Every­one knows that the old­er you get, the hard­er it is to lose weight. We’ve put togeth­er 20 action­able tips for those who want to flat­ten their tum­my, but are no longer at the age to instant­ly lose vol­ume.

how to lose weight after 40


Get­ting a flat stom­ach is not some pipe dream. In fact, this is just an achiev­able goal, for the real­iza­tion of which you need to make a lit­tle effort.

1. Eat less sugar

Nutri­tion­ists, all as one, say that sug­ar is your worst ene­my on a diet. In small amounts, it helps and looks great in a healthy diet. But when you eat too many foods con­tain­ing sug­ar, it becomes very dif­fi­cult to lose weight.

Sug­ar leads to bursts of insulin, leads to the accu­mu­la­tion of fat, espe­cial­ly on the stom­ach. Try to eat less sug­ary foods, espe­cial­ly break­fast cere­als, cere­als and yoghurts with addi­tives.

2. Do strength training

Strength train­ing is manda­to­ry after the age of 40 for many rea­sons. They help build mus­cle mass, which will soon help you increase your meta­bol­ic rate, even at rest. In addi­tion, strength train­ing is good for strength­en­ing mus­cles, mak­ing you health­i­er.

3. Don’t Overdo Your Cardio

Car­dio work­outs will not give you the desired results, although you should not for­get about them. The fact is that a decrease in estro­gen leads to a decrease in metab­o­lism and mus­cle mass. There­fore, you should not be zeal­ous with car­dio.

4. Start your day with a protein breakfast

Break­fast is the meal that defines your day. But not only that. Even the right break­fast will help you lose weight. Do not trust? Believe! Start­ing your day with a pro­tein break­fast instead of carbs will keep you full longer and won’t need to snack through­out the day.

We have a large selec­tion of pro­tein break­fasts on our web­site — as many as 23 recipes!

5. Stay away from foods that cause bloating

Elim­i­nate foods that cause bloat­ing from your diet. Espe­cial­ly dairy prod­ucts, which the body after 40 years usu­al­ly does not absorb. Lac­tose caus­es bloat­ing and gas. Replace them with lac­tose-free prod­ucts.

what foods help you lose weight


Do not be zeal­ous with prod­ucts such as:

  • piz­za;
  • canned food;
  • apples and pears;
  • alco­hol;
  • corn;
  • broc­coli and cau­li­flower;
  • soda;
  • raw spinach;
  • gar­lic;
  • pro­tein bars;
  • dried fruits;
  • champignons;
  • sweets;
  • beans and lentils;
  • dairy;
  • nut milk.

6. Don’t chase weight loss

No diets work long-term, not to men­tion that rapid weight loss diets con­tribute to the devel­op­ment of dis­eases, wors­en health. You are a woman in your 40s, not a teenag­er, it is nor­mal that your body has changed. Respect your body, accept it the way it is. The main thing is health.

7. Think about why you need it

It is impor­tant to under­stand why you need to lose weight. Maybe you’re going to a class reunion? Or do you dream of look­ing your best on the beach? Make sure your moti­va­tor is non-tox­ic and helps you keep your­self on your toes.

8. Sleep is a priority

At 20, you can eas­i­ly stay up at night, hang out until dawn, and then fresh­ly go to work. But after 40, your body is not so cool. There­fore, get enough sleep, oth­er­wise you will start to eat every­thing from fatigue. At your age, the norm of sleep is 7 — 8 hours.

9. Take small steps

Do not try to achieve every­thing in kilo­me­ter steps. It won’t work any­way, and you’ll demo­ti­vate your­self lat­er. Do not expect impres­sive results, you are no longer 20, but fix your every, even the small­est, achieve­ment.

weight loss exercises


10. Move every day

You don’t have to run on the tread­mill every day. Just do your morn­ing exer­cis­es, walk at least 30 min­utes a day.

11. Manage your stress levels

From stress, you can sig­nif­i­cant­ly recov­er, or rush to seize the has­sle. There­fore, be sure to reduce your stress lev­els through reg­u­lar rest, med­i­ta­tion, and oth­er tech­niques.

12. Try to eat more natural foods

Reduce your con­sump­tion of diet, low-carb, and oth­er drinks with arti­fi­cial sweet­en­ers. Try to eat less dyes. Most­ly eat at home, cook with your own hands.

how to lose weight


13. Be patient

Do not expect huge results, but be patient and work for the future.

14. Go easy on carbs

Any foods that con­tain sug­ar should be eat­en in mod­er­a­tion. In addi­tion, it is rec­om­mend­ed to eat less pas­ta, white bread, pas­tries, cere­als, sweets and cakes, var­i­ous chips and cook­ies.

15. Don’t Forget Vitamin D3

This vit­a­min will help you keep your appetite under con­trol and not overeat.

16. No twists

After 40, crunch­es and planks won’t help, so you need to com­bine healthy eat­ing and exer­cise.

what causes bloating


17. Don’t be overzealous with salt

Stay away from salt, because sodi­um is the first cause of puffi­ness and bloat­ing. Avoid foods that are high in salt — chips, crack­ers, crack­ers and canned food.

18. Eat Omega‑3 Foods

Healthy fats help you lose weight. Omega‑3 rich in eggs, fat­ty fish, chia seeds and wal­nuts.

19. Stop counting calories

Lim­it­ing your calo­rie intake and count­ing them is not only demo­ti­vat­ing, but also coun­ter­pro­duc­tive. Instead of count­ing calo­ries, eat foods that have a low glycemic index: avo­ca­dos, nuts, nut but­ters, seeds, olive oil.

20. Don’t limit yourself

It is real­ly worth stay­ing away from some prod­ucts, but at the same time, you should not lim­it your­self and pro­hib­it some­thing dras­ti­cal­ly. Allow your­self to cheat a lit­tle and indulge your­self so that the diet does not turn into Hell.

And most impor­tant­ly — be sure that every­thing will work out!