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Women in general have a hard time, and after the age of 40, hormonal changes make it even more difficult to lose weight. However, just because you’re getting older doesn’t mean you have to put up with upgrading your wardrobe to the next size every year. Weight loss for women over 40 is definitely possible. And it doesn’t have to be an uphill battle every step of the way.
Here are 10 tips that definitely work for weight loss for women over 40.
Women tend to have less natural muscle mass than men, and aging can deplete what little muscle we have. Sometimes by as much as 5 percent over a 10-year period starting at age 30. Luckily, building muscle with resistance training can kill two birds with one stone: you burn some calories through exercise, maintain (or even build) muscle mass, and boost your metabolism.
A diary is not only a great tool for keeping memories, but also a tool to help you lose weight. When every calorie counts, it is very useful to consider what we eat during the day. In this way, we can trace the culprits of unwanted weight gain and successful weight loss. Studies show that people who constantly tracked their eating habits lost almost 50% more weight than those who did not keep a food diary.
Adding daily walks to your daily routine means that you have taken the first step towards achieving a healthier weight. Staying active will help you burn more calories and reduce your chance of injury. Studies show that regular exercise can reduce the risk of osteoporosis, and losing extra pounds puts less strain on your joints.
We know that adding omega-3 rich foods to your diet can help you lose weight: flaxseeds, avocados and avocado oil, nuts, and oily fish like salmon are good options. Studies show that adding omega-3s to the subjects’ diets helped them lose more weight, keep it off longer, and prevent hunger pangs.
Hormonal changes can wreak havoc on our weight and waistline, but increasing the amount of fiber in the diet will help. Research shows that by simply increasing their fiber intake, participants lost 2 kilograms over an 8-week period and maintained that weight loss for a year. Moreover, increasing the amount of dietary fiber is indispensable in the fight against bloating and sluggish digestion, which often accompany hormonal changes.
Researchers at Yale University have found a link between the consumption of artificial sweeteners and an increased risk of obesity and excess belly fat. Excluding them from the diet is the way to get rid of extra pounds.
Adding a leg day to your regular workouts will tone your lower body and make it easier to shed unwanted weight. Not only does increased muscle tone burn more calories, studies show that people with higher muscle tone in the lower body have a lower risk of falls and fractures. The study, published in the journal Gerontology, also suggests that strong legs are a good indicator of the strength of another important muscle, the brain.
Closing the refrigerator at night helps to lose extra pounds at any age. By limiting your food intake to a certain amount of time during the day, that is, using the principles of intermittent fasting, you will reduce the likelihood of weight gain. Studies show that mice that fasted for 16 hours a day and ate a high-fat diet for the remaining eight hours remained relatively lean, while those that consumed the same amount of calories and the same amount of fat throughout the day significantly increased the risk of obesity.
Do you want to maximize your fat burning potential after 40? Make sure you get enough calcium per day. The results of a study conducted at the University of Tennessee show that obese women who consumed more calcium (about three servings of unsweetened natural yogurt) lost 5 kilograms of fat over a 12-month period. What’s more, increasing calcium intake increases bone strength, reducing the risk of falls or fractures.
Research published in the Journal of the American Dietetic Association shows that low-protein diets cause more muscle loss in postmenopausal women, potentially slowing down their metabolism. If you’re not a big meat eater, try adding some legumes, nuts, or whole grains to your menu.
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