Additionally, attempts to lose weight on low-calorie diets can lead to even more lost muscle. Studies have found that regular resistance or strength training may be a better alternative than your daily runs to preserve and gain muscle — even when coupled with a low-calorie diet. Aerobic exercise is still important, just don’t make it your only form of activity.

Changes in your activity levels are one of the main reasons that losing weight after 40 may be more challenging than before. Like many women, you may be putting others first and simply not finding time to exercise. You may also notice that your joints can no longer handle the same activities as before. However, a lack of exercise can lead to muscle loss and fat gain.


Focusing on being healthy means getting about 30 minutes of moderate exercise every day. This level of exercise can keep your heart healthy and work on things like lowering your cholesterol and/or blood pressure. This is a great place to start if you're getting into exercise after a long break. There's no reason you can't start here and progress to more intense goals as you build strength and endurance.
2. Exercise More. Contrary to what your body may want to do, you must exercise more regularly as you age, not less!  If you’re finding yourself slowing down, gradually start ramping it back up.  It’s not a good idea to go from taking an occasional walk to running a 10K.  That’s a fast track to getting an injury.  But start finding ways to fit more physical activity to your life.  The more you exercise, the more insulin sensitive you become (that’s the opposite of insulin resistant!)

2. Exercise More. Contrary to what your body may want to do, you must exercise more regularly as you age, not less!  If you’re finding yourself slowing down, gradually start ramping it back up.  It’s not a good idea to go from taking an occasional walk to running a 10K.  That’s a fast track to getting an injury.  But start finding ways to fit more physical activity to your life.  The more you exercise, the more insulin sensitive you become (that’s the opposite of insulin resistant!)
"One of the reasons that it's difficult to lose weight in your 40s is that you are beginning to lose muscle mass, so the composition of your body tissue changes," explains Keri Peterson, MD, Women's Health advisor. "Having higher muscle mass raises your metabolism, so your body burns more calories." So when you're dealing with the opposite—less muscle mass—that means a slower metabolism. Argh.

Your body has to work harder (meaning it burns more calories) digesting protein than it does fat or carbs, so Palinski-Wade recommends the strategy of upping protein intake to many of her clients, including women who are 40 and over. "Although I don’t promote very high-protein diets, increasing your protein intake from 15 percent of your total calories to 30 percent can help you boost the calories your body burns during digestion, which may just help speed weight loss."
That delicious plate you just bought or cooked up might temp you to gobble it up in just a few bites, but that's probably not a good idea, says Palinski-Wade. "Eating slowly, eliminating distractions at meals, and even putting your fork down in between bites all allow you to get in touch with your body’s satiety signals and to stop eating when satisfied."
Very soon, I’ll stand up in front of the graduating class of my former high school and give the commencement speech. I’ll focus on the usual “work hard” and “follow your dream” themes, but, in reality, I just want to shout out to all those 17-year-olds — “have that ice cream cone, you’ll still fit into your skinny jeans tomorrow! ” Or “it’s OK to skip a workout, your muscle mass will help you bounce back!”
Dina - WOW!! This is awesome news to hear! Just know that you are not alone in trying to be healthy after 40 or even after 50! You couldn't have said it better though when you said to maintain a better diet and exercise routine SLOWLY! I always tell my clients that it is a healthy lifestyle that you are looking towards living. In my mind there are no such things as quick fixes and to make these changes over time will lead to the overall lifestyle you are looking for. Congratulations to you and continue to make those slow consistent changes to your health! YES U CAN!
Good stress management techniques and routine exercise will have positive effects on your sleep, but you may need to take additional steps to help you sleep better. For example, be proactive about going to bed and waking up at the same time most days, and allow yourself 30 minutes to unwind and disconnect from your digital devices at night. Eating a plant-forward, mostly whole foods diet that’s low in added sugar helps, too.
Pay attention to what you are eating. Read labels and ensure your foods are organic, nutrient-dense, and anti-inflammatory. Avoid eating in front of the TV, while standing up, and when busy with other tasks. Keep a regular eating schedule. If you are craving something, check-in with yourself to see if you are truly hungry or just thirsty, stressed, or bored.
Eating well isn’t just about skipping out on processed junk food. It’s also about filling up your plate with clean, healthy foods that can actually assist in your weight loss. Healthy fats like those found in olive oil, avocados and nut butters nourish your body while helping you feel full longer—which means you’re less likely to overeat. Incorporating healthy sources of protein like eggs and salmon will also help you feel more satiated as well as fuel the muscles you’re building through that regular strength training we mentioned above! Hungry during the day? Keep a small pack of heatlhy almonds or other nuts in your bag to snack on in a pinch.  Just a handful will keep you satisfied until your next meal, all while providing healthy protein, fat and fiber. Don’t wait until you’re tummy is growling! Be prepared.

If you're a breakfast person, what you eat in the a.m. can set the tone for the rest of your day as far as weight loss goes (whether you're 40 or not!). "A breakfast rich in lean protein, fiber, and plant-based fats is the best option for curbing hunger and cravings later in the day," notes Palinski-Wade. In other words, start off with a breakfast that fits this bill, and you may end up slashing calories throughout the rest of the day.
Erin Palinski-Wade, RD and nutrition and diabetes expert, adds that you can use fruits and veggies to help exercise portion control, too. "If you aim to fill half your plate with vegetables, it can help you to reduce the portion size of the other foods while feeling just as satisfied," she explains. "And since vegetables provide few calories, this strategy can reduce your overall calorie intake at each meal, helping to promote weight loss.
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