Hormone fluctuations can make it harder for a woman to lose weight after age 40. According to Mayo Clinic, belly fat becomes more of a problem for women, as they get older. A combination of hormonal changes, slowing metabolism, decreased physical activity, and redistribution of body fat all contribute to midlife weight gain. However, proper nutrition, a certain level of physical activity and a good attitude about wellness can help improve a woman's quality of life as she heads toward menopause.
Step 1
Exercise daily. As you get older, you might not be as physically active as you were when you were younger. But at age 40, your metabolism begins to slow down. Include cardiovascular activity and exercises that build muscle in your workout routine. Lean muscle increases metabolism, which will burn more fat and calories.
Step 2
Eat a healthy, well-balanced diet. Good nutrition helps you lose weight and improves your overall physical and mental health. Choose foods that leave you feeling satisfied so that you don't snack in between meals on processed foods and foods high in unhealthy fats. The Centers for Disease Control and Prevention underscores that eating a balanced diet can help you manage your weight. Fish, lean meats, poultry, fresh fruits and vegetables, whole grains, eggs and nuts are all sensible food choices.
Step 3
Include three servings of low-fat or nonfat calcium-rich dairy products in your daily diet to help you lose weight. According to the American Dietetic Association Foundation, studies show that dairy foods also offer a number of other health benefits such as reducing the risk of obesity, type 2 diabetes, heart disease, high blood pressure, and colon cancer,which all health problems linked to gaining weight around the middle. If you are lactose intolerant, try drinking milk with meals to give your body more time to digest the lactose. Eating low-fat cheddar cheese or aged hard cheeses is another option as most of the lactose is removed during processing.
Step 4
Get adequate sleep. The National Institutes of Health reports that a growing body of research indicates that sleep may play a key role in appetite and weight control. If you don't get enough sleep, your body produces more of the hormones that make you feel hungry and fewer of those that make you feel full. One example is that the body produces more of the appetite suppressor leptin when you sleep. Healthy adults should get no less than seven hours of sleep a night.
Step 5
Keep stress to a minimum and find ways to relax. High levels of the stress hormones adrenalin and cortisol can make you look and feel bloated around the waistline. However, adding more fiber to your diet can help decrease bloating and make you feel full. Michelle Gorman, a registered dietitian in Minnesota who specializes in weight management and sports nutrition, points out that eating fiber has other healthy benefits such as decreasing cholesterol and the risk of colon cancer. Gorman recommends that even when trying to lose weight, you should focus on giving your body the nutrients it needs rather than by simply cutting back on calories to take off the pounds.
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