Losing weight isn’t easy for anyone but, as we age, losing, or trying to maintain weight, can become more challenging – I can attest to that.
Women in their 40’s, 50’s, 60’s and older are fabulous, and weight loss is still very much possible, but we need to factor in the unique hormonal changes that start to occur from the age of 40 onwards. We may need to plan ahead more, and ensure that our diet is rich in key nutrients. And we will definitely need to maintain a good quality exercise plan – with these nailed down, we have the best chance of keeping our bodies young and strong.
Here are 7 tips to help us to be slim, fit and fabulous in our 40’s and beyond:
See Your Doctor
It’s wise to check with your Doctor before you start a new exercise and diet plan. When you’re over 40, weight loss may play a big role in your overall well-being and ability to age well. Weight loss can improve health by reducing the risk of disease, and can also mean that you may be able to reduce, or even stop, taking certain medications. This can be a major motivating factor when a weight loss journey becomes challenging – but always check with your Doctor before you stop prescribed medication.
Prevent Menopausal Weight Gain
Are menopausal changes affecting your weight? Women can struggle with weight loss before, during, and sometimes even long after menopause. Weight gain at this time may be related to hormonal changes, but it can also be a time when we make changes to our daily routines that may affect weight. For example, after children have grown up and left home. So evaluate your lifestyle to make sure that a change in your daily habits isn’t affecting your weight.
Reboot Your Confidence
Who says that we can’t look and feel fabulous at any age? Often, women experience renewed confidence, professional success and a more sultry sense of self in their 40’s, and this carries through to later years. So why not use it to your advantage? If you’re trying to reshape your body or lose weight in your 40s, a renewed sense of confidence will help you to reach all of your goals.
Set Realistic Goals for Weight Loss
Your 40s are not the time to try faddy diets for quick weight loss, but then I don’t advocate them at any age. Now, more than ever, is the time for taking a long term view of health, wellbeing, weight loss and weight maintenance. Setting a goal/s is a great way to see the full picture, and then make a plan by breaking the goal down into ‘bite size’, achievable chunks, and milestones along the way.
Increase Your Energy
Your sleep habits, eating habits, and your work habits may lead to poor sleep, and it’s very hard to slim down when you’re not resting properly. To lose weight over 40, you should increase your energy using natural, healthy methods. First, make small changes to improve your sleep, and combine this with staying clear of high calorie coffee drinks, and other beverages that can cause weight gain. As always, the mantra is try to drink more water.
Build a Balanced Workout Programme
In your 20s and 30s, you may have been able to lose weight with a simple walking programme, or by being more active during the day, but in your 40’s losing weight needs more planning. You need three types of exercise to slim down, tone up and stay healthy. Make sure you incorporate some cardiovascular exercise, strength training, and stretching into your weekly programme – each provides unique weight loss benefits.
Change Your Diet
It’s frustrating, but there is no single diet plan that will work for everyone. A diet plan for your 40’s should be one that you can use to reach your weight loss goals, and be able to modify for future maintenance. Evaluate your current eating style, think about your past history and choose to eat a diet rich in key nutrients that meets your individual needs. As with your exercise programme, create an eating plan which you enjoy, and which can be adapted when necessary.
Go to it ladies…..be fabulous and fit in your 40’s, 50’s and beyond!