Women Over 40- How To Lose Weight Using Healthy Ways To Lose Weight
 

Category — Women Lose Weight Over 40

Tips to Lose Weight for Women Over 40

Helpful, Effective Tips to Lose Weight for Women Over 40

If you’ve hit (and perhaps surpassed) your 40th birthday, you may have begun to see those pounds creep on. No matter what you do, it seems that you can’t get rid of them. It’s true that you’re not going to be able to lose weight easily (or eat anything you want) as might have been true when you were younger, but you can lose weight and keep it off – and you don’t have to banish ice cream from your diet forever, either. Read these helpful tips to lose weight for women over 40 that are effective for most women — some of them are even fun!

Food and eating tips to lose weight for women over 40

  • Tip number one: Don’t diet

It sounds counterintuitive, but if you really want to lose weight — especially if you’re over 40 — you should NOT diet. Drastically cutting calories has an incredibly negative impact on your waistline. The first thing drastically cutting calories does is to significantly slow your metabolism. Your metabolism is what burns off fat and gives you energy; compromise it, and you’ll feel cold, slow, and incredibly tired. Not the best feeling to have if you want to feel your best and work your way into an exercise program, which is also essential to losing weight and keep it off (more on that later). You’re also likely to gain more weight over the long haul because when you drop your metabolism, you need fewer calories to maintain your weight. In addition, when you diet, you’ll lose weight over the short term, true, but you will lose more muscle weight than you will fat. Muscle weight burns significantly more calories than fat does, which again means that you’ll have a tougher time keeping weight off over the long run. If you’re trying to lose weight, don’t cut your calories to below 1500 per day, and make those calories count by choosing fresh, nutritious, healthy foods. Of all of the tips to lose weight for women over 40, this is one of the most important.

  • Tip number two: Fill up on fiber

Fiber rich foods have a lot going for them. Foods that are high in fiber are generally whole foods, meaning that you get trace minerals and nutrients from those foods that you can’t get from more highly processed foods. In addition, fiber rich foods are also generally pretty low in calories, for the most part. That means you can fill up on them without adding inches to your waistline — and you may actually trim a few. To get full on fewer calories, add low calorie vegetables like broccoli, cauliflower, cabbage, kale, carrots, arugula or romaine lettuce (skip the iceberg; it doesn’t have much nutrition) to every meal.

Tips to Lose Weight for Women Over 40 – Whole Grains

Whole grains like brown rice, whole wheat bread, and whole wheat pasta are much, much healthier for you than their white counterparts. They contain B vitamins, lots of fiber, protein, and slow burning complex carbohydrates, which stabilize blood sugar levels and help you feel full longer. By contrast, simple carbohydrates like white rice, white bread and white pasta are no different for your body than white sugar is. When you eat them, your blood sugar zooms up and then back down, making you feel hungrier faster. And because these “quick burning” carbohydrates cause a flood of insulin to be released into your bloodstream, they’re much more likely to be stored as fat than their whole grain counterparts. Another healthy tip: Eat healthfully most of the time, but cheat just a little – a favorite of the tips to lose weight for women over 40 No long-term weight loss plan is likely to be successful on a permanent basis if you don’t “cheat” every now and then with a piece of chocolate cake, scoop of ice cream, etc. The key is to build it into your food plan so that you know when it’s coming and can anticipate it with pleasure. Give yourself one serving of a favorite dessert or other “naughty” treat a couple of times a week, and then enjoy it without guilt. Building this type of treat into your food plan will also help make sure you won’t binge on forbidden foods because you feel so deprived.

Make sure you drink enough — water, that is

Women often mistake thirst for hunger, meaning that they eat when they should simply be drinking a glass of water. If you think you feel hungry and you have eaten within the last couple of hours, try drinking a glass of water instead. You should be getting at least eight glasses of water a day, more during hot weather or strenuous exercise.

Water Tips to lose weight for women over 40If you still have hunger pangs after 20 minutes, you probably need a snack; make it something fresh and healthy, like a handful of unsalted, no fat added nuts and an apple.

Tips to Lose Weight for Women Over 40: Eat small meals, more often

Your body doesn’t burn a lot of calories at once, and will store the extra as fat. In fact, you should not be getting more than about 500 calories a sitting. In addition, eating every 3 to 4 hours helps keep blood sugar levels steady and hunger pangs at bay. Opt for modest meals at breakfast, lunch and dinner totaling no more than 500 calories each (with breakfast the largest), and fill out your calorie requirements for the day with “easy to carry with you” healthy protein and fiber packed snacks like nuts, fresh fruit, fresh vegetables like baby carrots, etc.

  • Don’t Make This Mistake – Skimping on protein

If you’re going to lose weight and keep it off, you need muscle, and to build muscle, you need protein. Ideally, you should be getting about 40% of your calories from protein. Good sources include eggs, “no fat added” no salt nuts, lean meat and fish, beans and legumes, natural peanut butter and other nut butters, and low-fat dairy products. Enough protein will help you stay full, too, and will give you energy for workouts — the next part of the plan.

Exercise tips to lose weight for women over 40

  • Tip number one: Gain weights

Through weight lifting, that is. It’s a misnomer that you’ll bulk up if you lift weights. Women carry much less testosterone in their bodies than men do, which is the main hormone that causes muscle “bulking.” When you lift weights, you become stronger and leaner, not overly muscular.

  • Tip number two: Go easy, at first

Exercise Tips to lose weight for women over 40
If you’ve been a couch potato with a desk job during the day, go easy on the exercise, at first. It’s a good idea to go visit your doctor for a complete physical before you start any kind of strenuous exercise program, as well, to make sure you are healthy. Once you get a clean bill of health, start slowly. Just walking outside or on a treadmill for 10 minutes at a moderate pace is enough to get your heart pumping. To add in some weight lifting, pump hand weights that are a couple pounds’ weight each while you walk, or add Velcro wrist and ankle weights that attach right around your wrist or ankle so that you don’t have to hold them.

Tips to Lose Weight for Women Over 40 – Don’t Overdo It!

Important note: A little soreness after you work out is perfectly fine, but if you’re having any actual pain, stop. You’re probably working out too hard, and the last thing you want to do is to injure yourself so that you have to spend months or weeks healing. Getting laid up because of injury certainly doesn’t help you get in shape, and it’s just not smart from a health standpoint to overdo anyway. In addition, stop and get to a hospital right away if you experience any chest pain or shortness of breath while you’re working out. Now, continuing on with our tips to lose weight for women over 40 . . .

  • Tip number three: … But ramp it up, in increments

Your pulse rate is your friend. Keeping your pulse rate at about 70% of your maximum rate (220 minus your age) over the course of your workout ensures that you are working hard enough to be making gains. So for example, if you’re 46, you start with 220, minus 46, which is 174; multiply times 0.7, which gives you a target rate of about 122 beats per minute. Easily keep track of your pulse during your workout by wearing a wristwatch with a secondhand or timer, and stop and check the number of beats every so often for 6 seconds. You should be at about 12 beats for that 6 seconds as a 46-year-old if you’re keeping your target pulse rate.

  • Tip number four: Throw in some cardio, too

Strength training really burns fat and builds muscle, but cardio is great for your heart and bones. It’s very easy to throw in some cardio without even thinking about it during the day. In addition to the aforementioned walking, add some cardio into your day easily by walking whenever you can — up steps instead of taking the elevator, to the store instead of taking your car (or park a couple of blocks away and walk from there), etc. Do a slow jog with your dog, go bike riding, rollerblading, or swimming. Dance! There are lots of great programs out there that let you dance or do other kinds of exercise at home in front of your TV. The key with cardio is simply to get moving. It doesn’t really matter what you do as long as you get moving, keep your heart rate in the target range, and have fun. And remember, start slow and ramp it up. (As little as 5 minutes at a time when you are first getting started is a true accomplishment, especially if you’ve been sedentary.)

  • Tip number five: Tips to Lose Weight For Women Over 40 – Keep it fun!

Exercise never, ever has to be boring or something you dread doing. You may be a little sore when you first get started simply because you’ve been sedentary, but exercise can be something you look forward to doing so that you keep doing it on a regular basis. Build it into your schedule so that you don’t forget — and if you’re not someone who likes making trips to the gym, remember that you don’t have to. Take a morning walk before you go to work or buy one of those activity software/game programs for your television that will let you work out in front of your TV in the comfort and convenience of your own living room. Or, go back to childhood — buy a Hula Hoop, a jump rope, or a rebounder. Each of these tools is inexpensive and easy to store, and best of all makes it fun to exercise. Turn on some classic rock and roll and jump or twirl to the beat!

  • Tip number six: Do it every day

Build up to an hour a day of some kind of exercise over the course of several months, starting with as little as 5 to 10 minutes if you are really out of shape. Switch exercises on a regular basis to keep things fun and exciting and to make sure you work out all of your muscle groups evenly. And be sure to go easy on those knees and other joints if you’ve got a problem with them. Do low and no impact exercise that’s easy on the knees, like that you can accomplish with elliptical trainers, rebounders, on a bike, or through swimming.

  • Tip number seven: You don’t have to do it all at once

Experts say that it’s the amount of exercise you get in a day, not how long a particular workout lasts, that counts. Therefore, if you get an hour of exercise a day, AND you keep your target heart rate at about 70% of its maximum whenever you’re exercising, you can do it in 10 minute increments throughout the day instead of in one hour-long session and still have it be effective.

Stress beating and lifestyle tips to lose weight for women over 40

Did you know that stress causes a rise in the hormone cortisol? Cortisol is a hormone that is very effective for short-term stressful situations, in that it gives you the energy and focus to get through a crisis situation. However, with chronic stress, cortisol levels can get and stay elevated, and that’s bad news for your bones and your belly. When cortisol levels stay elevated because of long-term stress, they weaken your bones and encourage fat to accumulate around your middle. Just as bad, this kind of long-term stress, including the fatigue it can cause, can make you hungrier because ghrelin (the hormone that tells you you’re hungry so that you need to eat) levels appear to stay elevated as well, while leptin (the hormone that suppresses hunger) levels stay low. What can you do about that?

  • Tip number one: Sleep

Women are notorious for taking care of everything and everyone else but themselves. However, if you skimp on sleep, not only do you contribute to or even cause health problems like high blood pressure because of the stress of the resulting fatigue, but you actually make yourself crave “bad for you” foods like simple carbohydrates — cakes, cookies, potato chips, etc. Fatigue and other stresses appear to raise levels of cortisol and ghrelin (as stated above) and lower the levels of leptin in your body, and it also raises blood sugar levels. Simply by getting your 7 or 8 hours a night, you’re fighting the battle of the bulge. This is one of the easiest tips to lose weight for women over 40! To get a better night’s sleep, practice something called “sleep hygiene.” Turn off bright lights, TV, and computer for an hour before you get into bed. Relax by doing something calming, like reading a good book (no exciting mysteries!) or taking a hot bath. By the time you go to bed, you should be ready to drift off.

  • Tip number two: Take a break – Another of The Most Important Tips to Lose Weight for Women Over 40

Although it probably doesn’t feel like it, the world is absolutely not going to end if you take just a couple of minutes to take a deep breath and de-stress during particularly hectic times. When you find yourself racing around and are tempted to grab the first thing to eat that looks good, stop. Take a deep breath and slowly count to 10, reminding yourself to slow down at the same time. Do a personal check-in. If your heart is racing and your mind is, too, you’re going too fast. For just that one moment, take a deep breath, pause, and then get back your day in a calmer frame of mind. Do this quick and easy little exercise whenever you feel yourself getting out of control.

  • Tip number three: Watch those antidepressants

Antidepressants are notorious not only for making you gain weight in and of themselves, but for killing sexual desire, too. That’s not to say that you shouldn’t take them if you absolutely need them, but make sure that your doctor monitors you closely and weans you off them as soon as possible.

  • Tip number four: Make sure you get enough of the proper nutrients

This ties in with diet (above), too, but the amount of stress you feel can be made worse if you’re not getting the right nutrients. For example, most Americans’ diets are woefully inadequate in brain-important nutrients like omega-3 fatty acids, in calming minerals like magnesium and calcium, and in stress-busting B vitamins.

Nutrition Tips to lose weight for women over 40We also tend to be low in vitamin D; low levels can mean a low mood and therefore greater stress. Check with a nutritionist or other nutritionally-savvy healthcare professional to make sure you’re getting enough; supplement with a multivitamin, fish oil capsules, some extra vitamin D, and some extra calcium/magnesium if your doctor okays it. (Proper supplementation along with proper diet can reduce or even eliminate your need for antidepressants in some cases, too.)
  • Tip number five: Don’t forget about you

Women, especially wives and mothers, tend to forget about themselves in favor of everyone else. To reduce your stress and get back the spark you had when all you had to think about was you, think back to those earlier times. What did you do just for fun and just for you? Grab one of those earlier passions and resurrect it. Take up writing or painting again, take a yoga class, whatever. (And if you can get the hubby/life partner in on it sans kids, do that or another shared passion together, to touch base with your earlier days together, too.) Reconnect with yourself as you were when you were younger, before you had all this responsibility, and do it on a regular basis. One of the most important tips to lose weight for women over 40 is to take care of YOU.

  • Tip number six: Get checked out

Women in their 40s are rife for hormonal problems that can masquerade as or facilitate fatigue and stress. Perimenopausal or menopausal hormonal fluctuations and low thyroid levels can make you feel absolutely awful, but they’re usually relatively easy to fix once they are diagnosed. Go to the doctor and get thoroughly checked out, to make sure you’re okay and that out of whack hormones or other health problems aren’t contributing to your fatigue and stress.

  • Tip number seven: Resurrect romance

Romance Tips to lose weight for women over 40Regular intimacy isn’t just fun and romantic. It can truly help you beat stress, in part because it releases the hormone and oxytocin; often called the “love hormone,” this is a hormone that is released during orgasm, and also naturally rises during feelings of intense connectedness to loved ones, such as the bonding of mother/father and baby, closeness between husband and wife, and so on. Being intimate with your husband or significant other is probably the last thing you think about when you’re stressed out, but remember, women over 40 can be sexy too.

The next time your husband or partner gives you that special look, go ahead! (If it’s been a while and he doesn’t initiate any more, you take the lead — surprise him!).

Put these tips to lose weight for women over 40 to work for you, and see a difference in the mirror that you (along with everyone else) will truly appreciate.

 

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December 18, 2011   1 Comment

Lose Weight Without Starvation and Fad Diets

Over 40 Women – Lose Weight Without Starvation and Fad Diets

Saying the words “lose weight” to over 40 women is like asking for the impossible, according to many women who fall in this age group. Why is that – and what can you do about it? As women age, the pounds start to slowly creep up, especially after you reach the age of 35 to 40. At first, you don’t worry about it too much, thinking you can just cut back a bit on your calorie intake or exercise a “little extra” and those pounds will fall off. However, when you get serious about it you see that it just isn’t that easy anymore. Over 40 women, do not lose faith – you really CAN lose weight, and it may be easier than you think.

Factors that affect over 40 women when it comes to shedding those extra pounds

As a women approaching or in your late thirties to early forties, there are several factors that affect your ability to lose weight as easy as you once did. Not only are you coming upon menopause, it’s likely that your metabolism doesn’t function as efficiently as it once did. Your thyroid may not function properly as well, and stress factors in your life make it even harder to get rid of unwanted fat.

Your wildly fluctuating hormones have a definite impact on your metabolism, fat storage and appetite. Many women develop insulin resistance, which means that rather than burning calories as it once did, your body may store fat.

Why starvation and “fad” diets don’t work

Over the years, there have been dozens of fad diets used by celebrities and other well-known women that seem to have worked. In most cases, you will find that these women put the weight right back on. Why don’t they work? Because in the real world, no woman can exist on eating 800 calories a day and eating the same foods forever.

Over 40 women may be tempted to try such diet plans as Jenny Craig or Nutrisystem, but it’s still questionable whether you will lose weight and keep it off for good. The real solution to achieving a slim, fit body and keeping it is a healthy lifestyle change.

Why it’s a good idea to forget the word “diet”

Diet is really a negative word, considering any time you mention it the thoughts of tasteless foods and feelings of being deprived come to mind. As soon as you speak the word “diet,” it makes you want to eat everything in sight before you begin. Why not think of it as a healthy lifestyle change instead?

Switching from junk, refined and processed foods to healthy foods is the best possible way for over 40 women to lose weight. Fresh fruits, organic vegetables, lean meat, proteins like chicken and eggs, whole wheat bread and pasta – these foods are delicious, and you will never feel hungry or deprived. In fact, you will find the pounds dropping off and never feel that you are dieting!

Lose Weight Without Starvation- Eat Right

Once you convert to a diet filled with natural, organic foods you will find that you feel good, and feel good about how you look. Many of these foods help to stimulate metabolism, and whittle away the fat from your mid-section (low-fat dairy foods in particular, which contain a lot of calcium.) Over 40 women, rejoice! You can lose weight, without resorting to unhealthy, fad or starvation diets. Just eat what’s good for you, and add a healthy dose of exercise each day. The results will amaze you, and once you’ve made the changes you will see that staying sexy and slim could not be easier. Even though you may not be a “spring chicken” anymore, why not look and feel your best ever?

 

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November 29, 2011   Comments Off on Lose Weight Without Starvation and Fad Diets

Fat 40

Fat 40 – A Dilemma Women Over 40 Can Overcome

Is “fat 40” a thought that often comes to your mind? For many women over 40, it seems that one day you are trim and fit, then overnight you wake up to find you suddenly have fat and flab in places where it wasn’t before. When we take a close look at ourselves in the mirror, sometimes we don’t like what we see; all of a sudden, our reflection seems to be one of our mother, and it’s almost frightening. If you’re suffering from fat 40, you certainly don’t have to live with it!

Fat 40 Can be A Unique Dilemma

Women over 40 have a unique dilemma of sorts, because there are certain factors that often do not affect other people. Thyroid imbalances, stress, crazy hormones due to menopause, a sluggish metabolism – it seems that all of these factors are coming at you at once, and you have no defense. But you do! And no, it’s not what you think. Fad or starvation diets, potentially dangerous diet pills and fasting are not the solution. The good news is that the real solution is much easier than all of the “magic tricks” in the world.

Fat 40 – And How Women over 40 Can Fight the Battle of the Bulge

What is the real secret to permanent weight loss, the secret that lets you win against all of the hormones and other demons that are fighting against you? A healthy lifestyle change. Yo-yo dieting and trying all of those magic diets that will supposedly make you lose weight quickly actually sabotage real success. When you are constantly trying one diet or another, your metabolism can really get out of whack, and then you will find yourself fighting a much tougher battle.

Choose Foods Wisely to Overcome the Fat 40

Healthy foods that are free of saturated fats are the best choices. Fresh fruits and vegetables, whole grains, lean meats and “good fats” will keep your tastebuds happy and also kick your metabolism back in to high gear. For women over 40, eating healthy instead of trying to starve yourself or eat pre-packaged diet foods will help you get “fat 40” out of your head, and out of your mirror.

Fat 40 – Overcome Belly Fat

Some foods are considered “super foods” and work to eliminate belly fat. Fat free dairy foods packed with calcium are good choices, as calcium has been shown to target belly fat. Berries, nuts like almonds and walnuts, plain oatmeal, salmon, mackerel and other foods packed with omega-3 fatty acids, olive oil – these are healthy choices that help you feel satisfied while helping your body burn fat.

Exercise, and the Role it Plays in Fighting Fat 40

Women over 40 still need to exercise, no matter how busy your schedule. “But I don’t have time!” is a huge excuse, and it is just that – and excuse. You don’t have to exercise for 30 minutes or an hour straight. Pick out 3 10 minute blocks of time each day and you will reap the same benefits. If you wanted to take 10 minutes to soak in a hot bath or give yourself a pedicure, you would find the time, right? Find those 10 minute blocks, and get busy.

Exercise is crucial for speeding up metabolism and burning fat – especially for women over 40. Combine some cardiovascular exercise to get your heart pumping, and strength train with light hand weights. Do a few abdominal crunches and squats during one of those 10 minute sessions. Jog on a treadmill or do jumping jacks for 5 minutes, followed by 5 minutes of lunges or pilate moves for one 10 minute block. You can do this! Not only will your metabolism work more efficiently and burn calories around the clock, your body will be more toned and defined.

Stress Reduction to Deal With the Fat 40

In making “fat 40” a thing of the past, it is also important that you reduce stress and get a sufficient amount of sleep. When you’re stressed out, your body releases cortisol which is a stress hormone. The result is fat right around your middle. Studies have shown that lack of sleep also contributes to weight gain, so get your 8 hours of beauty sleep!

Women over 40 should never give up and feel like you’re doomed to a life of “fat 40.” By making improvements and working toward a permanent lifestyle change, you can be as slim and beautiful as you were at 30, or even 20.

 

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August 6, 2011   Comments Off on Fat 40

How to Lose Weight After 40

How to Lose Weight After 40 – Why Women Over 40 Should Not Despair

Many women over 40 have a question that does not seem to have a simple answer: How to lose weight after 40? If you are a woman in this age group it is likely that most “magic” diet programs or pills and supplements you have tried have not worked. What are the reasons you seem to fight constantly to lose a few pounds, but nothing seems to work?

Metabolism, hormone imbalances, stress, thyroid function and lack of exercise are all reasons that women over 40 struggle so hard to both lose weight or maintain their current weight. All hope is not lost, though.

Here are a Few Tips on How to Lose Weight After 40

Metabolism naturally slows as you age. This means that in order to shed those extra pounds, you are going to have to burn more calories than you consume, which means cutting back on calories and exercising more. Women over 40 lead busy lives; between children, a career and taking care of errands and the household, sometimes it seems impossible to find the time to exercise.

How to lose weight after 40? Find the time to do some cardio and weight-bearing exercises, even if you have to divide it up in to 3 10-minute sessions each day. Don’t let yourself make excuses – if you really want to slim down your hips and thighs or lose that belly fat, you can.

To lose one pound, you either have to burn an extra 3,500 calories through exercise or eat 3,500 fewer calories in your diet. The easiest way for most women over 40 to accomplish this is to do both. If you consume 200 fewer calories each day and burn 150 calories exercising, you will lose one pound every 10 days, which is easily doable. If you want to know how to lose weight after 40 but you want to lose more than 3 pounds each month, you simply exercise for longer periods of time in order to burn more calories, and shave a few more calories off of your diet each day.

How to Lose Weight After 40- Build Muscle

It’s also important that you know that for women over 40, more lean muscle mass means faster calorie burn. It is a proven fact that muscle burns fat, and women who have more muscle and less body fat burn calories quicker. This means including strength training in your exercise regimen – and no, you do not have to lift 100 lb. weights. Simply performing squats and lunges with 5 lb. hand weights will do the trick.

When you’re considering how to lose weight after 40 it is also important that you try to eliminate stress and get enough sleep. For women over 40, lack of sleep and too much stress releases the hormone cortisol, which is responsible for much of that “spare tire” you may have around your belly. If you live a stressful life, either try to eliminate what is causing your stress or practice relaxation techniques like yoga, meditation or deep-breathing.

How to Lose Weight After 40- Your Lifestyle Counts

The simple truth is that if you want to know how to lose weight after 40, you must ramp it up a bit. Eat fewer foods containing saturated fats, and replace them with healthy, nutritious fruits and vegetables. Make it a point to include exercise in your daily routine at least 5 days each week. By changing your lifestyle, you will see that not only do you drop those pounds that are detracting from the slim body hiding underneath, you will feel better than ever before.

How to lose weight after 40? Forget trendy fad diets and pre-packaged meals, diet pills that promise immediate results and other potentially dangerous – and temporary – solutions. The real solution is in exercise and healthy eating. Once you make permanent changes, you will find that you don’t miss your former “fat” lifestyle.

 

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July 29, 2011   Comments Off on How to Lose Weight After 40

40+ Women

Lose Weight: Good News for 40+ Women

40+ women who want to lose weight have a particularly hard time, and it can be very discouraging. You cut calories, try to exercise when you can, and still the weight won’t budge. When you look at the scale and you cannot see one iota of difference, it’s easy to give up hope and go back to your old habits. Why is it that 40+ women have such a hard time? There are several, but the biggest problem is likely that your metabolism has slowed down substantially from when you were in your twenties and thirties.

When you’ve made up your mind to lose weight, cutting calories is simply not enough. When you eat less, your metabolism slows down to compensate for the fact that you are consuming less food. An efficient metabolism burns fat and calories at a good pace, but when you reach a certain age it just doesn’t work like it used to. Where is the good news? You can get that underactive metabolism back in high gear again, which means you CAN lose weight.

You know you should eat healthy, and that 40+ women need to eat a bit less than you did when you were younger in order to melt those excess pounds. That being said, unless you include some cardio in with a healthy diet your results won’t be what you expect or desire.

40+ women: Lose weight with cardio and strength-training!

Research has proven that interval training is super effective for burning fat and calories; adding strength-training to your routine boost the ability of your muscles to burn fat around the clock.

You don’t have to go to the gym or buy fancy exercise equipment to see real results. If you have a treadmill or go for a walk through your neighborhood to exercise, you can do this without making any drastic changes. Walk at a quick but normal pace for a few minutes to warm up, then continue to speed up so that eventually you are engaged in moderate to high-intensity activity for 10 to 12 minutes. At this point, you should be breathing fairly hard. Combined with 10 to 15 minutes of strength-training (performing squats, lunges, etc. using light-weight dumbbells) 3 to 4 days each week, you will literally see the fat melt off your body if you are eating a balanced diet.

40+ Women Need to Take Care of Their Diet

Naturally, you will lose weight at a faster pace if you adhere to a nutritious diet and exercise. In order to see the best possible results, 40+ women should stick to a diet rich in fruits, vegetables, and lean meats. Try to avoid foods that contain saturated fats, and eat smaller meals 3 to 5 times a day. This will help curb those cravings for processed or junk foods.

While 40+ women face many factors that can contribute to what seems like an inability to lose weight, you absolutely can. Fluctuating hormones, menopause, stress and other things seem to control your life, but these things can be overcome. In fact, exercise and stress reduction through meditation and deep-breathing often help to improve hot flashes, night sweats and other problems 40+ women often face.

40+ Women- You Can Accomplish a Lot

Speed up your metabolism through diet, cardio and strength-training, and you will soon see that you really can lose weight – and it won’t seem like near the struggle you may have been going through before. Many women underestimate the power of their own bodies, and what can be accomplished with a healthy, active lifestyle.

Age really makes no difference in how slim and svelte your body can be, as long as you know what works! 40+ women take notice; when you have a high functioning metabolism, you can lose weight no matter what has failed to produce results in the past.

 

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July 27, 2011   Comments Off on 40+ Women

Food to Eat to Lose Belly Fat

Top Exercise and Food to Eat to Lose Belly Fat in Women at Age 40 – Secrets to Eliminating the Spare Tire Around Your Middle

One topic is of great concern to many: What is the top exercise and food to eat to lose belly fat in women at age 40? When it comes to weight loss, women at age 40 often have an impossible time getting rid of those unwanted pounds. Once you hit 40, it seems that the weight continues to creep on year after year, and it’s much harder to take it off than when you were younger. The reasons for this? A slower metabolism and hormones that are going crazy due to the onset of menopause. Well, enough small talk. You want to know the top exercise and food to eat to lose belly fat in women at age 40, so hopefully you will find the information below useful.

Food to Eat to Lose Belly Fat- Small Changes, Big Results

Don’t let the facts about metabolism and hormones get you down – it IS possible to shed the weight no matter what your age. All you need to do is be smart and make some adjustments to your current lifestyle. The right kind of exercise and a balanced diet will actually make weight loss easy, even for women at age 40! You can regain that sexy, slim figure you once had and feel good about yourself again. Today, age is not as big a factor as it once was, and women are looking half their age well into their sixties and beyond – but you do need to live a healthy life.

Food to Eat to Lose Belly Fat- Tips

Here are a few tips that will help you beat your “battle of the bulge.”

  1. Add fat burning foods to your diet. Almonds, dark chocolate, yogurt and foods containing monounsaturated fats are great for burning belly fat, particularly in women at age 40. Avocados, olive oil, grapefruit and whole grain pastas are also good foods for weight loss.
  2. Walnuts have been shown to lower cortisol levels in your body, which is a stress hormone that causes many women to gain weight around the belly area. Walnuts contain Omega-3 fatty acids which is why they are good for burning abdominal fat.
  3. Yogurt is rich in calcium, which has been found to target belly fat in studies conducted at the University of Tennessee. Of course, you want to stick to low-fat yogurt for the best results!
  4. Add sunflower seeds, olive oil, flaxseed oil or sesame oil to your foods to help banish the fat around your middle. These foods contain MUFA (mono-unsaturated fatty acids) that concentrate on burning fat around the belly area.

Exercise and Food to Eat to Lose Belly Fat

For women at age 40, weight loss around the belly area requires exercise as well as a healthy diet. After all, think of what your belly would look like if you rely on diet alone; the excess skin resulting after weight loss would be unsightly! The right kind of exercise will tighten up the skin and give you those flat abs you really want. Cardio is a must, as doing crunches or sit-ups alone won’t burn the fat in the area.

Cardio exercise consists of any type of activity that gets your heart rate up, such as brisk walking, aerobics, swimming or bike riding. Weight bearing exercise is considered cardio as well. If you do a few minutes of heart-pumping exercise each day and then follow up with crunches and other moves that target the belly area, you will see exceptional results.

For those who were curious as to the top exercise and food to eat to lose belly fat in women at age 40, the tips above will get you started on the right track! Weight loss, even in women after 40, is a goal that is not as difficult to achieve as you may believe; in fact, with the right diet and exercise, you’ll find you love your new body – and how easy it is to maintain it.

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January 9, 2011   Comments Off on Food to Eat to Lose Belly Fat

Healthy Weight for Women

What is a Healthy Weight for Women?

A healthy weight for women is one where you feel your most beautiful and comfortable.  It’s hard to say what the ideal weight for a woman is, because all are individual and created different.  Women after 40 often face issues with weight loss; sometimes they really do need to shed a few pounds, other times it may simply be perceived because they are getting a bit older.  You have to be happy with yourself and live a healthy lifestyle to be a vibrant, sexy woman who loves life!

Healthy Weight for Women- What is it?

We’ve all seen pictures in magazines of models and celebrities who are stick thin, which makes some who feel a bit pudgy and inferior somehow.  A healthy weight for women is one that suits your particular build; a weight at which you actually feel good and have abundant energy.  For one woman, this may be 115 pounds, while for another, 145 may be ideal. Weight loss is an individual thing, and not all women after 40 should go about dropping those extra pounds in the exact same manner.

Some women have a metabolism that is more active than another woman’s may be; hormones fluctuate, and every person is affected by these changes in a different way.  For women after 40, weight loss often seems much harder than it did even just a few years ago, and much of this is due to the changes taking place in your body.  Does this mean that it is inevitable that you will be pudgy or overweight for the rest of your life?  No.  It just means you need to change a few things in your life and turn things in a positive new direction.

A healthy weight for women is one where you feel comfortable and attractive in your clothes; not only do you feel sexy, you glow with good health – you are confident in your body and your looks.  Too many women take weight loss too far, and being too thin can be just as harmful to your health as being overweight.  Don’t take things to extremes!  Be happy, be healthy, and lead a full, productive life.

Healthy Weight for Women – How to get it

Many women after 40 find that increasing physical activity and making a few changes in diet are all it takes to achieve the weight loss they desire.  Realistically, the calculations are easy.  You must either reduce your calorie intake by 3500 calories to lose one pound, or increase your activities enough to burn 3500 calories, which also results in a one pound weight loss.

The easiest way to achieve a good balance is to combine efforts and do both.  Once you start eating good-for-you foods, you will find that not only do you feel better than you have in years, you will love the taste of fresh, healthy foods and it will show not only in your body, but your skin and hair as well.

What is a healthy weight for women?  This is a question that is impossible to answer, because there are so many determining factors.  Do you feel slim and attractive?  Do you look in the mirror and see bulges and flab?  You determine how you want to look, and then start making the necessary changes to get to your healthy weight for women!

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October 25, 2010   Comments Off on Healthy Weight for Women

Bring Food to Work

Should You Bring Food to Work When Watching Your Weight?

Angela, who had a question addressed in an earlier email, had another concern about whether to bring food to work. For women over 40, it is essential that you carry your meals with you in order to lose weight. This was a good question, one that deserves an in-depth answer.

Bring Food to Work- Why It’s a Necessity

Today, it’s nearly impossible to eat healthy if you do not bring food to work. Most restaurants do not offer healthy choices, and fast food establishments are definitely a bad choice. For women over 40, it often helps speed your progress if you do prepare meals at home and take them to work, whether it be breakfast, lunch, dinner or a combination (depending on what hours you work.)

You might want to include a few healthy snacks as well, so that you aren’t tempted to eat out of vending machines that usually offer only junk – chips, candy bars, donuts, etc. Remember, it’s best to eat small portions and eat every 3 or so hours, so take plenty of healthy choices with you.

Bring Food to Work- What Else Can You Do to Lose Weight?

In addition to choosing healthy foods, drink plenty of water while you work as this helps to fill you up and increase metabolism. Fruit juices are fine, too, and if possible take a short walk on your lunch hour to work off a few of those calories.

A walk will also give you a little extra boost of energy, so you will feel revitalized for the rest of the afternoon while you work! Even a brisk 10 or 15 minute walk can make an enormous difference in your energy level, so that you can avoid that “sluggish” feeling you sometimes get at work.

If you choose to bring food to work, what kinds of foods should you prepare? In order to lose weight, women over 40 should determine their own “metabolic type.” This basically means that you should determine how often you eat throughout the day, what types of foods you eat, what times of the day you eat most, and how food plays a role in your life (not that important, important, center of your life.) Once you determine this, you can bring food to work that will be most effective for your individual needs.

Bring Food to Work- What to Eat After Work

In Angela’s case, the foods that will best help her lose weight are complex carbs in the mornings and early afternoon along with little to no protein. This switches around in the evenings, when she should begin eating protein and no carbs. Salad and low-carb veggies are great for women over 40, because they add fiber which makes you feel full longer. They also aid in digestion.

When you want to bring food to work, you should become aware of how many calories particular foods contain and what size portions you are eating. Once you determine how many calories a portion of a particular food contains, you will find that it doesn’t take long for this to become automatic – in other words, you won’t have to spend time looking up calories for the rest of your life, because you will automatically know what portion size to eat, and how many calories it contains.

Bring Food to Work- Healthy Lifestyle Changes

Most women over 40 find it more difficult to lose weight than they did when they were younger, and that’s natural. Metabolic and hormone changes affect your body, so it’s necessary that you make some healthy lifestyle changes.

I recommend that you bring food to work, eat small portions often, and include foods like whole grains, pasta, root veggies, oatmeal, almonds and fresh fruits. Not only will you lose those unwanted pounds, you will likely find that you save money in the process by avoiding all of those restaurants packed with “bad” foods!

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September 9, 2010   Comments Off on Bring Food to Work

Things to Do and Eat for Your Hormones

Things to Do and Eat for Your Hormones – Easy Tips for a Balanced, Healthy Life

If you’re wondering about things to do and eat for your hormones, you’ll be glad to know you aren’t the only one. A woman over 40 often has hormone fluctuations that can interfere with their attempts to lose weight among other things, such as hot flashes, night sweats and lack of energy.

If this all sounds a bit too familiar, you will find some great (and effective) tips in this article to help you balance your life, feel great, and shed those excess pounds that won’t seem to let go no matter what you do.

The first thing you should do to alleviate problems you may be having is to know your body; when hormones fluctuate the most, when you seem less anxious and calm. By anticipating when fluctuations will cause the most symptoms, you can ready yourself so that stress can be lessened.

Things to Do and Eat for Your Hormones- Tips

Here are a few pointers regarding things to do and eat for your hormones that will help you remain a sexy, happy woman instead of transforming in to a monster when things get out of balance.

  1. First of all, if you need to lose weight, realize that crash diets and diet pills are not the answer. For a woman over 40, the best solution for dropping the extra pounds is to eat a healthy, balanced diet and get plenty of exercise. Fruits, vegetables and other good-for-you foods will not only help you shed the weight, they will help you feel better both physically and mentally.
  2. Realize that you need to relax. Practice relaxation techniques like deep breathing, yoga and pilates. During those times when estrogen levels are at their highest, you tend to feel more relaxed and calm; you also feel more attractive. When these hormones begin to decline, the opposite is true. This is when you really need to make sure you are consciously working to relax, and get plenty of rest.
  3. For a woman over 40, it is essential that you do your best to live a healthy, balanced lifestyle, especially if you need to lose weight. This is a time in your life when stress hormones like adrenalin and cortisol can cause you to look and feel bloated, especially around the middle. The more sleep you get and the better you keep stress levels down, the better off you will be.
  4. When it comes to things to do and eat for your hormones, remember that DHEA is important. This hormone actually helps block fat storage, and making efforts to ensure that your estrogen levels are normal will benefit this good hormone.
  5. Increase your metabolism by eating foods that stimulate your fat and calorie burning ability. These foods include olive oil, rice bran, fresh fruits, fish, high protein foods and vegetables that are steamed, baked or boiled, not fried.

For a woman over 40, doing everything possible to live a healthy lifestyle is essential for looking and feeling fit and attractive even as you continue to grow older. Getting an adequate amount of rest is important, and keeping stress levels down is crucial. If you have made many attempts to lose weight without success, remember that foods are not the only factor in your results. Engage in stress reducing activities, eat healthy foods, and get plenty of exercise.

Things to Do and Eat for Your Hormones- What to Look For

Become familiar with those times of the month when you seem to be the most anxious and stressed, and learn what techniques work best for you in reducing these symptoms. When you feel that things are getting out of control, refer back to these things to do and eat for your hormones; you will find that your skin glows, your body is in great shape, and you have a peaceful calmness within.

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July 18, 2010   Comments Off on Things to Do and Eat for Your Hormones

Ideal Weight for Women

Ideal weight for women – hint: It isn’t the same for every individual!

What is the ideal weight for women? The answer to that question isn’t an easy one, as several factors are involved. Truthfully, you want to look and feel healthy and attractive. Most women know if they need to lose weight without even looking at a scale!

Women after 40 tend to way a few pounds more than when they were in their twenties and thirties, but that’s natural – as long as you haven’t gained a substantial amount of weight.

Ideal Weight for Women- Factors to Know

An ideal weight for women depends on whether you have a small frame, a large frame or are average size and height. Some women are naturally big boned, and will never be a tiny, petite woman. Muscle compared to fat makes a difference as well, as muscle weighs more than fat does – but you actually look slimmer if you have good muscle tone, even if you weigh more than a woman with less muscle.

Many women after 40 decide it’s time to lose weight when they have put on 10 or 15 pounds. At this stage in life, it’s very normal to gain about one pound per year if you maintain the same diet. This means that over 10 years, you will likely gain 10 pounds.

This is NOT a weight problem nor should it be considered obesity – it’s just a simple fact of life. If you do want to shed a few pounds, it’s fairly simple to accomplish.

The ideal weight for women should also be a weight you feel comfortable with. You may have an average build, be 5′ 6″ tall, and weigh 150 pounds. While some might consider this heavy, every woman handles their weight differently, which means you may look slim at that height and weight while someone else looks heavy.

Ideal Weight for Women- How to Get to It

If you do decide that you are beginning to look a little pudgy and want to lose weight, there are some things you should do to make it easier; this is particularly true for women after 40.

  1. Add exercise that builds a small amount of muscle. This can be yoga, pilates or light weight-bearing exercise. You won’t look like a bodybuilder, but the small amount of muscle you do put on will burn fat and calories due to the increase in metabolism.
  2. Eat foods that burn fat and keep you satisfied, so that you won’t be inclined to snack on processed foods and those heavy in fat. Fresh fruits, whole grains, low-fat yogurt, steamed vegetables, fish, foods high in protein and beans (because of the fiber) are all good choices. Add lots of water and a glass or two of green tea each day.
  3. Get plenty of sleep. Studies have shown that women after 40 often don’t sleep as well, due to hormone fluctuations that can cause night sweats and other sleep interruptions. A full night’s sleep (7 hours or more) help you lose weight. Studies have shown that sleep deprivation raises the level of hunger hormones, while decreasing those hormones responsible for making you feel full.

Ideal Weight for Women- Lessons to be Learned

What is the most important lesson to be learned here? To stop worrying about the “ideal weight for women” and think more about how you look, how you feel, and how healthy you are. Women after 40 these days are just beginning life! You want to be vibrant, full of life and beautiful. If you need to lose weight, follow the tips above. And remember – you are at your ideal weight when you are comfortable with yourself and how you look!

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July 4, 2010   Comments Off on Ideal Weight for Women