If you’re over 40, you may find it easier to gain weight but harder to lose it than before. Changes in activity levels, eating habits, hormones and the way your body stores fat can all play a role.
Losing weight after 40 may require more effort than it did before, but maintaining healthy habits can help you reach your goals. Focusing on a diet rich in fruits, vegetables, and protein, limiting sugar, alcohol, and processed foods, and maintaining regular physical activity will help you control your weight effectively.
Top tips for losing weight after 40
Here are 13 tips that will not only help you lose weight safely, but also improve your health and keep you feeling confident and energized to enjoy life after 40:
1. Eat fruit and vegetables
Fill half your plate with them at every meal. Fruit and vegetables are often higher in nutrients and lower in fat and calories than meat, dairy or grains. And they can help you feel full, even if you eat less. Fresh fruits, such as apples and berries, are also great for replacing high-fat or high-sugar snacks.
2. Don’t skip breakfast
Experts recommend eating a healthy breakfast like oatmeal or whole-wheat toast with fruit. This can help curb mid-morning hunger, which can lead to snacking on the go or overeating at lunch. Eating smaller meals or snacks every few hours can help you control your cravings throughout the day.
3. Eat less at night
If you get the majority of your daily calories at lunch (before 3 p.m.), you may lose more weight than if you eat a big meal later. But it’s all about what you eat, not when.
4. Cook healthy meals
A lot of excess fat and calories can come from the way you prepare your food. Instead of frying or cooking with butter or lots of oil, try baking, grilling, or roasting. This is also a good tip at restaurants: Avoid fried foods or creamy sauces.
5. Don’t Make a Second Trip
You tend to be less active as you get older, and you may need a few hundred fewer calories than you did before. To lose weight, you may need to cut calories even further. Eating smaller portions and tracking your calories with a food diary or app can help you eat less.
6. Be mindful
When you’re busy with work, kids, and life, you may be tempted to rush through your meals or multitask. But you’re more likely to overeat — and get hungry again — if you don’t pay attention to your meal. Sit down and eat and focus on what’s on your plate (not what’s happening on the TV or computer screen). This helps your brain recognize when you’ve had enough.
7. Ditch the soda
If you drink sugary coffee, tea, soda, or energy drinks, switch to water or another zero-calorie beverage. Sugary drinks are high in added sugar, which can contribute to weight gain and increase your risk of diabetes.
8. Cut back on alcohol
Beer bellies aren’t always caused by alcohol. However, “spare tire” is common in middle age, and alcohol may be part of the problem. A glass of beer or wine contains about 150 calories, and that number can add up if you drink regularly. Plus, alcohol can make you hungry, so you may eat more when you drink.
9. Make time for exercise
Between a desk job, commuting, and family activities, many people over 40 don’t have much free time to exercise. But it’s important (for your weight and overall health) to get at least 2 1/2 hours of moderate physical activity (like brisk walking or light gardening) each week. Make time in your calendar and make it a priority.
10. Build muscle
People often lose muscle after age 40, especially postmenopausal women. Since muscle burns more calories than fat, this can slow down your metabolism and make it harder to lose weight. Strength training (lifting weights or doing bodyweight exercises, such as push-ups and squats) at least twice a week can help you maintain muscle.
11. Relax, don’t stress
Stress can make you more likely to binge eat, and make it harder for your body to break down fat. Try yoga, deep breathing, meditation, walking, or reading a good book. Everyone has different ways of relieving stress, so find what works for you.
12. Sleep well
There are many things that can affect your sleep after age 40. Health problems, stress, medications, and, for women, menopause. However, people who don’t get enough sleep are more likely to gain weight. If you’re sleeping less because you’re busy or stressed, try changing your habits and getting back into a regular routine.
13. Get your thyroid checked
If you’re eating healthy and exercising regularly but still not losing weight, you may have an underactive thyroid. This condition affects about 5% of the population, most commonly in women and people over 60. In addition to weight gain, it can cause fatigue, joint or muscle pain, and depression. Medication can help, so see your doctor if you think this might be the problem.
