Effective Exercises for Weight Loss Women Over Forty Can Try

Effective Exercises for Weight Loss Women Over Forty Can Try

Just as it went through unique changes during your 20s and 30s, your body is sure to take you through a wide range of transformations, both subtle and inescapable, once you enter and cruise through your 40s. All of these developments are, of course, perfectly normal, but there’s no question that they can make women feel the roller coaster of emotions as they discover that their body no longer appears and works like it did during more youthful stages in their lives.

Here are just some of the things that happen to a woman’s body when she reaches 40 years of age:

Muscle and bone mass can take huge dips. The loss of mass began back in your 30s and will inevitably continue during your 40s, but the process will be accelerated if you shy away from working out.

Testosterone and estrogen levels drop, too. These hormones are designed to aid your muscles, and so their downward turn will translate to taking much longer to recover from strenuous exercises. Lower estrogen levels are also a main cause of accumulating belly fat.

Effective Exercises for Weight Loss Women Over Forty Can Try

Conversely, the stress hormone cortisol can increase at this time. It won’t help your struggle to recover faster from workouts because higher cortisol levels means faster muscle breakdown.

Your metabolism begins to slow down at a rate of about 5 percent per year after your 40th birthday. This is the signal that you would need to stop eating high-carb, high-sugar, high-calorie foods, as it is now a lot easier to pack on the pounds — and they are much more stubborn about leaving your body for good.

Getting your sweat on

To help get your body back in shape, there are a number of exercises for weight loss women over forty can consider including in their regular routine. By working out, eating right, and being smart about your whole approach to your fitness, you can shed the excess pounds and prime yourself up for optimal health as you advance in years.

Add these exercises to your routine:

Strength train by lifting weights. Your best bet for burning fat in your body and losing weight is to build muscle. Lifting weights is one of the best ways to prevent muscles from shrinking and weakening, and to help them stay strong and flexible.

Effective Exercises for Weight Loss Women Over Forty Can Try

Work out harder, for shorter periods. There’s no need to slave for hours in the gym at a relatively comfortable pace — not only is that exhausting, but it’s also ineffective for weight loss. Consider high-intensity workouts that you can complete in just a short amount of time, like eight minutes. You must give your all-out effort on different movements, like skipping, running and cycling, and combine them with short rest periods.

Stretch and stay flexible. Being in your 40s means that your muscles are slowly shortening, tightening and becoming more prone to injury. You can prevent this by maintaining flexibility, which you can achieve through stretching. Yoga and Pilates are excellent workouts that can incorporate stretching and flexibility exercises into your routine. Aim to hold stretches, without bouncing, for about 10 to 15 seconds to really improve your flexibility.

Try quick bursts of movement. Jumping, skipping, running, hopping and climbing stairs are all excellent moves for slowing down bone density loss.

Going the distance. Running is a great way for women over 40 to stay in shape. It’s best to mix up your running routine to get the best weight loss results, like increasing difficulty by using intervals (alternating periods of walking with running) or increasing the incline on a treadmill for a more challenging run.

Other resources:
A Guide to Adapting Yourself to Your CPAP Mask
A Guide to Fitting and Replacing CPAP Masks
5 Major Problems with CPAP Masks and Their Solutions

Simplify Your Kitchen to Boost Your Weight Loss Success

Simplify Your Kitchen to Boost Your Weight Loss Success

Many weight loss programs and systems over-complicate the process, requiring you to use confusing tracking methods and complicated cooking techniques. It can be exhausting to spend a lot of time tracking information or slaving away in the kitchen preparing the right types of food that you need. In fact, it is common for people to “burn out” on their weight loss efforts if they are having a hard time keeping up with the requirements for tracking or meal preparation.

Long Term Success: Keep it Simple

If you want to achieve long-term success with your new habits, then you need to make sure to keep things simple. These basic steps can make it possible for you to achieve the results that you desire, and it’s much easier to maintain the lifestyle when you aren’t over-complicating things.

I’ve found a lot of great tips from Tim Ferriss and his simple cooking strategies. He’s provided many tips about cooking healthy, delicious food by using basic ingredients and easy kitchen tools. For more information about his tools and cooking gear, check out his blog post that lists all of the kitchen gear that he uses to prepare simple meals. He provides a clear and easy list with the exact tools that are used to prepare his meals.

Simplify Your Kitchen to Boost Your Weight Loss Success

Find What Works for You

The best thing that you can do is find the kitchen tools and systems that work for you and your family. Once you dial in a few recipes, you can rotate through those recipes and add in a few new meals here and there when you would like to experiment and try something new.

It is common for people who have successfully lost weight to have 10 or 15 recipes that they rotate through. Even though it might sound boring to eat the same types of food over and over again, it saves quite a bit of time and money when you are sticking to the simple systems that work for you.

For more information about creating healthy daily habits, subscribe to my podcast where I share all of the details that you need. Common topics include fat loss for women over forty, daily lifestyle habits, Paleo nutrition, and other topics related to health and wellness.

More to read: 5 Major Problems with CPAP Masks and Their Solutions

How to Lose Weight Quickly in 4 Easy Step

How to Lose Weight Quickly in 4 Easy Step

Surgery is not the only way to lose the excess weight — quick. There are ways to shed the pounds without undergoing a radical procedure. And you can even have fun in the process, too.

That’s right, weight loss can be fun. It doesn’t have to feel like a prison sentence wherein you deprive yourself of food, which isn’t healthy, by the way. Some weight loss plans are also so severe that you have to drag yourself out of bed at the crack of dawn just to work out, every single day. Not fun at all, and you end up doing this only a few times before you give up.

So here’s how to lose weight quickly in four easy steps.

How to Lose Weight Quickly in 4 Easy Step
  1. Introduce lifestyle changes that will make your body and your life better.

The lack of sleep, the cigarette smoking, the daily fast food meals — all these will take a toll on your body. By eliminating these bad habits, you are beginning your journey to a slimmer and healthier self.

But do it gradually. Take out one bad habit a day. If you get drive-thru lunches and dinner every day, eliminate drive-thru dinner for one week. The next week, eliminate both drive-thru meals and instead pack a lunch, and eat in thrice a week. Gradual, small changes allow you to get used to the new and better lifestyle and improve your chances of maintaining it.

  1. Skip the processed foods when shopping for groceries.

You’re getting used to the idea of a better lifestyle, now you need better food to keep it up. Look in your fridge and pantry; get rid of anything processed, salty snacks and frozen desserts with refined sugar.

Buy real, fresh foods instead. Make a list of it before heading to the store so you don’t get overwhelmed. Stock up on nuts and seeds, fresh fruits and vegetables, grass-fed or organic meats, and fish or seafood. You may also want to opt for healthier oils like coconut oil and olive oil.

How to Lose Weight Quickly in 4 Easy Step
  1. Run, bike — get fit with a friend.

Work out with a buddy a few times a week. Make it interesting, too, by combining usual exercises with the not-so usual, like Zumba or mountain climbing. You’ll not only lose the excess pounds but also have more energy.

  1. Relieve stress.

Stress plays a crucial role in adding pounds, especially right around the tummy. Instead of simply clenching your fist or sitting in front of the TV, mindlessly eating salty or sweet snacks, take a moment to breathe. Focus on breathing and it will calm you down.  Doing yoga also helps relieve stress. And when you have time, book a massage or spa treatment.

More to read: A Guide to Adapting Yourself to Your CPAP Mask