Alcohol adds unnecessary calories and sugar to your diet. Drinking alcohol may also increase your appetite, leading you to consume more calories.30 When you’re under the influence of alcohol, you may also be tempted to choose less nutritious options, such as processed junk foods. I recommend reducing your alcohol consumption to an occasional glass of wine or eliminating it completely.
Alcohol adds unnecessary calories and sugar to your diet. Drinking alcohol may also increase your appetite, leading you to consume more calories.30 When you’re under the influence of alcohol, you may also be tempted to choose less nutritious options, such as processed junk foods. I recommend reducing your alcohol consumption to an occasional glass of wine or eliminating it completely.
Chronic stress can increase cortisol in your body, and lead to high insulin levels. You may even end up craving more sugary and fatty junk food,41 resulting in more stubborn pounds and belly fat. Managing your stress will increase your overall well-being and can help with weight loss. Breathing exercises, meditation, dance, gentle exercise, journaling, and listening to uplifting music are some of my favorite ways to lower stress.
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

Remember how we said that the more muscle you have on your body, the better your metabolism works? Having more muscle increases your resting metabolic rate (RMR). This helps you burn more calories at rest—which is what you want if you’re aiming for weight loss after 40. So if you’ve been avoiding those weight machines or dumbbells, now’s the time to dedicate yourself to strength training. It is never too late to start strength training! If it is new to you, take advantage of any free personal training sessions that might be offered when you join a local gym or health club. This is often to familiarize you with the equipment and the layout of the facility, but can be a useful tool to get you started on a routine. Of course, if you have the finances to hire a trainer for a few sessions that’s another way to go.
This is for your health, not your looks. Excess weight can increase the risk of inflammation, pain, and disease. As you get healthier, you will have more energy for your family, friends, and activities you love. You may be approaching midlife, however, the best is yet to come! If you follow these simple dietary, lifestyle, and mindfulness strategies, you can lose weight in midlife and face your future in your best shape yet.
Hi,I’m battling with my weight and it’s starting to get me down,I have a underactive thyroid,which is stabilised with medication I also had a big fibroid removed from my womb so had heavy bleeding but had to stop training,but all ended well there,so went back to training 2 weeks ago as I’ve been hit now with the menopause so gained the weight I trained hard to loose,I’ve been on the cross trainer,rower,treadmill etc but I keep gaining,swimming..i eat wholemeal,low fats is there any help out there for me.,I’m getting so tired and stressed with the training and getting nowhere
People naturally lose muscle after 40, especially women after menopause. Because muscle burns more calories than fat, this can slow down your metabolism and make it harder to shake those stubborn pounds. Strength-training exercises -- lifting weights or doing body-weight exercises, like push-ups and squats -- at least twice a week can help you keep those muscles.
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