After you cross the 40 mark, your body starts to change, and it’s normal. Your hormonal levels drop, your body fat gets distributed differently, and you start getting tired easily – because of all that, you may gain some weight. That can be frustrating, but don’t worry – it’s nothing you can’t deal with.
Whether you’re in menopause or not, you are more likely to experience a weight gain in your 40s. However, even if you were not active before, there are several easy tips to slim down.
Of course, it will take some effort, and as often, a lifestyle change is required. But trust us – that’s definitely worth it. These helpful tips will help you stay not only fit but also healthy. Read on to learn more:Losing weight after 40 isn't impossible. Here are some tips to get you on your way!Click To Tweet
Weight gain after 40 is expected, so you need to exercise regularly
Exercise is good for you at any age, but it becomes even more important after 40. Regular exercise makes you feel better, helps you sleep better, and lose weight.
You should do some cardio for 30 minutes on most days and resistance training twice a week.
Don’t worry – you don’t have to go to the gym! You can do simple exercises at home while watching your favorite series.
Eat anti-inflammatory foods
Inflammation is bad for your health, but you can get it under control by eating anti-inflammatory foods. These include fatty fish such as salmon or mackerel, whole grains, legumes, nuts, and green tea.
They will help you lose weight after 40 while keeping your hormone levels balanced.
Losing weight after 40 can happen if you eat less but healthier
You probably have noticed that you get cravings for unhealthy food in your 40s. That’s because of the decrease in your sex hormones, which means you no longer burn as much fat as before. And as a result, your body tends to hold onto it more.
You can tackle this problem by eating less but healthier. That means you should avoid processed foods and instead focus on natural products, such as fruits, vegetables, whole grains, legumes, lean meats, and nuts.
Drink water throughout the day
Your body gets dehydrated easily in your 40s because it’s not producing as much estrogen as it used to. To avoid this problem, drink water throughout the day to keep your cells hydrated and your metabolism going strong.
It is also crucial that you eat food with high water content, such as fruits and vegetables.
Use supplements because hormones and weight gain after 40 happens
Taking supplements helps your body maintain its hormone levels. You should seek medical advice before taking any supplements, especially if you are on medication for other conditions.
When you speak to a doctor, ask about DHEA (dehydroepiandrosterone) – which is a supplement that helps you lose weight and gain muscle mass after 40.
But it isn’t the only one – many others can help your body stay healthy. You can also look into Provitalize, green coffee bean extract, or raspberry ketones.
However, it's essential to recognize that while supplements can provide some benefits, they may not fully address all the hormonal changes that occur as we age. Hormone replacement therapy, on the other hand, involves the administration of hormones like estrogen and progesterone to replace those that the body naturally decreases during menopause.
Drink alcohol in moderation
Yes, a glass of wine or a cocktail here and there is fine – but you should not drink alcohol daily in your 40s. That’s because alcohol depletes the body of B vitamins, including B6 and B12. This means that you won’t be able to process your food correctly.
Ideally, you should drink no more than two drinks per week.
If you are trying to lose weight, you should also avoid drinking sugary beverages, such as soda and juice – they are loaded with calories and bad for your waistline.
Get a good night’s sleep
Sleep is always important, but in your 40s, it becomes even more crucial. Doctors recommend getting at least 8 hours of sleep every night.
If you find it difficult to fall asleep or stay asleep, try relaxation techniques such as meditation or yoga. You can also take a warm bath before bedtime to relax both your body and your mind.
Avoid drinking alcohol or caffeinated drinks before bedtime – they disturb your sleep cycle and make it harder to fall asleep. They will also raise your blood pressure – something you don’t need in your 40s.
Lose weight after 40 by eating protein-rich foods
Eating protein-rich foods helps you build muscle mass and maintain it even after menopause. This is because protein prevents muscle loss more than carbs do.
You can get protein from eggs, meat, fish, milk, cheese, or soy products such as tofu and tempeh. Protein also increases satiety so that you can feel fuller with less food.
Use spices to replace salt
Salt is not doing your health any good in the long run – it raises blood pressure and causes fluid retention.
But most people still use it when cooking – why? Because they don’t know that there are plenty of other ways to season their food!
Instead of adding salt to your meals, spice them up with herbs and spices. Cumin, oregano, black pepper, and cinnamon are perfect for this purpose!
Not only will you feel better, but you will also look better without salt!
Take care of your skin
The truth is that no one knows for sure which anti-aging products work best – there are just too many of them. However, we know that taking care of your skin becomes more important in your 40s than ever before.
You should use some basic cleaning products, such as moisturizers, at least twice a day. Use make-up only when needed, as your skin should breathe.
The bottom line
Try these tips, and you will see how easy it is to lose weight after 40 – without even spending too much time on it!
As you can see, it’s all about taking control and having a plan in place. If you change your diet slightly and stay physically active, you will not have to worry about your waistline in your 40s.
Ask a friend or a family member to join you as you improve your lifestyle, and you will see the results even faster!