How to lose weight after 40 years: tips, menu How to lose weight after 40 years for a woman

Any woman wants to look slim and attractive. But with age, this becomes more and more difficult to achieve, because metabolic processes slow down, so weight increases quickly. That’s why the problem of how to lose weight after 40 years for a woman is so pressing; real reviews from those who have succeeded will help you do everything right.

Why is it so difficult for a woman to lose weight after 40?

As a woman ages, many changes occur in her body. After 40 years, hormonal levels change and metabolism slows down. Because of this, even if you maintain the same diet, excess weight accumulates faster. The amount of subcutaneous fat increases, and it becomes denser, so it is more difficult to get rid of it.

Women over 40 usually lead a sedentary lifestyle and their muscle tone decreases. The condition of the bone and excretory systems worsens, fatigue accumulates and chronic diseases appear. Many women lose the desire to move actively, because life is smooth and there is no need to strive for anything.

All this leads to the fact that the figure changes, fat deposits appear and excess weight increases. When a woman comes to her senses and begins to figure out how to lose weight, it turns out that after 40 years it is quite difficult to do this. Most of all this is due to changes in hormonal levels.

A decrease in estrogen production leads to the body compensating for its deficiency by storing fat. The stronger the hormonal imbalance, the faster excess weight accumulates;
due to a lack of progesterone, the process of fluid excretion is disrupted. This leads to the formation of edema and weight gain;
the amount of testosterone changes, which causes muscle tone to decrease and metabolic processes to slow down;
the level of androgens increases, which lead to the rapid accumulation of fat deposits in the abdominal area;
Cortisol production increases. Because of this, hunger is felt more strongly, and incoming calories are not completely processed, being stored in fat.

Due to hormonal imbalance, a woman will not be able to lose weight quickly at 40 years old. Therefore, it is recommended to start with a visit to a gynecologist, who will help you choose medications to normalize hormonal levels. Without this, even a diet will not help. And fasting or strict diets can lead to serious digestive problems or nutritional deficiencies. Physical activity also turns out to be ineffective, since the woman has reduced muscle tone and is no longer as active.

Weight standards after 40 years

To understand whether weight loss is required after 40 years, you must first determine your body mass index. At this age, the accumulation of fat deposits is normal; if your BMI does not exceed the norm, you don’t have to torment the body with diets and intense training. The ideals of a thin waist imposed by advertising are not accessible to everyone.

The norms depend on the woman’s height. The main indicator will not be weight itself, but body mass index. It should be within the range of 19–24. To determine it, you need to square your height in meters. Then divide your weight by the result obtained. If you get no more than 24, there is no need to lose weight. Small fat deposits in the waist area can be removed with body wraps or exercise.

How can a woman lose weight at 40?

Due to the fact that weight gain, as has already been found out, is a psychological reason, first of all it is necessary to reconsider your views on life and try to change something in them. The best option, undoubtedly, is to gain youthful enthusiasm, enthusiasm, and energy. But, as practice shows, this is almost impossible to do. However, some changes will have to be made. It is necessary psychologically to convince yourself that there is still a lot of interesting things in life, and contact with something new will certainly bring a lot of pleasure. It will also be important to have a psychological attitude toward achieving a new goal, which is to rethink the need to keep oneself in great shape, not only in order to attract male attention, but also to maintain health.

Additional social activity would also be useful at this moment: meeting with friends, spending time together in nature, outside the city, sightseeing trips, making new acquaintances. Or maybe it's time to realize yourself in something new? Maybe you have long dreamed of taking up dancing, or conquering mountain peaks?

After a psychological adjustment has occurred, you can begin to adjust your diet.

First of all, you need to pay attention to the number of calories consumed: they should be no more than 1500.

For a more accurate result, you can use the formula to calculate calories. Let's denote the woman's weight as Q.

Q x 22 – 700. I.e. the woman’s weight, we multiply by 22, and subtract 700 from the result obtained.

But, for many women, counting calories is a very difficult task. Yes, it’s easy and simple to look at the calorie content of fruits or vegetables using the calorie table, but calculating the calorie content of soup will be much more difficult, since here it will be necessary to take into account the fact that the calorie content of the ingredients changes during the cooking process. In addition, it is necessary to accurately take into account the weight of each product included in the main dish. The best solution in this case may be to choose an already developed diet, in which the calorie content of all dishes is calculated. But this option is not suitable for everyone. Individual taste preferences must be taken into account, for example, the diet involves daily consumption of milk soups, which a woman has not tolerated since childhood. So why do such violence to the body?

Mono-diets will not help here either, as they can cause great harm to a woman’s body. The best way to lose weight at the age of 40 is a gradual transition to a new, most effective nutritional tactic.

How to lose weight after 40 for women?

Due to the way the body works, after 40 years you need to start losing weight by visiting a doctor. Undergo an examination that will help determine hormonal levels and the presence of chronic diseases. The accumulation of fatty deposits is especially affected by disruption of the thyroid gland and digestive organs. Sometimes eliminating these problems already brings the weight back to normal.

Don't immediately start a strict diet or run to the gym. A woman over 40 years old may not be able to lose weight in this way. An integrated approach is required. It is advisable to use only safe methods that will not harm your health. There are several recommendations on how to lose weight for a woman after 40 years.

you need to get enough sleep, because with a lack of sleep, the hormones ghrelin and leptin accumulate, which cause severe hunger;
try to avoid stress and anxiety. Because of this, cortisol production increases and food absorption is disrupted;
Be sure to drink at least 2 liters of water. After 40 years, the body becomes dehydrated, so without fluid it will not be possible to normalize metabolic processes and remove toxins;
increase physical activity. You don't have to go to the gym for this. You can study at home. Cycling, dancing, yoga, and visiting the pool are helpful. It is recommended to give up the elevator and walk more;
you shouldn’t rely on chemicals, it’s best to lose weight naturally, because after 40 years, pills will only further disrupt metabolic processes;
Avoid fasting and strict diets. They disrupt metabolic processes, after which fat accumulation will occur even faster.

Women who want to figure out how to lose weight after 40 need to remember that healthy weight loss is up to 5 kg per month. This is no more than 1 kg per week. Getting rid of fat deposits at this age is possible only gradually.

How to lose weight after 40 years for a woman: advice from a nutritionist

Despite the fact that dieting after 40 years is not recommended, you should still consult a nutritionist. It will help you plan your diet correctly. To lose weight after 40 years, nutrition must be balanced, complete and nutritious. You will have to change your eating habits and give up many foods. The calorie content of food for a woman who does not lead a very active lifestyle should be 1500–1800 kcal per day.

What can you eat?

A nutritionist will tell you how to lose weight after 40 years. It will help you create a diet taking into account a woman’s lifestyle and activity. It is made up of healthy foods rich in nutrients, vitamins and fiber. You should give preference to the following products:

buckwheat, oatmeal, millet;
pasta only from durum varieties;
fresh vegetables, limit only the consumption of potatoes;
any fruit, but it is better to eat them in the morning;
citrus fruits are a must, they contain a lot of vitamin C and polyphenols;
any nuts, but not more than 30 g;
dried fruits, honey - instead of sweets;
seafood, fish - it contains Omega 3;
chicken or turkey without skin;
veal or lean beef;
fermented milk products, low-fat yoghurts, cottage cheese, cheese;
legumes;
eggs;
greens in unlimited quantities.

Prohibited Products

Most importantly, it is necessary to limit the consumption of fast carbohydrates. It is advisable to completely eliminate sugar; at this age it is poorly absorbed and therefore stored in fat. It is also advisable to limit salt intake, as it can lead to fluid accumulation.

fried foods;
smoked meats, lard, sausages, sausages;
canned food, semi-finished products, instant foods;
spicy foods, marinades, pickles, sauces and spices;
wheat, pearl barley, semolina, rice;
confectionery, baked goods;
alcohol;
carbonated drinks, store-bought juices.

Basics of proper nutrition

Each woman has her own diet, taking into account her lifestyle, the presence of chronic diseases and the degree of obesity. But there are a few tips that are the same for everyone:

give up fast food, processed foods and other prohibited foods;
replace white bread with whole grain bread;
Do not exceed the calorie intake recommended by the nutritionist; excess calories will immediately be stored as fat;
the largest amount of food should be consumed in the first half of the day; for dinner there are only easily digestible foods;
be sure to consume protein foods of about 200 g per day;
eat a salad of fresh vegetables with olive oil every day;
It is better to eat more often - 4-5 times a day, but in small portions;
you need to limit your consumption of sweets;
replace black tea with green tea, it has less tannins;
cook, stew or bake food;
Chew food thoroughly, do not eat in front of the TV or computer;
do not skip meals, this disrupts metabolic processes.

Effective Diets

Strict diets at this age are contraindicated. They are often paid attention to if you want to know how to quickly lose weight for a woman after 40 years. Following a diet can help with this. But rapid weight loss at this age can lead to the development of various pathologies. The safest thing that will happen after finishing the diet is that the weight will accumulate even faster.

Greek diet

This is a nutrition system based on the principles of separate consumption of foods. The duration of the diet is 2 weeks. You need to eat 3 times a day. Fresh vegetable salads, cereals, and low-fat cottage cheese are consumed daily. Eat lean meat no more than once a week; it is also permissible to eat 2-3 boiled eggs per week. Fish and seafood are healthy; they are eaten almost every day, preferably every other day.

Dr. Horvath's diet

It is designed for a month, every day - 5 meals. The basis of the diet is protein foods, vegetables, fruits, and dairy products. Proper drinking regime is required. The basic rule is to completely eliminate sugar, salt, and spices. If you plan your diet correctly, you can stick to this diet for a long time.

You can create a menu yourself or use a ready-made one:

Useful video

Watch the video about the rules for losing weight after 40 years:

How can a woman lose weight after 40 with exercise?

Eating right will help you lose weight. But to improve your figure, physical activity is necessary. For example, fat deposits in the abdominal area disappear very slowly, most often in the last place. Therefore, after 40 years, it is difficult to get rid of them without exercise.

But if a woman is not used to physical activity, going to the gym may cause her difficulties. In this case, you need to start gradually:

refuse the elevator;
walk in the fresh air more often;
ride a bike;
visit the pool;
do 15-minute morning exercises in the morning.

Then it is advisable to include half-hour workouts in your regimen 3-4 times a week. If you can't go to the gym, you can exercise at home. An approximate training program could be like this:

running in place for 3–5 minutes;
lunges with legs, simultaneously spreading your arms with 1 kg dumbbells to the sides;
squats with feet shoulder-width apart, arms extended forward;
lying on your back, perform the “Bicycle” exercise;
from the same starting position, raise straight legs;
do the Plank exercise;
swing your legs from a standing position on all fours;
lying on your back, hands behind your head, legs bent at the knees, lift your upper body, trying to reach the opposite knee with your elbow;
Finish your workout by jogging lightly in place.

When performing exercises, you need to focus on how you feel. If it’s hard, you feel pain in the joints, shortness of breath occurs, you need to start with easier exercises.

Rules for losing weight in adulthood

Excess weight has a detrimental effect on health and leads to the development of chronic diseases, so people over 40 need to lose weight. Nutritionists advise how to eat properly:

Remove trans fats from your diet, such as margarine, processed foods and fast food.
Eat more protein foods.
Avoid diets that promise quick results.
Take a day of fasting once a week.
Use foods rich in calcium and phosphorus, which are necessary for older people. These substances are found in fermented milk products, fish, eggs, vegetables and fruits.
Avoid fatty foods, baked goods, sweets, and alcohol.
Reduce portion sizes and calorie content of dishes.

Features of losing weight after 40 years:

Move more, play sports.
Lose weight gradually.
Do strength training.
Get at least 8 hours of sleep.
Control stress, practice meditation.
Eliminate bad habits.

Eat more protein

To properly lose weight after 40, it is not enough to cut calories. Add protein-rich foods to your diet. This will preserve muscle mass, maintain stable blood sugar levels, and keep you feeling full longer than carbohydrates.

Include in your daily menu:

low-fat types of fish - cod, pike perch, hake;
lean meat - turkey, rabbit, chicken, veal;
eggs;
cereals – oatmeal, buckwheat;
tofu cheese;
cottage cheese, kefir, yogurt;
legumes.

Change the type of workout

With age, the body becomes less resilient; joints cannot always withstand long runs or grueling workouts in the gym. In addition, the body gets used to the stress, the process of losing weight slows down, so you need to change the type of training.

To lose weight properly, it is useful to ride a bike, swim, and walk several times a week.

Guardianship of a disabled person of group 2 - payments, registration procedure and package of documents
How long does coronavirus live in an apartment?
Federal additional payments to social workers during the pandemic

Tennis and CrossFit are suitable for men - high-intensity strength and aerobic training. Women benefit from Pilates and yoga.

Such physical activity improves the functioning of the cardiovascular system and trains the joints. You need to exercise slowly, without overloading the body. To lose weight, exercise 30-60 minutes daily.

Lose weight gradually

Nutritionists do not recommend using diets that promise quick weight loss. The rate of weight loss is related to the individual characteristics of the body and initial body weight. For people over 40, it is correct and safe to lose 1–2 kg or 10–15% of weight per month.

When a person does not comply with these standards, in addition to the fat layer, muscle mass decreases.

This is dangerous if you stop losing weight and resume your normal life. Fats will quickly return to their place, but muscle recovery will take much longer.

Sudden weight loss leads to heart problems. Losing weight reduces blood volume, but the blood vessels remain stretched. Because of this, surges in blood pressure and heart rhythm disturbances occur.

If you lose weight quickly, the gastrointestinal tract will also experience stress. This increases the risk of gastritis and ulcers. Serious dietary restrictions sometimes even lead to weight gain.

With a lack of nutrients and energy, the body stores reserves from any, even low-calorie, foods.

Dangerous consequences of sudden weight loss:

avitaminosis;
depression;
deterioration of immunity;
headache;
sagging skin.

Do strength exercises

To lose weight, cardio exercises are often practiced. They improve the functioning of the cardiovascular system, fight fatigue, reduce stress, and normalize sleep. At the same time, in addition to fatty tissue, muscles are also burned, which causes metabolism to deteriorate.

How to properly apply blush on a round face
Pink salmon in the oven
Pork tongue aspic - how to cook with or without gelatin according to recipes with photos

To become slim after 40, pay attention to strength training.

Such exercises prevent the loss of muscle tissue. With age, the likelihood of developing osteoporosis, arthritis or arthrosis increases. Weight training strengthens bones, normalizes blood pressure, and reduces the risk of heart disease, cancer and diabetes.

If a person has not practiced cardio and strength training before, training should be started gradually. To build muscle, use weights - light dumbbells. Increase their weight over time. To stay in shape, the weight loss program after 40 years involves exercising twice a week for 30 minutes.

Have fasting days

The body stores fat when it gets enough food and starts burning it when food is scarce. A one-day fast helps you lose weight correctly and quickly. This nutritional system speeds up metabolism, maintains body tone, and removes waste and toxins. Before fasting, you need to determine which day is best suited for this - many people prefer a day off. A day before the start, you can eat light plant foods, porridge.

On the day of fasting, only purified water is allowed.

If fasting is too difficult and there is a high risk of breaking, drink 1-2 protein shakes per day. To prepare, take 2 scoops of protein powder, add 300 ml of water, whisk. To lose weight after forty years, such cocktails can be consumed daily instead of breakfast, lunch or a snack.

Contraindications for fasting:

diseases of the gastrointestinal tract;
liver and kidney failure;
tendency to faint;
cancer;
diabetes;
migraine.

How can a woman lose weight after 40 using folk methods?

It’s not always possible to stick to your chosen diet or make time for exercise. In this case, you can help yourself using traditional methods. How to lose weight for a woman at 40:

Brew a herbal mixture of immortelle, chamomile, birch buds and St. John's wort and drink in the morning and evening;
drink a decoction of hawthorn, milk thistle, licorice root, dandelion and plantain;
every morning drink a glass of water with a dissolved teaspoon of honey;
make an infusion of pineapple pulp with vodka, take it a tablespoon before meals;
mix dried apricots, raisins and hay grass in equal quantities, eat a tablespoon in the morning and evening; if you have intestinal problems, you should not consume the mixture;
take a contrast shower more often, which tones the body and improves blood circulation;
drink a glass of kefir before bed, this will help improve intestinal function;
take half a glass of corn silk decoction 4 times a day;
add cinnamon to your food daily;
drink ginger root tea.