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Weight Loss 101: Easy, Safe Weight Loss Plan for Women Over 40

By Rob Poulos...

You’ve always approached your food carefully.  During dinner, you say no to dessert; instead of taking the elevator to work, you opt for the stairs to burn a few more calories.  Yet when it comes time to see the results on the scale, the work doesn’t add up: instead of losing weight, you keep on gaining weight.  So what’s the deal?

Well, here’s the deal: Your body is changing, and not in a good way.  You’re not alone either–many women in their 40s also begin experiencing changes in their body, such as a sluggish metabolism, feeling more tired, and experiencing hot flashes that are more than an occasional occurrence.  It’s something natural that happens when you get older, despite how much you fight it.  But can you fight the weight gain?

If gaining any more weight could send you into overweight or obese territory, listen up: Here’s a simple weight loss plan that works for women over 40.

Weight Loss Plan for Women Over 40

Due to a woman’s changing hormones during her 40s, normal diets won’t necessarily work.  But what will?  Try these ideas instead:

1. First, make sure you don’t have hypothyroidism.  Thyroid problems affect as many as 20 percent of women over 40, and it may be a reason why you can’t lose weight.  But do you really have it?  Simply having trouble losing weight isn’t enough for a diagnosis, but if you also experience hair loss, poor circulation in the extremities, and extreme tiredness, it may be worth a doctor’s visit.  Typical treatments for hypothyroidism include Levothroid or Synthroid, synthetic thyroid hormones.

2. Make weightlifting, not aerobic exercise, a key part of your diet routine.  Although aerobic exercise can help you burn more calories in the short term, in the long term it can reduce your muscle mass, which you need more of to have a higher metabolism.  For a higher metabolism, replace aerobic exercise with weightlifting a few times a week to conserve muscle and keep the metabolism healthy.  Good exercise: For an extra calorie burn, squats, deadlifts, and military presses are good for both your body and heart.

3. Make sure you’re getting enough sleep.  Sleep may seem harder to conquer the older you get, but it’s essential to get enough of it–studies show people who don’t get enough sleep have higher levels of ghrelin, an appetite-stimulating hormone.  For lower hunger levels, aim for 7 to 8 hours of sleep; any less and you could risk feeling hungrier throughout the day, which could cause you to eat more calories.

4. Focus on fueling your body with micronutrients.  Micronutrients are the nutrients we need in smaller quantities that help our bodies operate right; some may even reduce your risk of cancer.  So which foods are best?  Luckily, low-calorie food such as green, leafy vegetables, fruits, and whole grains are swimming with the good-for-you micronutrients to help fuel your day.  You’ll hit a double whammy with this approach: Higher energy levels and a slimmer waistline.  Try it; you’ll love it.

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