Healthy fats such as avocados, coconut oil, extra virgin olive oil, avocado oil, and ghee have a number of benefits. These include reducing the risk of heart attack, coronary artery disease, high cholesterol, high blood pressure, cancer, diabetes, and metabolic syndrome.23,24,25,26,27 They can keep you satisfied longer, reducing the risk of overeating and snacking. Healthy eating doesn’t mean deprivation! Healthy fats taste good and improve your brain health, and so may help you feel emotionally satisfied, lowering the risk of emotional eating.28
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.
In your forties, your body may have an increasingly difficult time digesting carbohydrates, which may lead to weight gain. Living a stressful life can lead to an increase in the stress-hormone called cortisol, which can make you more prone to gaining belly fat. Estrogen loss may also lead to fat redistribution in your body and cause belly fat gain.11
High Intensity Interval Training (HIIT) is where you exert maximum effort through quick, intense bursts of exercise followed by short recovery periods, and it’s a great way to amp up your weight loss. If you’re currently only using doing steady state cardio workouts like jogging or elliptical weight loss exercises, for example, you could benefit from incorporating HIIT workouts to your regimen. Because the intervals get your heart rate more elevated, they help you work harder, not longer. Studies show that HIIT also burns more fat than other workouts. If you’re looking to try HIIT for the first time, check out these HIIT workouts on Get Healthy U TV!
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."
Many women have trouble sleeping during menopause due to hot flashes, night sweats, stress and the other fun stuff that goes along with low estrogen levels. Migraines anyone?? The bummer is poor sleep is linked to hunger and weight gain because of two more hormones: ghrelin (the “feed me” hormone) and leptin (the “I’m full” hormone). Here’s a short blog I wrote on that topic. If you’re sleep deprived, these hormones get out of whack.
Oxidative stress occurs when the balance between free radicals in the body and our ability to fight against them is uneven, with free radicals prevailing. Free radicals can cause disease and there is an association with an increased risk of formation of free radicals as we age. That's why after a certain age, building up our defenses (through having lots of antioxidants in plants) can help reduce this imbalance and stack the cards in our defense system instead.
To jumpstart your weight loss, the biggest focus should be to develop habits that will help you build or maintain your muscle mass. "The most effective way that women over 40 can boost their metabolism is by building muscle through weight-lifting and resistance training," says Dr. Peterson (more on that to come). But nutrition and sleep habits also play a role here.
Unfortunately, you can't just focus on one area of your body. "Women should focus on all muscle groups in order to lose weight and build muscle because there's no such thing as spot training," Diamond reminds. "With that said, women have a tendency to gain weight in the midsection as we age and focusing on the core and a well-balanced workout will help to reshape body composition."