7 Weight Loss Tips for Women Over 40
Aging is inevitable.
As women enter their 40s, the natural process of aging (and the beginning of perimenopause) brings a host of new challenges, from maintaining energy levels to preserving muscle strength and cognitive function. Alongside these changes, managing or losing weight becomes increasingly difficult. This struggle is not merely a matter of willpower; it stems from a complex interplay of physiological shifts and lifestyle adjustments that occur with age.
Understanding these changes helps in addressing weight management effectively.
Why Weight Loss Becomes Difficult After 40
You might have thought to yourself, “Why is losing weight suddenly so difficult now that I’m in my 40s?” There are several factors at play. Let’s take a closer look at some of them.
Lifestyle Factors
Simply put, you may not be as active in your 40s as you were when you were younger. With age comes a busier lifestyle, often filled with work, family responsibilities, and stress – all these can lead to poor eating habits (sneaking in unhealthy snacks in between tasks, or opting for a quick, convenient, unhealthy lunch), and a lack of physical activity (too busy to head down to the gym, or too stressed to exercise after work).
Chronic stress, common in this stage of life, triggers the release of cortisol, a hormone associated with fat storage. Scientists have found that high cortisol levels can increase cravings for sweet, high-calorie "comfort foods". This preference for sweet and high-calorie foods could lead to weight gain over time. Stress also causes weight gain by hurting your motivation to work out.
Additionally, sleep quality often declines with age, which can further exacerbate weight gain. Poor sleep quality and insomnia are common among women from 40 to 65 years old, with 50% of women reporting sleep issues. Menopause symptoms such as hot flashes and mood changes also make sleeping difficult. Lack of sleep also makes you hungrier thanks to an appetite-stimulating combination of increased ghrelin (aka the hunger hormone) and decreased leptin (aka the full hormone) levels.
Metabolic Changes
As women begin perimenopause, their estrogen levels go down. This leads to loss of lean muscle mass, and a decrease in metabolism. Which in turn means that the body requires fewer calories to maintain its weight. Unfortunately, without adjusting calorie intake, weight gain becomes more likely. The reduction in metabolic rate can be attributed to several factors, including decreased physical activity and changes in your nutritional needs.
Muscle Loss
Starting in their 30s, women begin to lose muscle mass at a rate of about 3-8% per decade, a process known as sarcopenia. Since muscle mass is more metabolically active (i.e., burns more calories) than fat mass, this lowers your basal metabolic rate (BMR), increasing the likelihood of ending up in a weight-gain-enabling calorie surplus.
Hormonal Changes
Hormonal fluctuations, particularly during menopause, play a significant role in weight gain. Lower levels of estrogen can lead to an increase in fat storage, particularly around the abdomen. While men tend to store excess fat in the abdominal region, women store excess fat in the thighs and butt. Estrogen is the reason for their "pear-shaped-like" fat distribution. However, around menopause, estrogen levels decline, changing how women store fat in their bodies, often translating to a marked expansion in the midsection. This shift in fat distribution is not only frustrating but also linked to a higher risk of cardiovascular disease and type 2 diabetes.
How to Lose Weight After 40
Because of these challenges, weight loss for women after 40 requires a tailored approach. Here are some recommended strategies:
1. Focus on Losing Belly Fat
Belly fat, or visceral fat, is one of the first areas where women tend to store fat in. Visceral fat is more common among Asians compared to Caucasians and is a strong predictor of poor health outcomes, including heart disease and diabetes.
But how can you get rid of stubborn belly fat?
This can be achieved through a combination of diet, exercise, and stress management – in a nutshell, a healthy lifestyle. A study found that a low-carb diet is more effective at reducing visceral fat than a low-fat diet. A ketogenic diet (a very low-carb type of diet) may also help in the reduction of belly fat.
Cardio exercise is also a good way to get rid of visceral fat. A study showed that cardio exercises can help you lose belly fat even without dieting.
Stress triggers the release of cortisol, a hormone associated with fat storage. In addition, stress can trigger overeating, which exacerbates the problem. Reduce your stress levels by exercising, or trying yoga or meditation.
2. Modify Your Diet
Alcohol is calorie-dense and can contribute to weight gain, particularly around the midsection. Drinking too much alcohol has been found to encourage fat to be stored as belly fat. Limit your intake of trans fats, sodium, and refined sugars as well.
Instead, increase your protein intake to maintain muscle mass and to help keep your metabolism active. Add more fish to your diet as fish, particularly fatty fish like salmon and mackerel, are rich in omega-3 fatty acids, which support heart health and can help reduce inflammation associated with weight gain.
Here are some of the suggested foods to eat – plus, they help relieve some of the perimenopause/menopause symptoms too!
Dairy produce
Healthy fats and omega-3 fats
Whole grains
Fruits and vegetables
Quality protein
Phytoestrogen-containing foods
3. Consider Supplements and Medications
Some women may benefit from supplements or weight loss medications such as GLP-1 RAs, especially if hormonal imbalances or other health conditions are contributing to weight gain.
Black cohosh is a herbal supplement that may help reduce hot flashes and night sweats. Flaxseed, rich in omega-3 fats and phytoestrogens, helps promote heart health and hormone balance. If your diet isn’t calcium-rich, calcium supplements are essential as they help maintain bone health and reduce the risk of osteoporosis. Vitamin D is also important for calcium absorption and bone health, especially if you have limited sun exposure.
Medications such as GLP-1 agonists can help manage weight and improve insulin resistance. It's essential to consult with a healthcare provider to determine the most appropriate weight loss medication.
CTA: Book a consultation to learn how you can reach your weight loss goals.
4. Revamp Your Exercise Routine
Try to exercise at least 30 minutes of exercise a day, which includes cardio or strength training.
High-intensity interval training (HIIT) alternates between work intervals (where your heart rate reaches or exceeds 85% of the maximal value) and lower-intensity rest intervals, which can consist of active recovery (continuing to exercise at a very low intensity) or passive recovery (stopping exercise and resting completely). HIIT workouts consume more oxygen post-exercise. As a result, your metabolic rate will remain elevated, and you’ll burn more calories (vs steady-state training) even after wrapping up a HIIT workout.
Cardio exercises, such as walking, running, or cycling, help burn calories and improve cardiovascular health. Resistance training is also crucial for preserving muscle mass and boosting metabolism. Meanwhile, Yoga or Pilates can improve flexibility, reduce stress, and enhance balance, all of which contribute to overall well-being and weight management.
5. Improve Sleep Quality
Sleep is just as important as nutrition and exercise for your health. Poor sleep has been shown to disrupt the balance of key hormones, exercise performance, and brain function Research has also shown that poor sleep is strongly associated with weight gain, increased body mass index (BMI), and other weight-related issues.
In addition, sleep regulates many hormones that impact metabolic functions. It has been found that adults who sleep poorly tend to have higher blood pressure and are 20 to 32% more likely to develop hypertension.
Aim for 7-9 hours of quality sleep each night by establishing a regular sleep schedule, creating a restful environment, and avoiding screens before bedtime.
6. Manage Stress Effectively
It is true, stress can cause you to gain weight. Chronic stress leads to increased levels of a hormone called cortisol. Like all other hormones, your endocrine system typically keeps your cortisol levels within a tight range, regulating the hormones to spike during times of stress, triggering the release of glucose from your liver for “fast energy” so you can better deal with the perceived threat (e.g., a large dog barking at you), then naturally falling to baseline levels once the perceived threat has passed. But, chronic stress can disrupt this delicate balance resulting in perpetually elevated cortisol levels. Scientists have found that high cortisol levels can increase cravings for sweet, high-calorie "comfort foods".
Stress can also hurt your motivation to work out and impair your sleep, making you hungrier thanks to an appetite-stimulating combination of increased ghrelin (aka the hunger hormone) and decreased leptin (aka the full hormone) levels.
You can minimize the adverse effects of stress on your weight by:
Practicing stress management techniques such as guided imagery, deep breathing, progressive muscle relaxation, or something as simple as listening to music as you work.
Being mindful of your sleep hygiene: Maximize your chances of sleeping well by improving your sleep hygiene. You can do this by sticking to a consistent sleep-wake schedule, avoid using your electronic devices before bedtime, and ensure your bedroom is quiet, dark, relaxing, and comfortable.
Staying active throughout the day: Exercise can also help curb your appetite
7. Regular Check-Ups
After 40, regular health check-ups become even more important. You shouldn’t go to the doctor only if you’re feeling unwell. Monitoring your thyroid function, blood sugar levels, and hormonal health can help catch potential issues early, allowing for timely interventions that support weight management.
It is recommended to get a medical checkup and health screening every one to three years. While younger people who are in good health can safely go two to three years between checkups, women who are aged 50 or older should consider getting a checkup every year. This is because many health conditions become more common as people age.
NOVI Assessment Max goes beyond the usual health assessment with an in-depth personalized screening and actionable insights to optimize your longevity. It tests over 80 biomarkers that are linked to your metabolic health, hormones, systemic nutrients and longevity.
Seek Professional Support
Losing weight after 40 can be complex, and sometimes professional guidance is needed. A holistic approach, combining diet, exercise, and mental well-being, is often the most effective way to lose weight sustainably.
A medically-backed program with personalized support from doctors, dietitians, and health coaches can make a huge difference in your weight loss journey. We’ve designed NOVI Optimum Plus based on the latest science and to approach weight loss and hormonal health holistically.