Even for someone who has spent his whole life being an active person, losing weight after 40 This is because body composition, metabolism, and hormones change with age, so weight loss methods used in the past may not be as effective over the years. But do you know how to speed up your metabolism after 40?

One of the reasons why it is difficult to lose weight after the age of 40 is loss of muscle mass Having higher muscle mass increases the metabolism, so your body burns more calories. So when you deal with the opposite - less muscle mass - it means a slower metabolism.

Another factor that can slow down the metabolism is menopause. Although for some women the process doesn't occur until they are 50, the transition period can start at 40. And the hormonal changes associated with menopause can also make it difficult to shed the pounds off the scale.

However, despite these changes, it is not impossible to lose weight after 40. Losing weight may require some new techniques that you didn't have to use before, or minor adjustments to activate the old techniques.

So, to leverage weight loss, the biggest focus should be on developing habits that help create or maintain muscle mass. One most effective way for women over 40 to increase metabolism is to practice weight lifting and resistance training. But, nutrition and sleep also play an important role.

How to lose weight after 40: How to speed up your metabolism after 40

Invest in vegetables

Vegetables, in particular, are usually low in calories and packed with vitamins and minerals, so you can eat them in large quantities. They are also high in fiber, which makes you feel satisfied for longer. So filling half your plate with vegetables can help you decrease the portion size of other foods. This strategy can reduce your calorie intakein each meal, helping to promote weight loss.

Read also: Best foods for women aged 40 and over

Avoid fried foods to lose weight after 40

It's not news that fried foods contain a lot of fat and contribute to weight gain - simple as that. Again, in your 40s, you're dealing with natural physiological changes that make it even harder to eliminate fat, so overdoing it with fried foods has major consequences. Instead, switch to oven-baked options (think: home-baked potatoes instead of fried).

Have a healthy breakfast

What you eat in the morning can set the tone for the rest of the day when it comes to weight loss (whether you're 40 or not.) A breakfast rich in lean protein, fiber, and vegetable fats is the best option for reducing hunger and cravings later in the day. In other words, start with a breakfast that meets that bill and you may end up cutting calories for the rest of the day.

Be careful with evening meals

It's what you eat at night that can be a problem when it comes to weight management, so cutting out high-calorie, high-sugar foods in the evening (like a bowl of ice cream) is a definite for those who want to lose weight faster.

Eat slowly and carefully

Eating slowly, eliminating distractions at mealtimes, and even putting your fork on the table between bites allows you to get in touch with your body's satiety signals and stop eating when you are satisfied. This is what the mindful eating In the same way, eat when you are hungry and stop when you are satisfied.

Curb your alcohol intake if you want to lose weight after 40

It is an easy way to cut calories. Also, drinking too much leads to making poor food choices, since alcohol can stimulate appetite and make it easier to overeat.

Do exercises that work the whole body

Women at this age should work all muscle groups to lose weight and build muscle. The female body tends to accumulate fat, especially in the belly, as she ages. But, a well-balanced workout will help reshape the body composition.

Try to reduce stress

Stress, which many women experience more as they get older and work and family responsibilities pile up, can lead to an increase in hormones such as cortisol, which causes the body to store fat instead of burning it. With that said, to minimize stress, practice meditation and breathing exercises every day, especially before bed.

Sleep well to lose weight after 40

Difficulty sleeping can be a symptom of menopause, so it's not uncommon for women in their 40s to struggle with insomnia. Unfortunately, it can also cause weight gain. Because when you get less than seven hours of restful sleep, metabolic changes occur that can make it significantly more difficult to lose weight.

Read also: Best diets for women aged 50 and over