I'm on the cusp of my fiftieth birthday. My forties have been hard, as reality and gravity collided with me in the middle. But they've also been THE most clarifying and freeing decade of my life. As I look to my future, I fully expect the years to come to be full of wonder. But these last ten years have been lonely too. I've found the voices of women to be somewhat hushed in my middle-ages. It's tempting to sit down quietly in a culture that feeds on youth, as if we have nothing valuable to say.
"How can I eat this much satisfying food and still lose weight?" Brenda asked during our second meeting. For fat-phobic patients (especially those who lived through the low-fat brainwashing in the '80s), ketogenic diets—which are about 80 to 90 percent fat—can initially seem unbelievably decadent. Yes, that’s a lot of fat, but you’ll focus on filling, healthy sources like avocado, wild-caught fish, nuts, and seeds. Yay for foods that we love!
Brenda stated exactly what so many women have struggled with in the past, including me. As a doctor of gynecology, I frequently get 40-something women in my office working through self-sabotaging menopausal issues including hot flashes, low energy, near-zero libido, weight gain, and weight loss resistance. Hormonal imbalances contribute to many of these problems. When hormones like estrogen, testosterone, and dehydroepiandrosterone (DHEA) nose dive, you’ve got the perfect storm for menopausal miseries. But it doesn’t have to be this way!
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If you want to lose weight and keep it off, the best way to figure out how much you should be eating or scaling back is to calculate your metabolic rate. Fortunately, using the Mifflin-St.Jeor equation, it’s easy to figure out how many calories you’re actually burning, and even better, it’s adjustable for your age, so, unlike cookie-cutter diet plans, you can use it year after year and continue enjoying results.
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Allow me to cut to the chase: Going on a heart-healthy diet isn’t nearly as grim as you probably think it will be. Think it’s all chicken breasts and broccoli? Think again. According to leading nutritionists and the latest studies, you can eat chocolate, pasta, and wash it all down with some wine. (That is, of course, if you’re springing for the healthy options of all these so-called “bad” foods. More on that later.) What follows is a comprehensive compendium of all the mouthwatering cuisine—whether it’s a new dietary addition or a simple swap for an existing staple—you should eat to build a ticker as strong as steel. And for more ways to keep your heart safe, learn the 30 Best Ways to Lower Your Heart Attack Risk. Weight Lost: How This 50-Year-Old Woman Dropped 46 Pounds | Good health 24h
Between desk jobs, commutes, and family activities, many 40-somethings don’t have a lot of free time to work out. But it’s important -- for your weight and your overall health -- to fit in at least 2 1/2 hours of moderate physical activity (like brisk walking or light yard work) every week. Pencil times in to your calendar, and make them a priority.
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Increased insulin resistance might leave you feeling hungrier. Dividing up your food into three moderately sized meals and one to two small snacks will keep your blood sugar levels steady while combatting the urge to nibble on junk, Largeman-Roth says. Piling your plate with more low-calorie, high-volume foods—like fruits and vegetables—can help fill you up, too. (These 20 low-calorie salads that won't leave you hungry fit the nutritional bill.)
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These days, Yolanda Foster is the Master Cleanse’s biggest fan. But before the Housewives fan jumped on the lemon juice bandwagon, Beyonce sucked it down. She needed a plan that was fast — like 20 pounds in two weeks fast — for her dream role in Dreamgirls. “Normally they’d just change your makeup or your clothes but I wanted to go the extra mile,” Beyonce told China Daily. “Back in the sixties, models like Twiggy were popular and I knew Deena would have been thin then, so even though I love eating, it was necessary to lose weight really fast because we shot Deena at 36 and then Deena at 16 two weeks later.”
This is the single most beneficial article I have ever encountered in my searches for the past few years to be honest – following this to a T and have lost 13lbs in 3 weeks – feel great. This is better than anything I have tried in the past. I will say I am doing the ketogenic fasting daily, on the 8/16 schedule. After the first week, I don’t even feel hungry anymore during the fast – I set myself for no eats from 8pm – Noon, but now go until 1-2pm before I start up again, still shut down at 8pm regardless. I have been kayaking, working out, and no loss in strength/stamina – much the opposite. Feel great, solid mental state – good stuff here. Been sharing it with friends.
Make a quarter of your plate whole grains or starchy vegetables such as squash, corn or sweet potatoes, and a quarter lean protein. Serve with two teaspoons of healthy fats, and stick to fruit for dessert. This ensures that you get an appropriate balance of protein, carbs, and fat from nutrient-rich, filling foods. And make sure you keep an eye out for the six subtle signs you’re eating too many carbs.
“Always be prepared for a busy or unpredictable day by keeping healthy snacks on you, at your desk, in your car,” says nutritionist Amy Shapiro. She suggests keeping almonds or other unsalted nuts, apples, bananas, chia bars, protein bars, or other fruit and nut bars close at hand. Shapiro says that if you have to skip breakfast, lunch, or even dinner during your quest to look your best, you can keep your energy levels up while making healthy choices. “You’ll have no reason to run to the vending machine for chips or stick your hand in the candy bowl,” she says. For the healthiest ideas on the planet, check out our list of the 50 Best Snack Ideas for Weight Loss!
When you’re looking to give your body a boost, you know turning to a solid weightlifting session, afternoon bike ride, even a a quick 30-minute HIIT session will get your metabolism cranked up. Metabolism is simple. It’s a series of chemical processes by which your cells produce the energy needed to sustain life—and the higher it revs, the more energy your body burns.
A 2014 study found that the type of fat we consume might make all the difference. Participants in the study were asked to eat 750 extra calories every day for seven weeks. Those having excess calories from saturated fats had activated cells that promoted fat storage in the belly and increased insulin resistance. However, individuals who had a high consumption of polyunsaturated fats found in fatty fish, nuts and seeds, gained less abdominal fat and were more likely to increase muscle mass instead.
“Obviously all of your leafy greens are going to be really high in antioxidants, which is important for anti-aging,” says LeVeque. “But I would never have something deep in color without fat because most fat-soluble vitamins and antioxidants are 300 percent more bioavailable in the body when eaten with fat.” Now, LeVeque doesn’t mean to add a plate of fatty French fries to your daily lunch so that you're veggies will absorb better, but rather to add foods with good-for-you fats into your already good-for-you salad. “Add avocado to a leafy green salad or order a green salad and add olive oil to fill up on those antioxidants.”
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As you age, your risk for heart diseases increases. And while spreading a teaspoon of salted butter on whole-grain toast every once in a blue isn’t detrimental to your health, loading your chicken recipes with butter and buttering your pans on the daily can. Butter contains seven grams of saturated fat per tablespoon, and using just two spoonfuls can put you over your daily limit of the fat.
It’s well reported that fiery capsaicin (think: hot sauce, cayenne, chili) can rev up the metabolism, but study findings presented at the Experimental Biology meeting in Anaheim, California, showed similar weight loss potential in dihydrocapsiate (DCT), the non-spicy cousin of hot peppers. Participants who ate the most DCT experienced a metabolic boost that was nearly double the placebo group! Bottom line: Pile on the poblanos! Best Ways to Lose Fat for Women Over 40 - The truth
VB6, the term popularized by food luminary Mark Bittman, encourages eating only vegan foods and meals until 6 p.m. This translates to a higher intake of fiber-rich, plant-based foods throughout the day. (Think walnut-topped oatmeal for breakfast rather than eggs and bacon.) Considering that the average American consumes only half of the daily recommended intake of fiber, that’s a win!
A natural way of stimulating hGH (human growth hormone) production is getting enough shuteye. “During sleep, the brain releases human growth hormone (hGH) into the bloodstream,” explains Lisa Jubilee, MS, CDN, founder of Living Proof NYC. “This occurs during the first stage of sleep, but during middle age the body produces less hGH. So if you’re in that age bracket and not sleeping well, your efforts to maintain a healthy weight will be compromised. Don’t skimp on sleep!” Even more reason: these 20 Surprising Ways to Lose Weight While You Sleep!
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Back in January, Posh tweeted a picture of the cookbook Eating the Alkaline Way. "Love this healthy eating cook book!!" she enthused. Clearly, it loves her back; Beckham has maintained her signature svelte frame with a diet rich in fruits and vegetables that curtails consumption of acid-forming foods like dairy, pasta, meat and fish. The goal? To keep the body's pH balance between 7.35 and 7.45. Other famous fans of the diet book, penned by Natasha Corrett, the stepsister of Sienna Miller, include Jennifer Aniston, Kirsten Dunst and Gwyneth Paltrow.
Like the true Italian siren she is, the iconic actress loves pasta so much, she even famously published a cookbook devoted to her native country's cuisine (1971's In the Kitchen with Love). Here's the catch: According to celebrity diet guinea pig and author of I'll Have What She's Having, Rebecca Harrington, the portion sizes are very, very small—the size of a balled-up fist. Still, it's not a bad practice to scale down refined carbohydrates, and in the end, you get your spaghetti fix.
The ketogenic diet is low-carb to the extreme. Followers of a common version of the plan source 75 percent of their daily calories from fat, 20 percent from protein, and just 5 percent from carbohydrates. All it takes is a few days of eating this way for the body to enter ketosis, which essentially means the body starts burning fat instead of glucose (carbohydrates) for fuel.
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While java can boost your metabolism and give you the jolt you need to hit the gym, many bottled varieties can do just the opposite. Take Gold Peak’s salted caramel and almond toffee cold brew flavors. Both pack in 270 calories and a whopping 53 grams of sugar—that’s over double your daily recommended amount! Excess sugar can heighten your risk of diabetes, wreak havoc on your hormones, and cause collagen to decrease.
If you want a faster metabolism, think protein. Here’s why: Your body burns twice as many calories by digesting proteins than it does when digesting carbs. Add more protein to your diet with two fish-based meals per week. Packed with protein, fish, such as halibut or salmon, also contains omega-3 fatty acids, which increase fat-burning enzymes in the body. Click here to learn the other benefits of including fish on your dish.
Iron deficiencies can slow down your metabolism. Do you know what’s got plenty of it? Lean meat. Eating three to four daily servings of iron-rich foods will help keep your inner furnace burning. Fortified cereals, dried fruit, and dark leafy greens will get you on your way to meeting your iron goals, but lean meat—with its high muscle-building protein content—will be doubly useful in revving up your metabolism.
I’m 64 and was in the same boat, Barbara. Stressed, long hours at work, family obligations, with no time for the gym or to go on weekend bike rides with my friends. I started walking the 3 miles to and from work as the most efficient way to get daily exercise. As a bonus, the walking helped relieve my mental stress, to some degree. (I am lucky to have a pleasant and safe 3 mile route to work, and realize not everyone is so lucky.) Despite all that walking, though, I gained 15-20 pounds over 2 years. This year, I got a little more time to take up weekend biking again, but still the weight did not budge. So, I decided to try Weight Watchers when I found that there is an on-line only option (who needs another weekly meeting to go to when she is already stressed for time?). It turned out to be the key for me. I have lost 37 pounds in 4.5 months and am now only 6 pounds from my target (what I think is my ideal) weight. You can have your Fitbit feed into the WW app on your phone, making it easy to track your walking and biking contributions to “fitpoints”, which help to determine how much you can eat and still lose weight. What WW really does is make you mindful of everything you eat (because you log it all on an easy to use phone app), and guides you to making better choices (basically, avoid processed foods, white flour, white rice, sweets, etc most of the time, though you can have all of these once in a while and still stick to the plan). For me, the plan has been easy to follow; I rarely feel deprived on it. There are no special foods or supplements to buy, I can go to restaurants or to meals at the homes of friends and relatives and either choose the most suitable items available to eat, or make up for excesses pretty easily either before or after the fact. I don’t know if my plan will work for you or others, but wanted to throw it out as an option in case it might.
Organic, local, gluten-free and vegan, the Sakara food plan delivers meals straight to your home or office. It's up to you to decide if you want a one-day cleanse, a five- or 20-day plan, or a three-month subscription. Whitney Tingle and Danielle DuBoise founded the company in 2011 to "promote balance in all areas of life...true health means you're making the right choices for your body because you want to, not because you have to." Customer Iman says of the program, "Danielle and Whitney make quite a pair and all they want is for women to feel good in their bodies. They are sharing their passion for great food, and great style, with the rest of the world."
Many people become more sedentary as they age because the effects of injuries and impact have made working out a painful prospect. That’s why swimming is a great workout. The fact that it’s low impact is just one reason: It also builds endurance. One study of men and women who engaged in swim training for 12 weeks showed that their maximum oxygen consumption improved by 10 percent, and stroke volume (the amount of blood pumped with each heartbeat, which indicates the organ’s strength) improved as much as 18 percent. How To Lose Weight After Menopause (FAST & NATURAL!)
In an Orlando Health survey of more than a thousand respondents, only 10 percent of people listed their psychological well-being as part of their weight loss journey. The problem? Not being in tune with your emotions and their connection to food is why nearly 66 percent of people gain weight back after losing it. “Most people focus almost entirely on the physical aspects of weight loss, like diet and exercise,” neuropsychologist and Program Director of Integrative Medicine at Orlando Health Diane Robinson, Ph.D. said in a press release. “But there is an emotional component to food that the vast majority of people simply overlook and it can quickly sabotage their efforts.” To stop emotional eating and unlock the door to weight loss success, try keeping a journal that tracks your food choices and current mood. Then look for healthy and unhealthy patterns, which can help you identify the specific life and emotional connections you have with food. How to Speed Up Your Metabolism After Crash Dieting | Intermittent Fasting & Weight Loss Tips
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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Down a large Chocolate Chip Cookie Dough Milkshake from Baskin-Robbins and you’ll devour 42 Chips Ahoy cookies worth of sugar and almost a half-pound worth of calories. Instead, you can make a protein shake at home with wholesome add-ins such as dates, cacao nibs, and a rich protein powder that can help you feel satiated without adding weight onto your waistline.
Many women in their 40s opt for short haircuts on a hunch, and they definitely have a point. It’s not for nothing that most of us believe the length of the hair depends on the age of a woman – the older a woman gets, the shorter her hair should be. “The most common changes that occur in our hair as we get older are graying, changes in texture and density, and thinning, particularly at the crown or in the front of the hairline,” says Erin Gilbert, a New York City-based expert on hair.
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A study published in October 2010 in the Annals of Internal Medicine compared two groups of middle-aged people trying to lose weight and their sleep patterns. For four days, one group slept four-and-a-half hours per night, and the second slept eight-and-a-half hours per night. The members in the first group lost 60 percent more muscle and burned 55 percent less fat over the course of the study, demonstrating how sensitive the metabolism is to a lack of adequate sleep — even over a short period of time.
Drinking water is essential for all your body’s functions and it dramatically ups your odds are of staying thin. In fact, one University of Utah study found that dieters who downed two cups of water before each meal lost 30 percent more weight than their counterparts who didn’t sip any H20 before noshing. If you don’t have a water cooler at your office, fill a BPA-free bottle with water at home. If you drink two cups before breakfast, lunch, and dinner, that just leaves you with two more cups before you meet your minimum recommendation for the day. So easy!
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If you drink, try opting for red wine instead of white and you might just find yourself a few pounds —and inches— smaller in no time. Red wine is a good source of resveratrol, which has been deemed effective at reducing belly fat and improving memory retention in the aging brain. Even better, a 2014 study published in the Journal of Translational Medicine reveals that resveratrol supplementation was effective at improving hormonal issues in overweight postmenopausal women, potentially bolstering your weight loss efforts.
Kerrie’s done this by changing up her exercise and doing lots of high intensity and Tabata workouts, by adding in weights and resistance bands, by regularly eating her target calories and eating 6 meals a day, following the 28 Day Weight Loss Challenges, regularly mixing up her food (e.g. swapping sweet snacks for savoury, smoothies for breakfast then swapping to smoothies in the afternoon, doing regular 3 day cleanses etc) and by not cutting out any food groups. Tips To Boost Your Metabolism After 40 | Marlo Thomas
Want to maximize your fat-burning potential after 40? Start by making sure you’re getting plenty of calcium in your diet. The results of a study conducted at the University of Tennessee, Knoxville reveal that obese women who consumed more calcium lost 11 pounds of body fat in over a 12-month period. Even better, increasing your calcium intake can help increase the strength of your bones, reducing your risk of a fall or fracture.
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Buying organic fruits and veggies might cost a little bit more, but it's worth it for your waistline. Researchers in Canada found those with the most organochlorines — AKA pollutants found in pesticides that are stored in fat cells — are more likely to experience a halt in metabolism opposed to those who eat pesticide-free organic produce. To avoid letting what you eat get in the way of burning more calories, try to at least buy organic produce when it comes to the Environmental Working Group's "Dirty Dozen": strawberries, spinach, nectarines, apples, peaches, pears, cherries, grapes, celery, tomatoes, sweet bell peppers, and potatoes.
“While younger folks can get away with skipping breakfast or simply eating a starchy ‘weight loss’ cereal or bar, research suggests that eating 20 to 30 grams of protein at each meal is ideal—especially as we age,” Chris Mohr, former sports nutritionist for the Cincinnati Bengals tells us. What’s more, many of these commercial bars sneak in a ton of unneeded ingredients such as artificial sugars and inflammatory palm oil.
It isn’t so much the metabolism slowing in my 50’s as it is the bad habits associated with youth. A box of Mac and Cheese was not a bad choice when competitive and highly active, I needed the carbs. But the mindset that a full box is a single sized serving remains despite the slow down in activity and metabolism. That’s where the real challenge lies. Too many years of eating rabbit food only after it was processed into a rabbit (or steer preferrably) with potato or corn as the only acceptable vegetable.