10 Great Tips for Losing Weight after 40

Woman Measuring Her Weight | Losing Weight After 40 | Featured

Losing weight after 40 can be challenging, but it isn’t impossible. You may still shave off those stubborn pounds without beating yourself up!

Here are 10 strategies that may help you get in your best shape and look your best.

RELATED: Bottoms Up for These Green Juice Recipes for Weight Loss

10 Tips for Losing Weight after 40 | Techniques to Shed Pounds

father weighs his son on scales losing weight after 40

1. Build Strength

Man Flipping Tire | Losing Weight After 40

Between your work, family, and other responsibilities, you may not have free time anymore to do physical activities.

However, you have to prioritize your overall health and your weight, specifically.

To begin losing weight after 40, concentrate on building and maintaining your muscle mass. This is because as you age, your muscles deplete by 3-5%.

If you have more muscle tissues, you also burn more calories, even when you’re resting. These will boost your metabolism and help you shake off unwanted weight.

One effective way to build muscle mass is by doing a regular strength routine.

Keep in mind to target all your major muscles. Don’t just focus on one area of your body.

Tip:

Include bodyweight exercises and weightlifting in your workouts such as squats and pushups.

You may also do high-intensity interval training and aerobic exercises along with your strength training.

2. Reduce Alcohol Consumption

Man Drinking Beer | Losing Weight After 40

Revisit and make some changes in your drinking habits. Decreasing your alcohol intake can help you lose weight.

This is because alcohol has lots of calories. Some mixed drinks even have calories similar to a meal, except for the nutritional value.

Additionally, alcohol can affect your sleeping pattern, which is connected to your metabolism.

Alcohol also stimulates your appetite and makes you feel hungry.

This means that when you cut down on alcohol, you also cut back on meals that go with your drinking sessions.

You get to avoid making poor food choices and overindulging mindlessly.

Tip:

If you can’t cut out alcohol drastically, you may do it gradually. Also, watch the type and serving size of your drink.

Different beverages vary in their calorie content.

You may also opt for alcohol-free options as an alternative. There are non-alcoholic beers, with lower calories, available in the market.

3. Get a Good Night’s Sleep

Woman Sleeping on Soft Bed | Losing Weight After 40

One way to take care of your physical and mental health is by ensuring that you sleep well regularly. It can lower your risk of developing dementia and also plays an essential role in weight management.

However, it’s common for people over 40 to have problems getting sufficient sleep. This is normal for women as they enter the menopausal stage wherein they experience difficulty in sleeping.

If you’re not getting good-quality sleep, chances are you’ll gain weight. Plus, you might be too tired and tempted to just skip your strength training.

You need to have at least 7-9 hours of sleep every day.

Getting less than this may increase your ghrelin — your appetite hormone, and lessen your leptin — your hunger control hormone.

This may lead to food cravings, especially those that are high in sugar and fat content.

Additionally, a study shows that those who had five hours of sleep or less were at a higher risk of developing obesity.

Consult a sleep doctor if, despite all your efforts, you still can’t get restorative sleep.

Tip: If you find it hard to sleep, consider changing your habits and sticking to a routine. You may also do a bedroom makeover, and make it an ideal sleep environment.

4. Get a Thyroid Screening

Patient Listening to Doctor | Losing Weight After 40

The primary responsibility of your thyroid hormone is to regulate your metabolism.

However, about 5% of Americans aged 12 and older have hypothyroidism, a disease wherein your thyroid gland is underactive.

This is more common among older adults, especially women.

If you’ve already been working out and watching what you eat but still don’t lose pounds, your thyroid may not be functioning well.

Watch out for the following symptoms as you may have this condition:

  • Weight gain
  • Fatigue
  • Depression
  • Constipation
  • Dry skin and hair
  • Muscle weakness

Tip: You may treat your hypothyroidism with the help of artificial hormones. Seek a doctor to have your thyroid levels checked.

5. Avoid Greasy Food

Woman Eating French Fries | Losing Weight After 40

You may have already heard of this tip before — and it’s because it’s effective in losing those fats. Fried food has lots of fat content which can result in weight gain.

As you enter your 40s, you experience physical changes, which can make it hard for you to lose some weight.

If you binge on fried food, you’re giving your body a tougher job of losing excess fat.

Tip: 

Exchange your fried meals with oven-baked alternatives. For instance, you may try a classic baked chicken instead of a fried one.

With this, you still get to enjoy the same food but with fewer calories.

RELATED: 10 Best Diets For Men (and How to Choose One)

6. Add Omega-3 to Your Diet

Sources of Omega 3 Acids | Losing Weight After 40

Omega-3 fatty acids provide several health benefits such as improved brain, heart, and skin health, and lower risk of depression.

Additionally, incorporating food items that are rich in omega-3 into your meals can help you lose weight easily.

You may consider adding the following options to your diet:

They may help decrease your appetite and hunger, increase your metabolism, and boost the number of calories you burn during a workout.

A study also reveals that omega-3 fatty acids can benefit women over the age of 40 during their menopausal stage.

These nutrients may aid in lessening the intensity and frequency of your hot flashes.

Tip: Take 300-3,000 mg of fish oil each day to aid in fat loss.

7. Start Swimming

Swimmer Leaning on Edge | Losing Weight After 40

According to the Centers for Disease Control and Prevention, swimming ranks fourth in the most popular activity in the US.

It provides an entire body workout as it moves your body from head to toe.

As you work your body, your cardiovascular system develops as well, making your lungs and heart strong.

Additionally, this full-body activity lessens your risk of developing chronic illnesses.

Since this workout uses your whole body, it’s an effective way to burn some calories without overusing your bones and joints.

If you weigh 150 pounds, you can burn as much as 400 calories if you go swimming for an hour.

Tip: You may start once to thrice per week, swimming for 10-30 minutes per session.

Afterward, you may gradually increase your duration, adding five minutes every week.

8. Increase Calcium Intake

Woman with Milk | Losing Weight After 40

If you want to improve your fat-burning potential after reaching 40, ensure that you’re getting enough calcium in your meals.

A study was conducted among obese adults wherein the participants were divided into two groups. Both underwent a 12-week diet program.

Those with increased calcium levels lost more weight compared with adults with lower calcium intake.

Also, this mineral helps rebuild and strengthen your bones as you age. Add these calcium-rich foods to your diet:

Tip: Instead of water, use milk when making cereals, oatmeals, soups, sauces, waffles, and pancakes.

9. Drink More Water

Man Drinking a Fresh Glass of Water | Losing Weight After 40

When it comes to losing weight after 40, your drinks are just as crucial as your meals.

A study shows that those who consumed more water had a reduction in their calorie intake.

Water also improves your metabolism, leading to an increase in the amount of fat that your body burns.

You lose water throughout the day primarily through urinating and sweating.

Experts recommend drinking eight glasses of water every day to replenish the fluids in your body and to avoid dehydration.

Tip: Drink water before you eat to help lower your appetite.

10. Avoid Eating At Night

young hungry man eating food night | avoid eating at night | losing weight after 40

One tip for losing weight after 40, or for every age for that matter, is to avoid midnight snacks. Eating at night can greatly affect a person’s diet.

The best way to control this is to have the most calorie intake at lunch or before 3 p.m.

Most importantly, it is best to know that you need to take care of what you eat more than thinking of when to do it.

Push-up jacks are one of the best exercises for losing weight after 40, just watch this video by LIVESTRONG.COM:

After stepping into your fourth decade, it may be easier to accumulate some pounds — and harder to lose them.

However, don’t lose hope. Incorporate these tips for losing weight after 40 into your lifestyle for a healthier and stronger you.

Which do you think is the most effective way to lose weight?

View Results

Loading ... Loading ...

Do you have other tips for losing weight after 40? Please share your thoughts with us in the comment section below!

Up Next: 

Join the healthy living conversation with us on Facebook, Instagram, and Pinterest. We want to hear your story—let’s connect via these channels. Find our community online and join the healthy living revolution today!

458 thoughts on “10 Great Tips for Losing Weight after 40”

  1. A motivating discussion is definitely worth comment. I believe that you need to write more about this subject, it may not
    be a taboo subject but typically people do not talk about these issues.
    To the next! Best wishes!!

  2. I was recommended this blog by my cousin. I am not sure whether this post is
    written by him as nobody else know such detailed about my trouble.
    You are wonderful! Thanks!

  3. Quality articles or reviews is the crucial to
    attract the viewers to pay a visit the web site, that’s what this website is providing.

  4. This is very interesting, You are a very skilled blogger.
    I have joined your feed and look forward to seeking more of your magnificent
    post. Also, I have shared your website in my social networks!

  5. With havin so much content do you ever run into any
    issues of plagorism or copyright infringement? My website
    has a lot of completely unique content I’ve either written myself or outsourced but it seems
    a lot of it is popping it up all over the web without my authorization.
    Do you know any ways to help protect against content from
    being ripped off? I’d truly appreciate it.

  6. I was excited to uncover this page. I need to to thank you for your
    time due to this wonderful read!! I definitely appreciated every bit of it
    and i also have you book marked to look at new things on your website.

  7. You actually make it seem really easy along with your presentation but I find this matter to be actually something which I believe I’d never understand. It seems too complicated and extremely broad for me. I’m having a look forward to your next post, I will try to get the grasp of it!

  8. Vielen Dank für Die Schönen Beitrag. Ich tatsächlich untersuchen dieses Thema für irgendwann . Die Waren und Details Sie angeben, ich war nicht aufmerksam. Ich könnte sein anhängend Ihre Site jetzt und mit etwas Glück Sie werden zusätzlich Ideen und Einsichten.

  9. An fascinating dialogue is worth comment. I feel that you should write extra on this matter, it won’t be a taboo subject however typically persons are not enough to talk on such topics. To the next. Cheers

  10. Hi there! Would you mind if I share your blog with my myspace group? There’s a lot of folks that I think would really enjoy your content. Please let me know. Cheers

  11. Youre so cool! I dont suppose Ive learn something like this before. So nice to find any individual with some unique ideas on this subject. realy thanks for beginning this up. this web site is something that is wanted on the web, somebody with a bit of originality. useful job for bringing something new to the internet!

  12. I was wondering if you ever thought of changing the structure of your blog? Its very well written; I love what youve got to say. But maybe you could a little more in the way of content so people could connect with it better. Youve got an awful lot of text for only having one or 2 pictures. Maybe you could space it out better?

  13. I found your blog web site on google and test just a few of your early posts. Continue to keep up the very good operate. I just extra up your RSS feed to my MSN News Reader. Seeking forward to studying more from you in a while!

  14. I love your blog.. very nice colors & theme. Did you create this website yourself? Plz reply back as I’m looking to create my own blog and would like to know wheere u got this from. thanks

  15. Hi, I think your site might be having browser compatibility issues. When I look at your website in Safari, it looks fine but when opening in Internet Explorer, it has some overlapping. I just wanted to give you a quick heads up! Other then that, fantastic blog!

  16. Excellent post. I was checking continuously this blog and I’m inspired! Extremely useful information specially the remaining part 🙂 I deal with such info much. I used to be seeking this particular info for a long time. Thank you and good luck.

  17. I would like to thnkx for the efforts you have put in writing this blog. I am hoping the same high-grade blog post from you in the upcoming as well. In fact your creative writing abilities has inspired me to get my own blog now. Really the blogging is spreading its wings quickly. Your write up is a good example of it.

  18. Have you ever thought about publishing an ebook or guest authoring on other blogs? I have a blog centered on the same information you discuss and would really like to have you share some stories/information. I know my viewers would enjoy your work. If you are even remotely interested, feel free to shoot me an e-mail.

  19. I know this if off topic but I’m looking into starting my own weblog and was wondering what all is required to get set up? I’m assuming having a blog like yours would cost a pretty penny? I’m not very web smart so I’m not 100 positive. Any recommendations or advice would be greatly appreciated. Many thanks

  20. Hello, I think your site might be having browser compatibility issues. When I look at your blog in Ie, it looks fine but when opening in Internet Explorer, it has some overlapping. I just wanted to give you a quick heads up! Other then that, fantastic blog!

  21. Hi, I think your website might be having browser compatibility issues. When I look at your blog site in Safari, it looks fine but when opening in Internet Explorer, it has some overlapping. I just wanted to give you a quick heads up! Other then that, fantastic blog!

  22. Hey There. I found your blog using msn. This is an extremely well written article. I’ll be sure to bookmark it and come back to read more of your useful info. Thanks for the post. I will definitely return.

  23. Thanx for the effort, keep up the good work Great work, I am going to start a small Blog Engine course work using your site I hope you enjoy blogging with the popular BlogEngine.net.Thethoughts you express are really awesome. Hope you will right some more posts.

  24. Have you ever thought about adding a little bit more than just your articles? I mean, what you say is fundamental and everything. Nevertheless imagine if you added some great pictures or videos to give your posts more, “pop”! Your content is excellent but with images and videos, this website could definitely be one of the most beneficial in its field. Awesome blog!

  25. Having read this I thought it was very informative. I appreciate you taking the time and effort to put this article together. I once again find myself spending way to much time both reading and commenting. But so what, it was still worth it!

  26. Thanx for the effort, keep up the good work Great work, I am going to start a small Blog Engine course work using your site I hope you enjoy blogging with the popular BlogEngine.net.Thethoughts you express are really awesome. Hope you will right some more posts.

  27. Great work! That is the kind of information that are meant to be shared around the net. Shame on Google for no longer positioning this put up higher! Come on over and consult with my website . Thanks =)

  28. Thanx for the effort, keep up the good work Great work, I am going to start a small Blog Engine course work using your site I hope you enjoy blogging with the popular BlogEngine.net.Thethoughts you express are really awesome. Hope you will right some more posts.

  29. hello!,I like your writing so a lot! proportion we keep up a correspondence
    more about your post on AOL? I need a specialist in this space
    to solve my problem. Maybe that is you! Having a look forward to see you.

  30. Hi there! This post couldn’t be written any better! Reading through this post reminds me of my previous room mate! He always kept talking about this. I will forward this article to him. Pretty sure he will have a good read. Thank you for sharing!

  31. Hi there! This post couldn’t be written any better! Reading through this post reminds me of my previous room mate! He always kept talking about this. I will forward this article to him. Pretty sure he will have a good read. Thank you for sharing!

  32. After research just a few of the blog posts on your web site now, and I really like your manner of blogging. I bookmarked it to my bookmark website record and can be checking back soon. Pls try my site as effectively and let me know what you think.

  33. ps5 accessories

    Those are yours alright! . We at least need to get these people stealing images to start blogging! They probably just did a image search and grabbed them. They look good though!

  34. jeep accessories

    Thanx for the effort, keep up the good work Great work, I am going to start a small Blog Engine course work using your site I hope you enjoy blogging with the popular BlogEngine.net.Thethoughts you express are really awesome. Hope you will right some more posts.

  35. Its like you read my mind! You appear to know so much about this, like you wrote the book in it or something. I think that you could do with a few pics to drive the message home a bit, but instead of that, this is magnificent blog. A fantastic read. I’ll certainly be back.

  36. bose headphones

    Hi there! This post couldn’t be written any better! Reading through this post reminds me of my previous room mate! He always kept talking about this. I will forward this article to him. Pretty sure he will have a good read. Thank you for sharing!

  37. Hi there! This post couldn’t be written any better! Reading through this post reminds me of my previous room mate! He always kept talking about this. I will forward this article to him. Pretty sure he will have a good read. Thank you for sharing!

  38. A lot of what you point out is astonishingly legitimate and that makes me wonder the reason why I had not looked at this in this light before. Your piece really did switch the light on for me personally as far as this specific issue goes. Nonetheless there is actually 1 issue I am not necessarily too comfortable with and while I make an effort to reconcile that with the core theme of your issue, allow me see what the rest of the readers have to point out.Nicely done.

  39. It’s a pity you don’t have a donate button! I’d certainly donate to this superb blog! I guess for now i’ll settle for book-marking and adding your RSS feed to my Google account. I look forward to new updates and will share this website with my Facebook group. Chat soon!

  40. Hey there! I just wanted to ask if you ever have any trouble with hackers? My last blog (wordpress) was hacked and I ended up losing several weeks of hard work due to no data backup. Do you have any solutions to stop hackers?

  41. I blog commonly and I genuinely appreciate your content. This amazing information has absolutely actually peaked my rate of interest. I am likely going to book mark your web page and keep checking for all new facts pertaining to when a week. I opted in for your RSS feed in addition.

  42. My spouse and I stumbled over here different web page and
    thought I might as well check things out. I like what
    I see so i am just following you. Look forward to exploring your web page again.

Leave a Comment

Your email address will not be published.

Trending

Get Updates

SIGN UP FOR OUR NEWSLETTER TODAY

Newsletter