Gaining weight is a natural part of life – especially as people get older. That being said, it is important to maintain ahealthy weight to counter rising obesity rates in the country. The CDC reports that adult obesity continues to grow with 44.3% of adults between the ages of 40 and 59 falling under this category. The same can be seen in people aged 60 and older, as 41.5% are considered obese. Obesity can cause many chronic illnesses like heart disease and diabetes, which are some of the most common conditions in more mature women.
Aside from reasons related to physical health, women over 40 have plenty of other incentives to lose excess fat. Afterall, better-managed body weight can improve self-confidence and enhance the overall quality of life. But if you are over 40, this can be even more difficult as the body slows down, causing the metabolism to plateau and muscle mass to decrease. Thankfully, there are many things you can do to still safely and sustainably shed that stubborn fat and become more fit.
Here are just some of the ways you can do this:
Get regular exercise
Exercise is not only a great way to maintain health, but physical movement has been proven time and time again to burn fat. When working out, our bodies metabolize fat to become energy. By regularly exercising (with the recommended 30-minutes per day), you will be able to see a slow but steady change in your weight, movement, and even mood.
That said, finding the motivation to work out regularly can be difficult – especially for moms over 40. For many, their schedule is packed with responsibilities at home and work. Additionally, age may also make you more easily fatigued because of perimenopause. One way to overcome these hurdles is to find low-impact workouts you can easily squeeze into your day. Options like brisk walking, cardio, or swimming are great since they offer cardio and light resistance. This allows you to maximize your workout without straining your body or busy schedule.
Make sure to eat healthily
Nutrition is just as important to losing fat as exercise. As the body has a more challenging time breaking down food at 40, it is necessary to start eating healthier to lose weight. But for women, especially moms, changing their diet isn’t always straightforward. Many women undergo drastic hormonal changes, particularly after childbirth or during the perimenopause mentioned above. This means that the body may need a more nuanced approach to nutrition.
In line with this, WeightWatchers has found that customized weight loss plans that account for an individual’s needs are more likely to result in healthy and sustainable weight loss. These plans consider personal goals and circumstances, so they can result in a dietary approach that best complements the needs of women and moms over 40. Depending on your specific needs, this can include creating a balanced meal plan that accounts for hormonal and bodily changes that can affect weight.
Don’t forget to relax
A study published in Comprehensive Psychoneuroendocrinology explains that alleviated cortisol – the hormone associated with stress response – can cause overeating. Moms generally have a stressful workload, often having multiple responsibilities such as childcare, home upkeep, and their careers. On top of this, women aged 40 and up have reported feeling stressed daily. This can lead to their bodies going into hormonal imbalance, causing them to eat more and retain weight more easily.
To address this problem, you need to find time for relaxing activities. Meditation, yoga, or stretching can be stress relievers that can be done in just a matter of minutes. According to studies, these mindfulness activities promote a calmer mindset. In fact, a survey in which women between the ages of 18 and 75 participated in found that even just meditating for eight minutes a day reduced stress-related eating and weight gain.
It is important to remember that weight loss isn’t instant – it takes time and patience, especially if you're at a certain age. But with a healthy approach, you can get the results you want more effectively and happily.
