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Sustainable Weight Loss Strategies for Women over 40

Updated: Oct 2, 2023



If you're over 40 you may have started to notice that your body is changing and the weight isn't coming off as easily as it once did.


You may have tried restricting your diet, eating less often and cutting out carbs... all things that used to work in the past but is now not having an effect.


This is because hormones play a big role in in our life from age 40 onwards.


We start to experience shifts in oestradiol (ie. estrogen) and progesterone which is often due to peri-menopause and this shift affects our metabolism, ability to lose weight, energy levels and mood.


It can also contribute to sugar cravings, inflammation, decreased muscle strength, sleep disturbances, night sweats and be a tipping point for many diseases/conditions.


Which is why it's important to do weight loss differently in our 40's and beyond.


As a Nutritionist what works much better with clients, than restricting your food intake and dieting on and off, is creating a sustainable weight loss plan that is tailored to your stage in life, dietary needs, habits and busy lifestyle.


One which is easy to put in place, simple to follow and sustainable long term.


Which brings me to todays topic!


Below are 4 Key Sustainable Weight Loss Strategies for Women over 40 to help you get started:


1. Kick those Bad Habits to the Curb

Habits like binge eating, consuming excess sugar, living off caffeine, drinking too much alcohol and eating inconsistently are things the body can tolerate in your younger years but as you move into your 40's and beyond can be quite damaging to your health.


Start by identifying these habits and beginning to address them one at a time.


2. Increase your Vegetable intake

In our 40's it's more import than ever to be eating at least 5 serves of vegetables a day. They are high in vitamins and minerals, antioxidants and phytonutrients and are crucial to maintaining a healthy weight, boosting energy levels, improving gut health, reducing the effects of stress on the body and preventing a wide variety of disease/conditions.


Start by adding a few handfuls of vegetables/salad to your lunches and dinners and build from there.


3. Have Protein with Every Meal & Snack

Protein is essential for maintaining a healthy muscle mass as you age. Especially important as your metabolism starts to slow down, and those unwanted kilos can start to creep on. Protein keeps you fuller for longer, reduces sugar cravings, improves brain function and maintains energy levels.


Start by looking at ways to add more protein into to your meals whether thats having eggs or a protein smoothie for breakfast or veggie sticks with hommus or a trail mix as a snack.


4. Create a Regular Exercise Routine

Exercising regularly is super important at any age, however as you move into your 40's and beyond its important to exercise every day for at least 30 minutes and doing weight bearing exercises at least 3 times per week.


Start with something that is doable right now (even if its just 15 minutes) to help you get in ​the routine then build from there.


In Summary​...

Weight loss ​is very different when you're over 40 and restricting your food intake or going on another diet will not work as effectively.


Instead it's about putting sustainable weight loss strategies in place that work in with your stage of life, dietary needs, habit and busy lifestyle. The above 4 sustainable weight loss strategies is a great starting point.

I hope you found these 4 sustainable weight loss strategies helpful today why not check out the Sustainable Weight Loss Strategies Guide?



In the Sustainable Weight Loss Strategies Guide I share with you 5 reasons why dieting doesn't work in the 40's and beyond, how hormone changes affect things, provide you with 12 strategies and how to implement them plus help you create an easy to follow action plan to get started.


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