How to Lose Fat Over 40
I remember when I was younger, I would hear women over 40 complaining about the difficulty of losing fat. They’re like… when they were younger, they could drop 5 pounds quickly. However, since touching the big 40, it seems just about impossible!
Here I am, pretty active (recording for my monthly subscription Get Fit With Trudie – Issa Lifestyle Boo), dealing with some of these said issues, and experiencing difficulties losing fat.
Most women give up as they think they’re too old and they’ve lost faith.
I completely get their frustration, but please don’t give up. I got you, boo.
Here are some things you can do to help you lose fat over the beautiful age of 40:
As women, your mornings may be rushed with other responsibilities that you may be tempted to skip breakfast, but for the love of flat tummy goals, please don’t do this, girl!
Breakfast is important as it helps to kickstart your metabolism for the day and prevent you from eating something unhealthy.
You know what I’m talking about. How many times have you opted out of breakfast, felt hungry while running errands or at work, and ended up eating the first thing you see, which was something unhealthy??
To avoid this and stick to your fitness goals, aim to have healthy breakfasts like a smoothie, smoothie bowl, oatmeal with berries or some fresh fruits, or a healthy french toast with fruit. They’re yummy and healthy! For 3 Quick Breakfast for Busy Morning ideas, check out my video here.
Build Some Muscles
Let me preface this by saying, “You will not become bulky and look like Arnold Schwarzenegger.
After 40, atrophy kicks in (loss of muscle) which causes your metabolism to slow down. A slow metabolism then leads to you holding on to more fat or experience difficulties in burning fat.
To help you ladies keep those muscles and stave off fat, incorporate strength-training exercises 2-3 times per week. This is something we do in my monthly subscription, Get Fit With Trudie-Issa Lifestyle Boo.
Another benefit of lifting weights is you also burn fat while doing nothing, and I know you want that!
Like I said, now that you’re 40 or over, your body cannot burn calories like before. Gone are the days when you can eat all the pasta and bread you want and not see any additional weight gain. But this doesn’t mean you should eat less in general. Instead, try increasing your protein intake from 15 percent of your total calories to 30 percent. Your body has to work harder; therefore, it burns more calories, digesting protein than it does fat or carbohydrates. Protein also makes you feel fuller, longer, so it’ll limit cravings later on.
Have a Rainbow of Fruits and Veggies
This is a no-brainer. To keep your body in shape, you have to fill at least ½ of your plate with fruits and vegetables as they tend to have more nutrients and less fat and calories dairy products or grains.
This doesn’t have to be boring. You don’t have to eat just steamed veggies. There are plenty of fun recipes that you can try. You just have to get creative in your kitchen!
They also make you feel fuller, longer. You don’t even have to eat as much to stay full. Plus, fruits are great snacks, especially for those who have a sweet tooth. While you still have to eat in moderation, they’re much better than snacks with added sugar.
Try having some apples and blueberries instead of a candy bar next time you feel like snacking on something sweet. They’re better for your physical and mental health, too!
There are a number of great benefits to high-intensity interval training (HIIT), which integrates short bursts of intense aerobic activity into a longer duration of moderate-to-vigorous physical activity, including improved lean body mass, and may even reverse some aspects of aging on a cellular level.
HIIT is perfect for women over 40 who want to lose fat but are short on time. It’s excellent, too, since you burn more calories after a HIIT workout than you do during a steady-state cardio exercise like running, and it can even help lower blood pressure and blood sugar! Bonus!
My program, Get Fit With Trudie – Issa Lifestyle Boo, is designed to make the most of your workout sessions and incorporates HIIT, as I know you’re busy ladies!
Need I say more, ladies? I’m referring to processed sugar like the ones in bread, candies, ice cream, etc. Sugar not only makes you gain weight but also causes various health issues like diabetes. You do not want me to get started on obesity. So if you’re after that flat tummy, sugar is a definite no-no.
If you’re having trouble kicking sugar, here are six things you can try.
Bottom line? If you want to lose fat, you need to start checking your habits. Do you find yourself constantly reaching for sugary foods? Are you always skipping breakfast? If so, you need to start building healthier habits – the sooner, the better.
So, which of these will you start implementing today? If you are looking for guidance in trying to lose weight, check out my program, Get Fit With Trudie – Issa Lifestyle Boo. Get a comprehensive grocery list, meal plans, and recipes, as well as daily coaching from me to kickstart your fitness lifestyle.
Remember, ladies; it’s always a good day to start taking care of yourself. Make fitness a lifestyle!
Want a flat tummy? Check out my FREE cheat sheet for 7 Healthy Food Swaps for a Flatter Tummy.