I’m not going to sugarcoat it: weight loss can be challenging for women after 40. The numbers are staggering: more than 60 percent of Americans are overweight, and estimates suggest that one in three people will develop type 2 diabetes during their lifetimes. But there are ways to jumpstart your weight loss and keep it going, even if you’re over 40!
Eat breakfast each morning.
You’ve heard this one before, right? Breakfast is the most important meal of the day. It’s also not a good idea to skip it. If you’re not hungry in the morning, drink some water instead of eating breakfast–but don’t do it at night! If you are hungry in the morning and have an empty stomach (which happens all too often), then have something light like an egg white omelet or protein shake instead of pancakes or waffles.
Cut out the carbs, or at least cut back on them.
You should cut down on carbs because they are the body’s main source of fuel. When you eat a lot of carbs, your body stores them as fat and uses them for energy. This means that when people cut back on their carb intake, they tend to lose weight faster than people who eat more calories from other sources such as protein or fat.
Cutting out carbs is one way to jumpstart your weight loss after 40, but it’s not the only way! If you don’t want to rely on cutting back on carbohydrates alone (or if you’re allergic), there are other options like keeping an eye out for hidden sugars in processed foods or eating more vegetables instead of rice or pasta at every meal.
Don’t skip meals.
Skipping meals can make you feel hungry, which leads to overeating. Instead of skipping meals, try to eat a healthy breakfast and lunch every day. Eat smaller portions of food at dinner and snack on nuts or fruit between meals if you want to keep your energy up throughout the day.
- Eat a healthy breakfast: A good way of kicking off your morning is with a bowl full of oatmeal, yogurt and eggs with toast (for carbohydrates) on the side! If that sounds too complicated for you right now then simply make it simple by eating whole grain cereal instead! That way you’ll still get some fiber along with some protein in there too which will help keep hunger at bay during those busy mornings when things seem like they’re moving slower than usual because everyone else has left already except for yourself who is trying desperately not only not give up but also not admit defeat yet again so as not disappoint anyone else around them since they’ve seen enough examples already today alone without adding any new ones onto our own plate before anyone else even gets home themselves later tonight let alone tomorrow morning either…
Get rid of any junk food in your house.
- Don’t buy junk food.
- Don’t keep junk food in your house.
- Don’t eat junk food if you have it in your house.
If you find yourself eating something that is bad for your health and doesn’t fit into any of the other 19 things on this list, then chances are high that it’s time to get rid of that old bag of chips or box of cookies (or whatever!).
Drink water with lemon throughout the day.
- Drink water with lemon throughout the day.
Lemon is an excellent source of vitamin C, which can help boost your metabolism, cleanse your digestive system and improve skin elasticity. It also has a diuretic effect that helps flush waste products from your body. Drinking 10 ounces (300 ml) of water with 1/2 teaspoonful of organic lemon juice is a great way to jumpstart weight loss after 40!
Make sure you’re getting enough sleep.
One of the most important things you can do to jumpstart your weight loss after 40 is make sure you’re getting enough sleep. Sleep deprivation can lead to overeating, so sleeping for at least seven hours per night is recommended for people between the ages of 18 and 65.
For those who are older than 65 or have health conditions that require them to sleep less, this recommendation may be lower than what’s needed for optimal health and weight loss. In addition to getting more exercise (and eating smaller portions), consider exercising in the morning instead of later in the day when it’s harder for our bodies’ internal clocks–which regulate when we eat–to tell us when it’s time for breakfast or lunch etcetera
Choose whole grains over processed ones.
Whole grains, like oatmeal or whole wheat bread, are a great source of fiber and other nutrients. They can also help you feel full longer so you’re less likely to overeat.
- Choose whole-grain foods whenever possible: Corn tortillas contain more fiber than white flour tortillas and they don’t spike blood sugar levels like refined carbohydrates do.
- Try to eat at least three servings per day: A small bowl of oatmeal will keep you full for up to four hours–and it’s packed with protein that may help reduce belly fat!
Keep track of how many calories you’re taking in each day, and when they happen.
- Keep track of how many calories you’re taking in each day, and when they happen.
- Eat enough protein. Your body needs it to repair and build muscle, but especially after 40, it can be difficult to get enough protein from food alone; this is why I recommend using a supplement like whey or casein protein powder if you need more than 500-1,000 grams per day (about 10-15% of your total daily caloric intake). If you’re not sure if your diet has enough protein for your needs, check out my guide on how much protein should I be eating?
- Don’t forget about carbs! Carbs provide energy that helps keep our bodies running smoothly–but too many carbs can lead us into a vicious cycle where we feel tired all the time because we aren’t burning any fat off our bodies fast enough (which leads us back around again). So again: make sure these are being consumed at appropriate levels throughout each meal/snack/meal replacement shake etcetera…it’s important!
Focus on protein and fiber when you’re choosing a snack or dessert, not sugar or fat.
- Focus on protein and fiber when you’re choosing a snack or dessert, not sugar or fat.
- Protein helps keep you feeling full for longer so you don’t eat as much. Fiber also keeps blood sugar levels stable, which prevents cravings and hunger later in the day.
- Protein is good for your heart and digestive system–it can help prevent stroke and diabetes as well as lower cholesterol levels! Sugar is not just bad for your weight; it’s also bad news for your health overall. Fat may feel good at first (especially if it’s fried), but over time it can lead to increased belly fat storage around our vital organs like liver, pancreas and muscle tissue – this leads directly into cardiovascular disease!
Start exercising regularly, even if it’s just walking around the block every evening before dinner and then going for a brisk walk after dinner as well as an extra 15 minutes of walking during your lunch break.
Exercise is important for weight loss and overall health. It can help you maintain your weight, prevent diseases like diabetes and high blood pressure, even improve your mood.
Walking is a good exercise to begin with because it’s easy on the joints and doesn’t require special equipment or training. You can walk around the block before dinner, after dinner and during lunch break–or even briskly if that’s what feels good!
By making these simple changes in your diet, you can jumpstart your weight loss after 40. The best part about this? It will only take a few weeks for you to start seeing results! So get out there and make your health a priority today by following these tips from experts in the field of nutrition.