Updated: Aug 31, 2021
There is the belief that if you are over 40 you cant lose weight. Let me tell you it is a lie.
Yes, with age there is a small decline in metabolism.
The decline in hormones especially estrogen changes the way that we store fat we now tend to store fat around the belly.
To build muscle is much harder, we really need to work on it.
But still, there are a lot of things that you can do.
From now on you need to have a close look into your choices if you want to keep the extra weight away.
It is from now on. It is a habit change.
A few tips to keep in mind to lose weight in midlife:
Take an honest look into what you are eating. Journaling -write it down all that you eat every day for one month, including bites while preparing food.
Write it down as soon as you finish eating, don’t leave it to the end of the day as you will forget the small bites.
Include the portions size and drinks.
Journaling brings accountability and mindful eating.
Then look at your food dairy after a week and check where you could save some calories, where could you easily cut it back.
Did you really need a piece of cheese just before dinner?
Did you need to repeat the desert?
Did you really need a glass of wine on Wednesday?
Fill half of your plate with veggies(non-starchy)the other half o divide into 2 and add a small portion of protein and a small portion of starchy veggie or grains.
Sufficient protein- aim to have protein in every meal, you don’t need much, small hand size is a good reference. Can be animal or plant-based.
Add Strength training to your life.
Increase your movement during the day, walk around, don’t avoid movement. Take the stairs, leave the car. Aim for10.000 steps a day.
Cut it down in alcohol. Save for weekends or special moments.
Remember IT is not a sprint, It is a MARATHON, A lifestyle.
By now you are old enough to know that quick fixes, trendy fast diets don’t last long.
One of the advantages of getting older is that WE GET wiser and we know that everything worthwhile takes time.
I created Women's Wellness package to help women over 40 to step in and take care of their well-being.
It includes 4 health coach sessions where we will map out where the gaps are and create a plan that works for you. The package can be done totally online.
If you want some help and you are ready to commit to yourself, please comment below for more details.