Reaching your 40s can be a milestone, but it can also mark the beginning of a frustrating battle with stubborn fat. As metabolism slows down and hormonal changes take hold, shedding those extra pounds can seem like an impossible task. Well, we are here to help you overcome the obstacles of midlife weight gain and get fit with tips from our expert, Dietitian Vidhi Chawla, founder of Fisico Diet and Aesthetic Clinic.
Chawla said, “Losing weight after 40 can be challenging due to hormonal changes, slower metabolism, and lifestyle factors. However, women over 40 can achieve their weight loss goals and maintain a healthy lifestyle with the right approach.”
9Weight Loss Tips for Women Over 40
1. Focus on a Nutrient-Dense Diet
The expert said, “Eating whole, unprocessed foods rich in fibre, lean protein, and healthy fats is essential. Include plenty of vegetables, fruits, whole grains, nuts, and seeds. Avoid refined sugars and processed foods that can lead to weight gain.”
2. Prioritise Protein Intake
“Protein helps maintain muscle mass and keeps you full for longer. Incorporate lean protein sources like fish, chicken, eggs, legumes, and tofu into your diet to support metabolism and prevent muscle loss,” shared Chawla.
3. Stay Hydrated
Vidhi mentioned, “Drinking enough water boosts metabolism and aids digestion. Aim for at least 8-10 glasses of water daily. Herbal teas and infused water can also help you stay hydrated.”
4. Incorporate Strength Training
The dietician also said, “After 40, muscle mass naturally declines, slowing down metabolism. Strength training exercises, such as weightlifting and resistance workouts, help build muscle and increase fat burning.”
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5. Manage Stress Levels
“Chronic stress leads to higher cortisol levels, which can cause weight gain, especially around the midsection. Practice relaxation techniques like yoga, meditation, and deep breathing to reduce stress and improve overall well-being,” she added.
6. Get Quality Sleep
Vidhi said, “Poor sleep disrupts hunger hormones and increases cravings for unhealthy foods. Aim for 7-9 hours of quality sleep each night to support weight loss and overall health.”
7. Watch Portion Sizes
“Metabolism slows down with age, making portion control crucial. Use smaller plates, eat mindfully, and avoid emotional eating to prevent overeating,” shared the expert.
8. Stay Active Throughout the Day
She continued, “Regular physical activity, such as walking, swimming, or cycling, helps maintain a healthy weight. Aim for at least 150 minutes of moderate exercise per week.”
9. Monitor Hormonal Health
“Hormonal imbalances can affect weight loss. Consult a healthcare professional if you experience symptoms like fatigue, mood swings, or unexplained weight gain,” said Chawla.
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