If you’re trying to lose weight over the age of 40, it can be difficult to know where to start or the best way to go about things. Should you set a calorie restriction? How often should you work out? What sort of foods should you eat on a regular basis? If you’re asking yourself these questions, don’t worry! We’re here to help.
To find answers to these questions and more, we spoke to dietitian Dana Ellis Hunnes, PhD, author of Recipe for Survival. Hunnes gave us some great tips every woman over 40 can follow to jumpstart their weight loss journey. Read on to discover them all!
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1. Don't crash diet!
While highly restrictive, low-calorie diets may seem like a quick fix if you're trying to lose weight, Hunnes warns that these methods can backfire in the long run for several reasons. According to her, crash dieting leads to cravings and slow metabolism.
"This also frequently leads to weight regain/rebound and increased cardiometabolic risks that increase the risk for heart disease, obesity, or strokes later in life," Hunnes says. Yikes! We'll stick to the tried and true methods, then.
2. Eat a whole, plant-based diet
Proper nutrition is so important when it comes to boosting your metabolism and shedding pounds past the age of 40. As Hunnes says, "Slow and steady wins the race." That means that instead of crash dieting, maintaining a well-balanced diet over an extended period of time is the best way to go. "Eat a whole, plant-based diet for the most part and you can stay satiated (not walking around hungry!)," she says. Count us in!
A consistently healthy diet will lead to weight loss over time. "That will help you lose 1-2 pounds per week, which is a healthy and steady amount of weight to lose," Hunnes notes. So hang in there and have faith that results will come!
3. Choose calorie-free beverages
Who doesn't love a good, refreshing drink? Not only are the right beverages delicious, but they can also aid in weight loss by keeping you hydrated—and when they contain zero calories, you never have to worry about putting on a pound. Hunnes notes that calorie-free drinks "can help with weight loss because they provide hydration without adding unnecessary calories that our bodies don't register."
Some zero-cal options that Hunnes suggest include water, tea, and coffee.
4. Gradually increase intensity in exercise
There's nothing wrong with starting out slow when it comes to your workout regimen—in fact, this is oftentimes the healthiest way to go about things if you want to steadily lose weight over an extended period of time. When you're ready to rev things up with some more intense exercises, though, Hunnes suggests high-intensity interval training (HIIT).
These workouts "can torch calories even after we exercise, for several hours," she says. "That's because it really gets the metabolism revved up, which keeps the calorie burn going." Sounds amazing!
5. Increase muscle mass through strength training
As we age, we typically lose muscle mass over time. Consistent strength training is a great way to rebuild that mass and, in turn, shed fat. "Muscles burn ten times as many calories as the same amount of fat, so you can burn calories and increase fat loss with more muscle," Hunnes explains.
She also notes that, while strength training in order to lose weight, it's important to consume a good amount of healthy, whole carbohydrates. "Our muscles like glucose (carbohydrates) for fuel," she says. These healthy carbs can be found in fruits, vegetables, whole grains, nuts, seeds, and legumes, which can all be incorporated into so many delicious recipes. Yum!
Of course, weight loss journeys are best when they're personalized to suit your lifestyle and the particular needs of your body. That's why working with a doctor, dietitian, or personal trainer is always the healthiest route to go. However, all of Hunnes tips are a great place to start. We think you look great no matter how much you weigh, but we wish you well as you embark on a healthy journey!
