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Blog Nutrition Diets Best Diet For A 40-Year-Old Woman: An Effective Weight Loss Plan For All The Ladies Over 40

Best Diet For A 40-Year-Old Woman: An Effective Weight Loss Plan For All The Ladies Over 40

best effective diet for 40 year old woman

An Irreversible Process

Although we are all different, there is one thing that many women have in common, that is the fear of changes that come with aging. Obviously, everyone wants to age gracefully, that is, except for those who dream of being forever young. The sad truth is, aging is irreversible and inevitable, and there is nothing you can do about it. But you can fight certain side-effects of growing older, such as weight gain. If you wonder: “What is the best way to lose weight for women?” or “What is the best diet for a 40-year-old woman?”, then this article is exactly what you need. Read on to find out what is the best diet for a 40-year-old woman, and how to get the most out of your weight loss.

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What Contributes To Your Weight Gain?

You may already know that there are numerous diets that claim to be able to help you lose weight. To choose the most effective diet for a 40-year-old woman, you need to understand what contributed to your weight gain. Here are the main factors that affect your weight management after 40 (2):

  • Hormonal changes. Although 40 seems like too early for menopause, it is right around the corner. Women aged 45 and older, who go through menopause, experience a significant decrease in estrogen, which promotes weight gain.
  • Muscle loss. Age-related muscle loss makes the body burn fewer calories than it used to, which slows down your metabolism and makes it harder to slim down and easier to pack on pounds.
  • Increased stress levels. Growing older brings along more responsibilities, which are often a cause of stress. Increased levels of stress promote weight gain and harm your overall wellness.
  • Poor sleep quality. Sleep is extremely important for the proper functioning of your body. High levels of stress and some menopause symptoms lead to poor sleep quality, which in turn makes you put on more pounds.

Read More: How To Lose 40 Pounds In 2 Months: The Best Plan To Help You Chase Away Those Extra Pounds

best diet for 40 year old woman
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Best Diet For A 40-Year-Old Woman To Lose Weight

Your choice of approach is extremely important when you try to plan the best weight loss diet for a 40-year-old woman. You can start a diet that limits the consumption of a certain nutrient, but then you would have to search for the answers to such questions as: “How many carbs per day to lose weight for a woman?”, “How many ounces of fat can you eat without putting on pounds?”, and “How many proteins should I eat to preserve my muscle mass?”. Since that would only take more time and effort, why not stick to a traditional, effective, scientifically proven, and specialist-approved way of losing weight? Here are some recommendations for the best diet for a 40-year-old woman (1):

  • Caloric Deficit

Since with age the human body begins to burn fewer calories than it used to, you can’t expect a diet that helped you slim down when you were young to work as effectively now. Therefore, the main question that you need to ask is: “How many calories should I eat per day?”. Now, before trying to figure out the best caloric deficit for you, you need to find out what your energy requirements are. You can use a calculator, look up a formula and calculate it yourself, or ask a specialist to do it for you. After you have learned how many calories you burn daily, you should take that number and cut it by 500-1,000 calories, as long as that doesn’t take you below 1200 calories per day (5). This should result in you losing 1-2 pounds (0.45-1kg) of fat a week (3). Such a reduction is approved by the specialists since it is safe and provides you with sustainable results. So, if you usually burn 2,000 calories a day, eating 1,500 calories per day should make you lose an average of 1 pound per week.

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best diet for 40 year old woman
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  • Choice Of Foods

You are what you eat. And although the key to successful weight loss is a proper caloric deficit, your food choice is super important. It is up to you whether you will slim down in a healthy way, or temporarily shed a couple of pounds while hurting your health. So, to reach a safe and sustainable result, the best diet for a 40-year-old woman should provide you with the following:

  1. Fiber. This dietary component prolongs your feeling of fullness and promotes healthy digestion. You can find plenty of fiber in fruits and vegetables, beans and legumes, whole grains, and others.
  2. Proteins. These are the building blocks of your body. If you want to maintain or increase your muscle mass, protein consumption is a must. They are also beneficial if you want to slim down, since, like fiber, they promote a feeling of satiety. Make sure your diet includes the following protein-rich foods: eggs, lean meats, poultry, dairy, fish, beans, and legumes (4).
  3. Healthy fats. Mono- and polyunsaturated fats are essential for the proper functioning of your body. They decrease the risk of various diseases, such as diabetes, cardiovascular diseases, and obesity. Fatty fish, avocadoes, olives, olive oil, nuts, and nut oils are packed with healthy fats.
  4. Vitamins and minerals. Without them, your body would fail to function properly. Eat up on fruits, vegetables, beans, legumes, whole grains, eggs, seafood and fish, and other foods to make sure that your body gets enough of all the essential micronutrients.
best diet for 40 year old woman to lose weight
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  • Water

You should never underestimate the importance of proper hydration. Drink plenty of water to maintain sound health, boost your overall wellness and shed some pounds. Avoid sugary drinks and juices and opt for plain water, or calorie-free beverages and drinks, such as unsweetened tea and coffee, infused water, and others.

Weight Loss According To The Age

Conclusion

The best diet for a 40-year-old woman is a safe and balanced nutritional plan. It creates an adequate energy deficit of 500-1,000 calories and provides you with all the vital nutrients. Such a nutritional plan will help you slim down without having to risk your health and wellness. To create the best weight loss approach for you personally, please, consult with a specialist.

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See also  7-Week Pregnancy Diet: How To Get The Best Nutrition For You And Your Baby

DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

  1. 14 Ways to Shed Pounds After 40 (2020, webmd.com)
  2. 5 Reasons It’s Harder to Lose Weight With Age (2019, everydayhealth.com)
  3. Counting calories: Get back to weight-loss basics (2020, mayoclinic.org)
  4. Protein (n.d., hsph.harvard.edu)
  5. Weight loss: 6 strategies for success (2019, mayoclinic.org)
N. Midland
N. Midland

Nikki is an experienced writer who specializes in nutrition, weight management and overall health. Due to her personal struggles with weight in the past, she has also developed a keen interest in fitness and exercising. Nikki believes that since she started doing sports, not only her body, her whole life has drastically changed for the better. Nikki has a great passion for helping people achieve their weight loss goals. She stands firm in her belief that tackling challenges is the only way to become a better version of yourself that is why she urges her readers to never give up.

K. Fleming
K. Fleming

I am a U.S. educated and trained Registered Dietitian (MS, RD, CNSC) with clinical and international development experience. I have experience conducting systematic reviews and evaluating the scientific literature both as a graduate student and later to inform my own evidence-based practice as an RD. I am currently based in Lusaka, Zambia after my Peace Corps service was cut short due to the COVID-19 pandemic and looking for some meaningful work to do as I figure out next steps. This would be my first freelance project, but I am a diligent worker and quite used to independent and self-motivated work.

Kristen Fleming, MS, RD, CNSC

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