#mgfnest | mama-gets-fit

how do we over 40 lose weight keep it off? Is it even possible? Hi there! You’re over 40 and you’re asking not just how to lose weight but to keep it off. Yes you have now gained some wisdom, maybe no longer struggling in self confidence and or self awareness. But truth be told that change ‘physically’ is a tough one getting used to.

Metabolism plays a major role in weight loss. People naturally lose muscle after 40, especially women after menopause. Having higher muscle mass raises your metabolism, so your body burns more calories If you’re dealing with less muscle mass, on the other hand, that means your metabolism will start to slow down. Muscle burns more calories than fat, less muscle mass makes it harder to shake those stubborn kilos. It’s a huge factor for weight maintenance and what makes it trickier for weight loss.

Understanding metabolism what it is how it works allowed me to lose weight and keep it off. Although it is more challenging at this age, I can however confirm that it is possible. You can absolutely lose weight at any age and do so while simultaneously optimizing overall wellness. While food plays a huge role in weight loss, adding in muscle-building exercises can be a game-changer

Cut Back

So we are at the age where we can cut back on carbs. I personally don’t cut it out totally because it is fuel for my body but certainly I do the cut back. What use to be the attraction is now an ‘add-on’. I think carbs aren’t inherently fattening or bad, so you don’t need to banish them completely. In my opinion cutting it out altogether generally isn’t sustainable long-term, and it’s not optimal for health. The goal is to opt for quality carbs, and aim for balance—enough to meet, but not exceed your body’s fuel needs. I practice a 40% of total calories from carbs – it think its ideal for us over 40 females who are active, but not athletes.

Veggie It Out

Eat a lot more veggies. Veggies are also going to increase fullness, add volume to meals, help regulate blood sugar and insulin levels, and support healthy digestion, all of which add up to sustainable weight management. At breakfast, whip a generous handful of greens into a smoothie.

Wondering what to eat? download my 1200 calories 7 days meal plan for starters.

Relax

Stress, it effects everyone. One of the effects of long exposure to being stress is weight gain, which can arise due to stress eating. Best alternative to using food as comfort are to engage in positive self-talk, spending some time with your pets, or going for a walk. If you choose regular exercise as one of your stress relievers, you’ll have even more weight loss benefits.

Stress, which plenty of women experience more of as they age and work and family responsibilities pile up, can lead to an increase in hormones like cortisol, which cause your body to store fat rather than burning it – Try to reduce stress at all cause.

Strength Train

To jumpstart your weight loss, the main focus should be on developing habits that will help you build or maintain your muscle mass. The most effective way that women over 40 can boost their metabolism is by building muscle through weight-lifting and resistance training couple that will all the points introduced in this post and good nutrition. I have found that The SWEAT app pretty comprehensive. It has many strength training programs to help build muscle, cardio to maintain your cardiovascular health, and core exercises to help with balance and mobility.

If your are Ready to build a new fitness routine, but not sure where to start? Start with the SWEAT app.

Sleep

Sleep is an important component of weight management. In fact, getting better sleep is associated with more weight and fat loss. If you’re struggling try putting this points into action.

• Consistent bedtimes – 10pm shut eye (Rise Early)
• Ensure your bedroom is comfortable and relaxing
• Remove electronics from your bedroom
• Avoid consuming large meal, caffeine close to bedtime
• Workout earlier in the day (try not to do exercise close to bedtime)

If you have other suggestions to add please do so in the comments below.

Track Your Progress

Although technically, tracking your progress doesn’t actually make you lose weight however journaling progress, measuring and weighing yourself regularly can increase awareness of how eating and lifestyle habits can influence your weight. As well as helping you to understand what does and doesn’t work for your weight loss journey.

Final note, avoid fad diets. Watch your diet yes definitely however a healthy, sustainable weight loss isn’t about dieting. Deprivation and go-on/go-off approaches ultimately backfire. Instead, adopt a mentality of balance, meaning not undereating or overeating, with a focus on nutrition, not restriction. It may seem boring, and it’s not a quick fix. But it feels best both physically and emotionally, and this approach is maintainable.