When a person is in their teens and twenties, losing weight is easy for them, and also adding some occasional exercise to their routines. However, it is different in advancing age, their metabolic rate tends to fall, turning what used to be an effective diet and exercise plan into their recipe for a serious weight gain. For women, in particular, losing weight after 40 is difficult because of hormonal changes including menopause. It is possible for women over 40 to lose weight and it is not an uphill task.

1) Women should start consulting dieticians

Women generally have low muscle mass than their male counterparts and aging can result in a loss in muscle tissue they have. Building some muscle with a trained dietician can help you in losing calories. Eating the right food helps improve metabolism.

2) One should start keeping notes of their daily activities

Keeping notes of your daily activities is great not only for your memories but also for losing some weight, too. When taking in calories we should take a note of it and should work on it the next day itself. That way we can track the extra calories we are intaking and the reason for this unwanted weight gain and can successfully result in weight loss. Studies have also found that those people who have kept a track of their food intake have resulted in more weight loss than those who don’t.

3) Walking every day

The first stepping stone for weight loss is to start walking every day and maintain this routine for a longer time. Staying active and keeping your bodywork will help you to burn more calories and decrease the chances of getting injured easily. Osteoporosis can be prevented by regular exercise and shedding those extra pounds will put less strain on your joints which will make it easier to prevent falls.

4) Include Omega-3s in your diet

For weight loss, we can add omega-3s which is present in flaxseeds, avocado, nuts, and oily fish like salmons should be done. Researchers have studied and revealed that adding omega-3s to your diet will help you lose weight and make you away from hunger pangs. But there are also other benefits of omega-3s in women above age 40. It is related to their menopause. It reduces the frequency and intensity of hot flashes in women.

5) Taking in Fiber-rich foods

Women who are above 40 or in the middle ages experience hormonal changes a lot. This can put a negative impact on their weight. But taking fiber into your diet can help you avoid this. Including fiber-rich foods in your diet can help combat a bloated belly and bad digestion.

6) Avoid eating sweeteners

The artificial sweeteners present in a lot of food increase your weight, which makes losing weight much more difficult. Studies have found the relationship between artificial sweetener consumption and an increased risk of obesity and that excess belly fat. But avoiding them can help us lose unwanted pounds.

7) Add swimming to your routine

Swimming is a great sport and a good exercise to get your body into the best shape, no matter your age. Studies have found that women who are swimming are losing weight more than the ones who aren’t. For women above age 40, low-impact exercises like swimming are beneficial because of the less wear and tear they cause on the joints.

8) Making a schedule and sticking to it

Keeping regular eating and exercising schedule can help ditch those extra pounds for women above 40. It can help you fend off those hunger pangs that can prompt cravings for high fat or sugary foods, which often get worse during menopause.

9) Having green tea

Including green tea in your cup can yield a lot in weight loss. It is found that people who have included green tea in their diet have increased their fat-burning ability by a good margin. The antioxidants and caffeine present in green tea can give a person a boost to fend off those energy lulls that accompany in middle ages.

So, following these tips will help you lose those extra pounds and can help you achieve the body that you have always wanted.