How To Lose Weight Over 40 – The Best 10 Steps!

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Many women and men worldwide try to lose weight after 40 healthily.

After 40 or 50 years old, it is difficult for metabolism to function correctly, weight loss is becoming increasingly complex, and fat loss is almost zero.

Weight loss in the 20s differs greatly from over 40 or 50 years.

The US National Institute of Environmental Health Sciences conducted a study among adults aged 25 to 44. The study showed that men gained about 3.4% of their body weight every ten years. (1)

While in the same study, women increased their body weight by 5.2% every ten years. (2)


Especially after the age of 40, our body is trying to find new ways to function correctly.

Also, when they stay home, many women and men neglect their appearance. If there is no sports activity, the significant weight change begins.

So, if you want to know how to lose weight after 40 successfully, read the article below.

You will discover what your body needs to keep the extra pounds away in detail.

But why can’t you lose any more kilos?

Each muscle burns three times more calories than fat cells. This function means that losing muscle mass causes weight gain or difficulty losing weight.

This is especially when concerning weight loss after 40 or 50 years.

A significant drop in testosterone levels, poor diet, and aging are key factors that cause muscle loss.

Recent studies found that after 40, women lose muscle mass twice as fast as men. (3)

We lose the most muscle mass in the most significant body areas. For example, the core muscles that support the shoulders, abdomen, and thighs are such body areas.

How to lose weight over 40 with three starting steps

Start your weight loss journey by following three essential and economical ways to fight metabolic slowdown.

Oolong tea
Oolong tea contains polyphenols, which help block fat-producing enzymes. In addition, this beneficial tea has low caffeine content. This means you can drink it 2-3 times a day for continuous results. Research shows that our metabolism will increase for two hours after each cup of Oolong. (4)

• Hot pepper (chili)
Hot peppers contain the alkaloid piperine, which helps speed up metabolism. Add chili pepper to tomato juice to boost metabolism for a double effect. Tomatoes also contain lycopene, a vital antioxidant that helps protect your mitochondria. Use a salt/pepper grinder for even better results. Hot pepper will boost your metabolism and reduce your sodium intake. (5)

• Beans
Beans contain large amounts of soluble fiber and can help lower insulin levels, so you store less fat and feel full for longer. The recommended daily fiber intake is 25 grams, which you can get by cooking two cups of red, white, or black beans. (6)

How to lose weight over 40 with the ten best steps below

So, let’s see how to lose weight over 40 with ten excellent steps to achieve your goals healthily.

#1 Get to know your body

The first and most essential thing about losing weight after 40 is understanding your new body.

This knowledge takes time, and it is normal.

For example, after 40, a woman’s body usually needs a different diet and exercise. So, it is crucial to keep away from what you did while in your 20s or 30s.

Take some time to learn again about your body and its differences.

What still works in the weight loss section, and what does not?

Your body may no longer handle running or swimming for daily exercise. But walking or doing yoga may be better for you and an excellent boost for your body.

Do three cups of coffee a day now affect your weight?

Reduce them to 1-2 cups and see if you lose weight. Also, try to drink coffee with no sweeteners or milk.

It seems simple but let me tell you the issue: CHANGING your data!

During this “learning” process, you can spot weight and fat loss trends. These trends will help you focus more effectively on problematic areas and weight loss after your 40s.

#2 Get enough sleep

When you are over 40s or 50s, you need to get enough sleep and relaxation.

According to a US National Neurological Institute study, sleep issues usually develop between 50 and later. (7)

You may have difficulty sleeping at night, not sleeping during the day, or waking up too early.

Also, taking medication can affect the quality of your sleep, creating stress and health problems.

But besides other health issues, lack of sleep can directly affect weight loss.

However, it is a primary reason that very few people consider it essential for weight loss.

If you cannot sleep well at night, it is best to consult your doctor first. A professional may recommend lifestyle changes or tests to rule out other health problems.

You can also reduce caffeine intake or spend more time outdoors during the day.

Another great solution is to relax for at least an hour with your favorite music or a book before bed.

#3 Boost your metabolism

Our metabolism decreases rapidly from 40 onwards.

Therefore, it is crucial to find natural ways to increase it through lifestyle and dietary changes.

The most significant change you can make to your diet is to monitor your daily protein intake—especially the wrong protein foods. Protein is a vital building block of our cells and all bodily processes. (8)

The best is to consume vegetable and fruit proteins, eggs, and good quality or lean meat.

See the protein table below to help you make your choices:

Protein Foods Table

*People with kidney problems should pay special attention to the amounts of protein consumed for toxicity. (9)

Protein is a nutrient that energizes our bodies and helps build muscle so that our metabolism can spike. In addition, protein will help you get better results in your workouts.

According to the website Prevention, women over 40 should seek 1.5 grams of protein per kilogram of body weight daily so that there is a fair fight against muscle loss from gradual aging. (10)

Here’s how to get started:

  • Choose healthy foods rich in protein to support muscle mass
  • Follow a moderate calorie diet
  • Strengthen your muscles twice a week with exercises to fight muscle loss
  • Do aerobic exercise or yoga three times a week for excellent calorie-burning results
  • Distribute your protein evenly throughout your meals to give your metabolism a steady rise

#4 How to lose weight over 40? Change your routine

Exercises that once worked well for your body may no longer be as practical now that you are over 40.

According to Dr. Mercola, even active people lose muscle mass after 30. This loss can lead to limited mobility and more pain. (11)

For weight loss after 40, it is vital to continue building your muscles. But you need to do so without doing more than your body can handle.

The best way to do this is with variety in your exercises.

Women should not be afraid to challenge themselves after 40 because the variety in exercise can keep all muscle groups active while increasing overall metabolism. (12)

Low-impact exercises are also crucial for injury prevention.

#5 Start an effective Yoga program

When wandering about how to lose weight over 40, it is vital to add yoga to your week.

You will find that you can burn pounds and fat much more quickly than you ever thought possible.

A woman of around 160 kilos can burn about 477 calories per hour by doing yoga exercises. If you start Power Yoga, the calories burned will reach 594 per hour.

Yoga is excellent for improving muscle tone, reducing stress on our joints, and supporting bones. It even can reduce the risk of osteoporosis and the fractures that usually accompany it. (13)

Regular exercise and calorie deficiency, combined with a healthy diet, are the keys to losing weight healthily.

Yoga can play a significant role because it is a holistic process.

It creates a deeper awareness of our physical and mental condition and connects breathing with proper movement. This awareness that the body creates is a critical factor for weight and fat loss.

You can start an excellent and effective 12-week body shaping Yoga workout with the guidance below!

Yoga best program for women

#6 Restore your hormones

Women, as we approach menopause, our hormones can do crazy things.

Since they control every bodily function differently, our bodies can go entirely out of their usual orbit.

Estrogen is a significant cause of weight gain at 40.

A study shows that reduced estrogen levels lead to lower insulin production, increasing the risk of diabetes and obesity. (14)

Also, a significant role in weight gain and the difficulty of losing weight after 40 are medication, stress, and poor diet.

In particular, the food choices you make can disrupt normal hormone levels.

But you can get your hormones back to normal by changing your lifestyle and diet.

First, try to eliminate stress from your day.

Stress is one of the leading causes of weight gain at any age.

Do more of what you like and less of what you do not want! Try doing yoga for beginners at home if you need a little extra help!

Then, check your diet.

Overloading your body with sugar and refined carbohydrates for a long time can block your hormones and insulin receptors.

It would be best to make healthier dietary choices to prevent excess cortisol in the body, which creates resistance to weight loss.

#7 Drink more water

I will never tire of writing this in my articles because it is too essential!

We replaced the healthy liquids we drink with all kinds of abnormal drinks as a society, including soft drinks, “vitamin” drinks, energy drinks, etc.

You may forget to drink regular water during the day or avoid it because you do not like it.

But your body needs to drink eight glasses of water (2 liters) daily. This amount will hydrate, make you feel full, and expel toxins from your body. (15)

Water is an excellent ally for significant weight loss after 40 as well as at any age.

If you do not like plain water, you can try infused water with fruits, vegetables, and herbs.

You can find the best-infused water recipes by getting my FREE eBook below:

#8 Prefer “real” foods

When discovering how to lose weight over 40, you need to think about proper dieting!

A proper diet is a healthy diet.

Fortunately, this does not mean you should stay away from what you love to eat.

But it does mean choosing more “real” foods in your diet, instead of the pre-packaged and processed foods.

According to research at the University of California UCSF, sugar is hidden in about 74% of packaged foods. (16)

Sugar in any form is the number one risk factor for weight and fat loss.

You know its content when cooking and using fresh food without consuming insidious ingredients.

Cook with fresh fruits, vegetables, herbs, and good-quality protein foods. You may find you can lose weight more quickly than you think.

Also, pay close attention to processed grains, such as white bread and pasta.
These foods act the same as sugar in the diet.

Replace them with healthy, complex carbohydrates, such as sweet potatoes, quinoa, and brown rice.

#9 Start Keto Diet

If your goal is slow and gradual weight loss, you can implement a keto meal plan for women over 40.

Ideally, you should aim to reduce 500 to 1000 calories per day from your daily diet.

This reduction will allow you to lose one to two pounds of weight or fat per week.

If you are also wondering how to lose weight after 40 by starting a keto diet, know that many diet programs can help your goals.

A ketogenic diet can help improve and balance insulin levels and levels of estrogen and other vital hormones. (17)

In addition to losing weight and fat, it can reduce mood swings and irritation during menopause.

Specifically, women between the ages of 31 and 50 need to consume the following number of calories to maintain their weight: (18)

  • 1,800 calories if you have a sedentary lifestyle
  • 2,000 calories if you have moderate activity in your daily life and,
  • 2,200 calories if you are very active

However, the total number of calories needed for each person’s daily needs depends on: (19)

  • Age
  • weight
  • gender
  • height
  • physical activity

You can find an excellent and complete 8-week program with guidance below.

Keto Diet - Weight loss diet

#10 Drink a healthy fat-burning drink with ginger

Drink a cup of ginger 15-20 minutes before any meals and ideally 15-30 minutes before breakfast. (20)

You can drink another cup before another meal, vastly reducing your hunger.

To prepare it:

  • Put about 250-300 grams of water to boil
  • Lower the heat
  • Add a small slice of ginger 5 cm, i.e., about 2 kg. dried ginger
  • Rub or cut ginger into tiny pieces, cleaning its brown skin
  • Boil on low heat for five minutes, covering the cooking utensil we put in

Then, drain it and drink it hot or cold by adding a little cold water or ice cubes.

You may add a slice or half a squeezed lemon or even one teaspoon of honey if you want it sweeter. You can drink it for 7-8 days, take a 15-day break, and continue the same pattern.

Final thoughts on how to lose weight over 40

By entering the 40s decade, it is easier than ever to gain weight and harder to lose it.

This is especially true given that our blood sugar levels are now more prone to spectacularly increase our desire for sugary snacks.

It is harder to burn 300 calories a day than in our 20s or 30s due to the slowdown in our metabolism.

Losing weight after 40, however, is possible!

By choosing the above simple moves, you will create long-term, healthy eating habits. These habits can help you maintain your weight in the right proportion.

All it takes is willpower, perseverance, and patience.

Did you know these steps when wondering how to lose weight over 40?

Do you know or follow the above steps when trying to lose weight after 40? If so, do you apply them to your daily life, or do you have difficulty following them?

Please leave your comment below the article.

I wish you good luck with your goals and always be well! 🙂

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