Weight loss is not impossible for women in their 40s, especially if they are aware of the challenges of this age and the steps that will help overcome them. So, if you are in the boat, you have no reason to feel disheartened. In fact, you should approach your weight loss goals with great optimism, because this is your opportunity to get back your health and your strength for all the years that lie ahead.
When you reach your 40s, you need to first accept that weight loss is not going to be as easy as it is for someone in her 20s. You will need to put in a more committed effort, because you are facing the challenges of pre-menopausal hormonal imbalances and declining muscle mass. Both these factors, linked to your age, slow down your metabolism. In this context, it is extremely essential that you control your calorie consumption, and make healthy changes to your diet that are sustainable in the long-run.
1. Avoidable Food Items
As you hit middle age, your body is no longer as efficient as it was in absorbing carbohydrate-rich or fatty foods. So, you need to slow down on fried, processed foods and sugar-intensive meals. Regular drinking is another diet roadblock that can pack on the calories without you realizing it.
2. The Best Foods for Weight Loss
For weight loss in your 40s, what you need to emphasize on is protein and fiber rich foods. The best sources of protein are lean meats, legumes and beans, egg whites, skimmed milk, low-fat dairy products, soy and nuts. As far as fiber-rich foods go, fruits and vegetables and whole grain cereals and breads are extremely essential.
3. Benefits of Protein
The protein component in your diet will help you preserve your muscle mass and therefore your metabolism. Protein intensive foods are also filling, as a result of which you have a better chance to prevent overeating. Additionally, they take longer to break down in the digestive process, which means that your body burns more calories during digestion.
4. Fiber Rich Foods
Whole grains, fruits and vegetables keep you full, and since they are low in calories, they help you control your overall calorie consumption. They also supply you with vital micronutrients, including vitamins and minerals, which are crucial for hormonal balance and overall good health.
If you are not particularly fond of dairy, you need to be aware that you are missing out on a major calcium source. As you age, calcium is crucial to maintain your bone density. The other good sources of calcium are spinach and other leafy vegetables, beans, legumes, almonds, oranges and peas.
6. The Myth Blasted
Finally, help yourself crack the diet myth that there is an irresolvable conflict between 'healthy' and 'tasty', as far as food items go. This scary myth has made weight loss for women in their 40s a daunting prospect. There is no dearth of exciting recipes that are completely healthy as well.
Whole wheat pancakes, scrambled eggs in olive oil with capsicum and mushroom, oatmeal cereal with chopped fruits and nuts, low-cal muesli and fruit salad are all very tasty and extremely healthy options for breakfast. For the rest of the day, there are a range of easy to prepare cooked dishes, platters and salads. In fact, you can have a lot of fun with your food, while working towards your weight loss goals.
With these practical tips on diet for weight loss for women over 40 should no longer seem like a mountain too high.
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