The foundation of good nutrition and maintaining a healthy weight applies to any adult woman. Eat a diverse diet, high in nutrients but low in calories. However, women approaching 40 have some additional factors regarding their metabolism, nutritional requirements and exercise needs that they must consider if they want to lose weight and get more healthy. If you have health concerns, speak with a doctor about tailoring a food and exercise plan for your goals.
Caloric Requirements
As women age, they require less calories to maintain a healthy weight. According to the American Heart Association, sedentary women who only engage in light daily activity and who are approaching the age of 40 require 1,800 calories to maintain their weight. This total is 200 calories less than women under 30 and 200 calories more than women over 50. Women near age 40 who do moderate exercise daily need 2,000 total calories to maintain their weight. Women who exercise vigorously daily require 2,200 total calories for weight maintenance. Subtract 500 calories from these daily totals to lose 1 lb. per week.
Nutrtional Requirements
Women approaching 40 should eat a diverse diet with several servings of fresh produce. They need unsweetened whole grains, plant-based protein sources and healthy fats from nuts, olive oil, seeds and canola oil. They should eat more calcium, either from vegetable or nonfat dairy sources, to support bone strength and fend off osteoporosis. They should take a vitamin D supplement to help absorb calcium. Eat fiber-rich foods such as vegetables, fruit and unsweetened whole grains to feel more full, maintain your energy and prevent high cholesterol levels and colon cancer.
Aerobic Exercise
Balancing family life, work, school and other obligations makes many women in their 40s skip exercise. However, you do not need to carve out an hour per day at the gym to derive the benefits of regular aerobic exercise. Any physical activity that elevates your heart rate for a prolonged time frame qualifies. Walk your children to school or your dog a few laps around the neighborhood. Climb stairs instead of using the elevator. Spend the weekend hiking a nature trail or splashing in the pool with friends or family. In the garden, squat down and dig to maximize your workout. While cleaning, lift heavy objects, carry items up and down the stairs and get on your hands and knees to scrub the floors.
Strength and Flexibility Training
As women age, they lose muscle mass, which typically gets replaced by fat. In addition, their bones lose strength and density. You can reverse this process and lose weight by doing resistance training and stretching. Try a 30-minute session of power yoga or sun salutations to raise your heart rate, improve your range of motion and build your strength. You increase your muscle mass, which raises your basal metabolic rate so that you burn more calories even while at rest. Other strengthening and flexibility workouts includes calisthenics, Pilates, ballet, climbing trees or pumping weights.
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