Things You Must Do To Lose Weight Over 40

With age comes many things: greater wisdom; deeper empathy; a greater sense of knowing who you are; and less happily, the very real possibility of a bigger pants size.

Starting in your 40s, it's easier than ever for the pounds to creep on—and tougher to take them off. Thanks to a slowing metabolism you could be burning 300 fewer calories per day than you did in your early 20s, according to the American Council on Exercise. What's more, falling estrogen levels during perimenopause and menopause (which begin in your early 40s) can cause insulin sensitivity, which makes it harder for your body to control the amount of sugar in your blood, says Caroline Cederquist, MD, a board-certified bariatric surgeon and founder of the meal delivery service BistroMD. This can make your blood sugar levels more prone to spiking and crashing, which can increase your urge to snack—especially on high-carb, sugary junk, Cederquist says.

Put it together, and it's no wonder so many women over 40 end up hitting a weight loss wall. But it doesn't have to be that way. With a few smart moves, you can outsmart your slowing metabolism and get lean—for good.

Sure, some things change after 40. But the basic tenets of successful weight loss stay the same, no matter how old you are. Before you take steps to ageproof your diet plan, it's a good idea to brush up on the basics.

• You need to eat less. It doesn't matter if all you eat is grilled chicken, brown rice, and broccoli. If you don't cut back on your portions, you won't lose weight. Everyone's calorie needs are different, but in general, a woman eating 2,000 calories per day should aim to cut back by 400 to 500 calories, recommends Frances Largeman-Roth, RDN, nutrition expert and author of Eating in Color.
• You should aim to lose 1 to 2 pounds per week. Those drop-a-dress-size-in-a-week plans are tempting. But the slow and steady approach is more sustainable since you're more likely to build healthy habits (like exercising more and eating more veggies) that will help you stay leaner in the long term.
• Skipping meals will mess with your metabolism. When you skip breakfast or dinner, it tells your body to squirrel away calories instead of burning them. Skipping meals also increases the chances that your blood sugar will crash, leaving you ravenous for a quick energy hit in the form of sugary carbs, Cederquist says.
• Keeping your carbs in check—especially the refined kind—can help combat age-related insulin resistance and promote steady blood sugar levels, Cederquist says. Adding more protein to your diet can also help. Not only does the nutrient help stave off age-related muscle loss, but it also helps keep your metabolism revved, because the body has to work harder to digest it than, say, a bagel, Cederquist says. How much of each nutrient you consume each time you eat matters, too. In a perfect world each meal and snack should have:
• Vegetables or fruit: Fill half of your plate with these. They’re high in fiber and water, so they'll take up lots of space in your stomach without contributing too many calories to your diet.
• Lean protein: Your plate should have a serving that’s about the size of your palm. Good sources include Greek yogurt, eggs, chicken, and fish. 
• Complex carbohydrates: Your plate should have a serving that’s the size of your closed fist. Whole grains, beans, fresh fruit, and starchy veggies (like sweet potatoes) are all good choices.
• Healthy fats: These can add up quickly when you're trying to lose weight, so it's worth measuring your fats. Aim for 7 to 10 grams every time you eat. That’s 1½ tsp of olive oil, a quarter of an avocado, or two tablespoons of nuts or seeds.

Source:prevention.com/weight-loss/a20465042/lose-weight-over-40/

Preventative Health Habits Over 40

In your fabulous 40s, you still feel invincible—these are great years, after all.

But subtle changes are occurring that need to be addressed before they become problems. Here are some of the most common health shifts women experience: 

• Metabolism: Slowing by 2% per decade.
• Muscle: Down by 6 to 7 pounds from 10 years ago.
• Bone: Dropping by about 1% a year since your mid-30s.
• Libido: Declining because of high stress levels and hormonal changes.
• Stress: Especially high because of worries about kids, parents, health, career, and finances.
• Depression: More likely now than later in life.

Establish the following preventative habits now and you'll not only counter these changes—you'll stay healthier, sharper, more energetic, and more fulfilled for years to come.

Eat breakfast every day

Nutritionists agree that eating breakfast is essential to keeping weight down and calorie-burning metabolism up. In one study, women who ate a big breakfast lost 21% of their body weight after 8 months, compared with 4.5% for women on a low-carb diet who made breakfast their smallest meal. The healthy-breakfast eaters continued losing over time even though they ate more total calories, while the low-carb group started regaining weight after 4 months. 

Reason: A solid meal at the start of the day works in concert with metabolism, which is highest in the morning, fueling activity and preventing cravings that arise when blood sugar drops

Jump-start your metabolism

Strength-training for 6 months can increase your resting metabolism (a study on men showed a boost of 7%), so you’ll burn more calories even when you’re sitting on the sofa. 

Bonus: Strength-training also helps you shore up bone, maintain balance, and avoid injury—important for protecting your skeleton both now and when you’re older. Aim to exercise at least 30 minutes most days of the week.

Boost calcium and vitamin D

Both are essential for strong bones, but many experts feel current benchmarks are too low. The National Osteoporosis Foundation recommends that women in their 40s get 1,000 mg of calcium and 400 to 800 IU of vitamin D every day from foods like fortified milk or salmon, along with supplements if needed. Some nutrition experts suggest getting up to 1,000 IU a day for optimal health

4. Practice stress control

A healthy, calm heart beats faster when you breathe in, slower when you breathe out. But stress inhibits this natural "heart rate variability," triggering unhealthy changes bodywide, including increased blood pressure, less energy to the brain, lower libido, and faster cell death. "In effect, stress makes you age faster," says Claire Michaels Wheeler, MD, PhD, author of 10 Simple Solutions to Stress.

To get your heart into a healthier rhythm, breathe in through your nose for 4 beats and out for 8 at least twice a day or anytime you feel pressure. "That activates the vagus nerve that runs from the brain to the pelvis, relaxing the heart, muscles, airways, gastrointestinal tract, and blood vessels," says Dr. Wheeler.

Pump up protein

Getting foods with all the amino acids needed to form complete proteins at least twice a day boosts levels of mood-lifting neurotransmitters in the brain, which can help relieve symptoms of depression, like slow thinking and poor memory. Aim for 4 ounces of protein at each meal. Good sources include fish, eggs, and quinoa. But don’t totally skip carbs: They boost mood by increasing production of serotonin in the brain.

Go out with your girlfriends

Relaxing with friends reduces stress, boosts self-esteem, and even makes you more loving toward your partner when you get home. "Women are terrific at connecting socially but often let it fall by the wayside in their 40s because of career and family demands," says Edward Schneider, MD, emeritus dean and professor of gerontology and medicine at the University of Southern California’s Andrus Gerontology Center. Women with extensive social networks through family, work, volunteer organizations, religious groups, or hobbies have lower blood pressure, less diabetes, reduced risk of heart disease, and half as many strokes as women who are less well connected.

Source:prevention.com/life/g20496315/8-things-every-woman-in-her-40s-should-do/?slide=9