Weight loss isn't easy at any age, but for women over 40, it can be especially problematic. As you enter your late 40s, estrogen production slows down as menopause begins. This can lead to weight gain, and, even worse, once you gain the weight, it's more difficult to lose. However, there are tactics available for women's weight loss.
Step 1
Sweat it out with cardiovascular exercise. It might not be tons of fun, but cardio burns calories and fat. Period. Low-impact exercises are best like biking or swimming. These types of exercise get your heart rate up, improve your health, release endorphins, improve mood and help you lose weight.
Step 2
Perform toning exercises. Since your muscles tend to get looser as you get older, a key element of weight loss in women over 40 is to stay toned. Leg lifts are a good way to tone your abdominal muscles, back and thighs. Lie on your back and place your arms to your sides. Squeeze your thighs together while lifting your legs off the ground. Hold this position for a moment before returning to the starting position. Repeat several times. Pilates, yoga and light weightlifting are other good options.
Step 3
Eat foods that promote weight loss. Citrus fruits are a good choice. They contain vitamin C, which speeds up your metabolism. Soybeans work, too, since they contain lecithin, which is known for preventing fat absorption at the cellular level. Instead of meats like pork, chicken or beef, opt for lean protein sources like tuna or salmon. They offer high levels of omega-3 fatty acids without the high fat content. Finish off your weight loss diet with plenty of water since it can flush away fat from your body and promotes purification.
Step 4
Eliminate foods that encourage your body to hold onto fat. A few primary offenders include caffeine, alcohol and starchy foods high in carbohydrates. These kinds of foods make your body hold onto water, so you feel bloated all the time and are actually difficult to digest, so you'll absorb more fat from them than normal.
Step 5
Find a diet that works for you. Rather than choosing a diet based on what people "say" works, look into how each potential plan functions and consider which would be a best fit for your lifestyle. If you don't have a lot of money, an inexpensive plan that's easy to follow is best. If money isn't an issue, but you're short on time, consider the pre-made food plans that ship you a menu. Pay close attention that the diet you choose caters to the needs of women over 40. It should be high in calcium and offer plenty of produce and lean protein. Finding a diet you enjoy and fits in your life is the key to actually sticking to the plan and taking off weight.
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