Weight Loss for Women Over 40: Tips From Health Coach

When women get over 40, it can be harder to lose weight. Hormones in the body change and can store more fat, which causes weight gain. Even if you try to eat healthy or stay active, you might find it harder to lose weight. Your activity level might also slow down, which makes it harder to burn calories. But you can still slim down and lose weight by making a few changes in your lifestyle. In this blog, I will tell you tips that can help with weight loss for women over 40.

Eating more fruits and vegetables is good for staying healthy and losing weight. These foods have lots of nutrients and are low in calories and fat. Add berries, apples, and other fresh fruit and vegetables to your plate for a healthy meal or snack. You can also eat meat, dairy, and grains, but try not to eat too much high-fat or high-sugar products. These nutritious foods help you feel satisfied and make losing weight easier.

Another important tip for weight loss for women over 40 is never missing breakfast. Eating a healthy breakfast in the morning is very important. You can have toast with fruit or oatmeal. A good breakfast helps you not feel too hungry later, so you won’t eat unhealthy snacks or overeat. It helps control your appetite and keeps you from being too hungry before lunch. Even a small breakfast is good for starting your day right.

When you’re busy with work or the kids, grabbing junk food and eating while doing other things is easy. If you eat while watching TV or looking at the computer, your brain doesn’t fully notice the food, and you might overeat. It’s better to focus on your plate and enjoy your meal. When you pay attention, you will realize when you’re full and won’t eat too much. Eating without distractions helps you eat enough and not too much.

Also Read: How to Start Eating Mindfully? Easy Tips for Beginners

It is important to eat less at night. If you have a big meal at dinner, you may eat too many calories, and losing weight can be harder. Always try to eat a smaller meal at night. It’s better to eat heavier meals earlier, like at lunch. Eating less at night helps you control your weight.

You can avoid the extra calories from fried food and creamy sauces at restaurants when you cook at home. Instead of frying, try grilling, baking, or using less butter and oil. This helps make your meals healthier and with less fat. Cooking at home lets you enjoy good food without the unhealthy extra ingredients.

Also Read: The Importance of Meal Planning for Busy Entrepreneurs

All kinds of energy drinks and soda have a lot of sugar that increases the chance of diabetes and obesity. Instead of drinking sugar-sweetened soft drinks, drink water, coffee, or tea. These drinks have little or no sugar. If you want something sweet, try a zero-calorie drink. Drinking less soda helps you stay healthy and avoids extra calories.

Finding free time to work out can be hard if you have a desk job or are busy with family and commutes. But exercise is very important for your health and can help you lose weight. Try to do moderate activities like brisk walking or light exercises. Even doing it a few times a week helps. Add exercise to your calendar and make time every week because activities for women over 40 are very important. 

Stress makes it harder to lose fat because it can affect your body and make you crave unhealthy food. It's important to take a break and find ways to relax. Try yoga, breathing exercises, meditation, or a simple walk. Even reading a book can help you feel better. Everyone is different, so try different things and see what works best for you. Reducing stress helps your body stay healthy and makes it easier to lose weight.

As women age, like during menopause, getting good-quality sleep is very important for their health. Not sleeping well can cause stress and make it easier to gain weight. Being busy or taking certain medications can also make sleep harder. Changing your habits and setting a routine that helps you sleep better is good. When you get enough rest, your body can settle, and you will feel better and have more energy. A good sleep routine helps you stay healthy.

Also Read: Best Healthy Sleep Habits To Follow in 2025

Alcohol like beer and wine has a lot of calories. If you drink these often, the calories can add up and cause extra weight, especially when you are over 40. Drinking alcohol too much can also make you feel hungry and lead you to eat more. To lose weight, try drinking less alcohol.

Building muscle is important for women over 40 because it helps burn calories and makes it easier to lose fat. As we get older, our metabolism slows down, making it harder to lose extra pounds. Strength-training exercises like push-ups, squats, and lifting weights at least twice weekly help build muscle. They can make your body stronger and help keep you from gaining weight.

If you're a woman over 40, it’s important to have your thyroid checked. If you have a thyroid problem, it can cause fatigue, muscle pain, joint pain, and even make you feel depressed. This can make it hard to lose weight or cause you to gain weight even if you eat healthy and exercise. Sometimes, medications can help if there’s a thyroid issue. Many people don’t know this, but checking your thyroid can help fix the problem and make you feel better.

Losing weight is easier when you don’t do it alone. Many people find it helpful to work with others, like joining gym classes or sharing your goals with a friend. You can also take early-morning walks or join a group to stay motivated. Having someone to cheer you on and support your progress can help a lot. 

Weight loss for women over 40 feels challenging, but don’t give up. Your body changes with age, and that’s normal. What matters most is staying positive and doing your best every day. Be kind to yourself, take things one step at a time, and remember, every small effort counts. You are strong and can reach your goals with time and care. Keep going—you’ve got this. If you need extra help, you can always consult me as a health coach to guide you in the right direction. Together, we can reach your weight loss goals.

With Love,

Pempi 💖