Weight loss tips for women over 40

As we age, our metabolic rate tends to slow which can lead to some serious weight gain. For women in particular, hormonal changes including menopause can make weight loss even more difficult after 40. However, weight loss after 40 is definitley possible and doesn’t have to be an uphill battle every step of the way.  So follow our tips to get fit and healthy no matter your age.

 

Up Your Omega-3s

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We all know by now that adding omega-3-rich foods to your meals can aid weight loss–flaxseeds, avocado and avocado oil, nuts, and oily fish like salmon are all good options. Omega-3s can curb the hunger pangs helping you lose more weight!

There are even more benedits for ladies over 40! A study published in the journal of  Menopause suggests that it may also help reduce the frequency and intensity of hot flashes, as demonstrated in ladies between the ages of 40 and 55.

Turn Up the Fiber

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Hormonal changes in middle age can drastically affect our weight and waistlines but increasing your fibre in take can help! Not only will it aid in your weight loss but it can help combat bloating and sluggish digestion.

Boost Your Calcium Intake

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Want to maximize your fat-burning potential after 40? Start by making sure you’re getting plenty of calcium in your diet. A recent study revealed that women who consumed more calcium lost 5kgs more over a 12 month period. Even better, increasing your calcium intake can help increase the strength of your bones!

Drink More Water

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When it comes to weight loss, what you drink is just as important as what you eat. A study published in the Journal of Human Nutrition and Dietetics reveals that well-hydrated people ate up to 206 fewer calories each day than those who didn’t get their daily intake of H2O. Drinking ice-cold water is also a recommended solution for battling the hot flashes that come with menopause.

Pile on the Protein

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Try increasing your protein intake! Research published in the Journal of the American Dietetic Association suggests that low-protein diets prompted greater lean muscle loss in postmenopausal women, potentially slowing their metabolisms.

Opt For Red Wine

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Feeling like treating yourself to an drink? Try opting for red instead of wine and you might find yourself a few kgs lighter in no time! Red wine is a good source of resveratrol, which has been deemed effective at reducing belly fat and improving memory retention in the aging brain! Even better, resveratrol can aid in your weigh loss efforts!

Increase the Intensity of Your Workouts

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If you’re frustrated with your weight loss, it may be time to turn up the heat in the gym by adding some high-intensity interval training to your routine: a review of research published in the Journal of Obesity reveals that it’s a more effective means of improving overall fitness, increasing lean muscle, and improving insulin sensitivity than traditional aerobic exercise.

Get Eight Hours a Night

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Getting a good night’s sleep is one of life’s greatest pleasures, and also a surprisingly effective means of slimming down. In 2012, a study found that people who regularly got 6 to 8 hours of sleep were two times more likely to succeed with their weight loss program than those who weren’t getting enough sleep. Click here for 6 hacks to a great night sleep!

Cool Off

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Lower the air temp and you may lower your weight too! Research suggests that sleeping in a 18’C room can increase the amount of healthy, brown fat on your body, boosting your metabolism and helping you drop those unwanted kilos.

Get Some Social Support

 

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Research published in the International Journal of Medical Informatics suggests that online social support can encourage weight loss and help keep you motivated. Finding a group of liked minded people to go on your journey with can mean all the difference! That’s why we created the closed Fb group ‘The Lady Club’ for women to support each other and hold each other accountable! You can join here: https://www.facebook.com/groups/theladyclub/

 

2020-06-02T10:22:20+10:00