein can help slash your calorie intake greatly.
Tip # 19 Cut out artificial sweeteners:
Artificial sweeteners may cause you to gain weight rather than lose it.
A Yale University study found a link between artificial sweeteners and higher rates of obesity and being overweight.
So I suggest skipping the sugar substitutes if you want to avoid their unwanted side effects.
Tip # 20 Replace sugar with date paste :
If you like your drinks sweet, but you want to avoid artificial sweeteners and sugar, I suggest using date paste.
Date paste is not only a great natural sweetener, but it also has metabolism boosting properties that help speed up our slowing metabolism.
It also contains fiber which prevents mood swings and sugar crashes in addition to filling you up.
Disclaimer: Using date paste as a sweetener does leave sediment in your drink. So if that bothers, eat whole dates alongside your drink instead.
Tip # 21 Eat your grapefruit:
Grapefruit is low in calories, high in fiber and high in antioxidants.
It is the perfect weight loss food, especially for women over 40.
Grapefruit will help you burn fat more easily and keeps you full.
Tip # 22 Choose Whole grains :
Refined carbs are nothing but trouble.
They give you blood sugar crashes, they are fattening and they are highly processed.
So ditch the refined carbs and opt for whole grains instead.
Whole grains are full of nutrients your body needs, fiber and Phytonutrients to name a few.
And they are one of the highest sources of protein. 1/2 cups of oats contain 13 grams of protein.
Tip # 23 Always have a bottle of water on hand:
Keep a bottle of water on hand to avoid buying soda or juice when you are thirsty.
Tip # 24 Always take the stairs:
A study conducted by Stepjokey shows that if a 45-year-old woman, were to climb stairs for one year, she would burn an average of 5 pounds of fat.
Another study, The Harvard Alumni Study, found that men who climbed 8 flight of stairs every day had a 33% lower mortality rate than men who did not.
So next time you want to go down to the first floor, opt for the stairs instead of the elevator.
(Ps: I thought this was very funny.)
Tip # 25 Bike to work:
This Eco-friendly tip is a sneaky way to get exercise into your routine without even noticing.
Tip # 26 Keep your goals in mind:
Whenever you have a moment of weakness, whenever you want to give up, remind yourself why you started.
You need to keep thinking of your goals in order to stay motivated and disciplined.
Tip # 27 Eat slowly
It takes 15 to 20 minutes for your body to register that it is eating.
So take your time and give your body a chance to feel full.
Tip # 28 No distractions during mealtime:
This is yet another hack that deserves to be on the ultimate list of weight loss tips for women over 40.
A recent study done By the Institute for natural healing found that families who ate in front of the TV ate 65% more calories’ than families that did not.
So turn off the TV and enjoy mealtime with your loved ones.
Tip # 29 Get more beauty sleep:
The Harvard nurse study found that women who slept 5 hours or less, were 15 percent higher obesity rates.
Another study by the American Journal of Clinical Nutrition found that people who were sleep deprived were more likely to be late night snackers.
And a third study from the University of Chicago found that people who are sleep deprived are more likely to eat high-fat high-calorie foods.
I think these 3 studies are enough to convince even the busiest women to get enough sleep.
Tip # 30 Eat more pistachios:
Pistachios are a metabolism boosting super food.
They contain healthy monosaturated fats and high-quality proteins that help you burn fat more easily.
They are also, a highly satiating snack.
Tip # 31 Eat more saffron:
Saffron is a spice famous for its color, Its taste, and its fat burning properties.
This spice, along with other lifestyle choices, is what helps Spanish women stay slim without any effort.
Try it out in some tea or a Spanish Paella, and let the fat burn itself.
Tip # 32 Walk your dog :
Your dog needs to go out at least twice a day. Take that as an opportunity to get a fun and effective exercise.
Tip # 33 Get yourself some dark chocolate:
According to authority health website livestrong.com, dark chocolate can reduce insulin resistance, reduce your stress levels and keep you from overeating.
So throw away your sugary chocolate bar and grab some 80% cocoa chocolate.
Tip # 34 Write down what you eat:
A study published in the American Journal of Preventive Medicine found that dieters who kept food journals stopped overeating. And ate substantially healthier food than people who did not write down what they ate.
This is simply because they were more mindful of what they were putting in their bodies
Tip # 35 Check your hormones:
Many women over the age of 40 have thyroid issues or PCOS which make losing weight very hard if not impossible.
I recommend checking your hormone levels before starting your diet and exercise plan.
Tip # 36 Learn to eat clean wherever you are:
You will have to eat out at some point during your diet.
You can’t avoid eating out forever.
That is why you must know how to order healthy food when dining out.
If you want to find out exactly how to do so, check out this article by health line on how to eat clean in restaurants.
Tip # 37 Transform your favorite sin foods into skinny foods:
Let’s face it, There are some dishes that you just can’t give up.
The best thing you can do in this case is to just change the recipes of your favorite dishes to make them healthier.
For example, I love macaroni and cheese so much, that I was not able to cut it off completely. So I replaced the regular pasta with whole grain pasta and the cheese sauce with a vegan cheese sauce.
This way I could still enjoy my favorite comfort food without feeling as guilty.
Tip # 38 Treat yourself:
If you have a craving that persists more than 2 weeks than just go ahead and indulge( in moderation of course).
This will prevent you from going on a huge binge later on.
Tip # 39 Track your calories :
Using a calorie tracker helps you count your calories and track your macronutrients (The ration of protein to fat to carbohydrates that you consume).
That you are not under eating.
That you are not overeating
And that you are getting all the nutrients your body needs to lose weight in a healthy manner.
Tip # 40 Meditate :
As the saying goes, a healthy mind is a healthy body.
Meditation helps you achieve discipline, focus, and patients, all of which are key components of weight loss.
Without these traits, you will never be able to stick to any diet or a workout plan.
Tip # 41 Love yourself:
Loving who you are as you are now is the only way to change yourself for the better.
All of your self-destructing habits stem from a lack of self-love.
Trust me I know it is hard to be body positive especially when you are overweight.
I have gone through periods where I was afraid to even walk by the mirror. Because every time I saw my reflection I was disgusted by how fat I was.
But it wasn’t until I started appreciating my beauty, that I could get the motivation to lose weight.
Start appreciating your body and that will push you to make it better.
Losing weight is hard for anyone, but it is especially difficult for women our age.
However, if you apply these tips, be sure that you will make it.
I won’t lie to you it is difficult to lose weight after 40 but it is not impossible. Just be patient with yourself and you will reach your goal weight sooner or later.
If you have any question whatsoever, please feel free to ask in the comment section below.
Thank you so much for reading this post I hope you have a blessed day.