Losing Weight For Women In Their 40’s, the full beginners dieting guide.
Were you considering going on a diet for the very first time?
Word around the camp fire says losing weight in your 40’s is a lot harder than in your 20’s and 30’s.
In your 40’s it’s a lot easier for the pounds to creep in without you noticing.
According to the American Council on Exercise, a woman in her 40’s metabolism slows down and burns 300 calories less than women in their 20’s.
Another factor you must think about are falling estrogen levels during menopause.
This causes insulin sensitivity, this makes it harder for your body to control blood sugar levels.
Caroline Cederquist, MD, a board-certified bariatric surgeon and founder of BistroMD, states the blood sugar levels are more prone to spiking and crashing.
This causes urges to snack, especially on sugary junk food.
Now add all these problems together and this causes an up hill battle for ladies in their 40’s.
But with a few smart moves and adjustments in your diet, you can overcome these obstacles quickly!
Lets get that weight off and keep it from coming back for good!
The Golden Rules Of Weight Loss
Just because your body changes in your 40’s doesn’t mean the rules of dieting change.
Here are the basics to losing weight and what you must remember in order to achieve your goals!
You Must Eat Less By Cutting Back On Meal Portions
The most important part of losing weight is your diet and the portions of food you eat.
It doesn’t matter if you eat clean you must cut back on your portions of food.
Everyone’s calorie needs are different but in general a woman eating 2,000 calories per day should aim to cut back by 400 to 500 calories, recommends Frances Largeman – Roth, RDN, nutrition expert and author of “Eating In Color”.
Aim To Lose 1 to 2 Pounds Per Week
You might hear of people losing 2 dress sizes in a short amount of time.
This isn’t necessarily the safest way to lose weight.
The slow and steady approach is more sustainable.
You will develop life time habits that will help you stay healthier in the long run.
Do Not Skip Meals
When you skip breakfast or dinner, it tells your body to tuck away calories instead of using them.
Skipping meals also increases blood sugar crashes which give you food cravings.
What You Should Be Eating
Always remember you should be keeping your carbs in check, this will help with insulin resistance and promote healthy blood sugar levels.
Adding more protein to your diet can also help your diet.
Eating healthy proteins help with keeping from losing muscle while keeping your metabolism running.
Here is a list of the foods you should include in your diet:
Vegetables & Fruit
You should fill half of your plate with either of these two foods.
They’re high in fiber and water, which will keep you full without the extra calories.
Your plate should have a serving that is the size of your palm.
Good sources of protein include Greek yogurt, eggs, chicken, and fish.
Your plate should have a servicing that’s the size of a closed fist.
These foods include whole grains, beans, fresh fruit, starchy vegetables (sweet potatoes).
These can add up quickly when you’re trying to lose weight, you must measure your fats the most.
You should try to stay in between 7 to 10 grams every time you eat.
These foods include olive oil, avocado, nuts, & seeds.
Keep All Carbs In Check
When you’re in your 40’s and beyond it’s not just white bread, pasta, and sugar that you have to watch for.
You must also control your healthy carb consumption like fruits and whole grains.
You don’t have to cut all of your healthy carbs out but you should eat them in moderation.
The Importance Of Exercise
For those who want to lose weight quickly it is best you begin exercising.
It is ideal to do at least 60 minutes of cardio, that includes using the treadmill, stairmaster, or the elliptical.
As you grow older you begin to lose muscle mass which decreases your metabolism.
Strength training should be incorporated into your current diet plan.
You should try to workout at least two times per week while training every major muscle group.
Putting these habits into place now will help you lose weight at a faster rate.
You will also stay healthier and stronger during your later years.