If you’ve hit your 40s and are finding it harder to lose weight than ever before, you’re not alone — and you’re definitely not out of options. Your metabolism may have slowed, your hormones may be shifting, and life might feel busier than ever, but weight loss is still possible with the right approach.
The key is to work with your body, not against it. By making a few strategic changes to your daily routine, you can jumpstart your metabolism, shed stubborn pounds, and feel more energized and confident in your skin.
Here are three of the most effective and realistic weight loss tips specifically tailored for women and men in their 40s. These tips will help you reach a healthy, sustainable weight — without crash diets or overwhelming restrictions.
1. Reduce Refined Carbs
Cutting back on refined carbs has many health benefits, especially when it comes to weight loss. Refined carbs are foods like cookies, cakes, pastries, candies, fast foods, breaded or battered foods, sugary cereals, pastas, bagels, pizza, sugar-sweetened beverages, and the list goes on.
Cut back on these foods as much as you can. Refined carbs are absorbed into the bloodstream quickly, causing spikes in blood sugar and insulin levels. Many of the foods are highly addictive, but the more you wean yourself off of them, the easier it is to stay away.
2. Downsize Your Portions
Meal portions in North American are getting bigger and bigger, and if we’re not careful, our households are going to massively overeat.
This is especially dangerous for women over 40 since your metabolism is slowing down and your body uses fewer calories to get through daily activities.
Some of the best ways to avoid overeating?
- Meal prep and use portion control containers to stick to suggested servings
- Share restaurant meals, especially if they’re large portions
- Eat slowly and stop when you feel satisfied
- Don’t just eat to eat – eat when you’re actually hungry
3. Increase Your Fiber
Consuming adequate fiber is a great way to manage your weight in your 40s. You should be eating at least 25 grams of fiber a day to reap the benefits. Fiber helps with your digestive health, disease prevention, weight control, and foods high in fiber help you feel full for longer.
To increase your fiber, eat foods such as lentils, black beans, peas, broccoli, raspberries, pears and oatmeal.