The truth about the slow metabolism in women over 40! How to master weight loss!

The age of 40 marks a period of change in a woman's life. While many women want to be more conscious of their health and take care of their weight at this time, there are certain challenges that women over 40 may face when trying to lose weight. One of these issues is a slower metabolic rate. Metabolism plays a crucial role in weight loss as it determines how many calories the body burns. Here we take a look at this problem and a possible solution.

The problem: slower metabolic rate

When women reach the 40s mark, their metabolism can slow down. This means that the body burns fewer calories and it becomes harder to reach a calorie deficit, which is necessary for weight loss. This slowed metabolism can be frustrating and cause women to feel discouraged when they don't see the results they want.

Solution: Boost metabolism

There are several strategies to boost metabolism and help women over 40 achieve their weight loss goals. Here are some effective approaches:

  1. Regular exercise: Physical activity is crucial to boost metabolism. Women should choose activities that they enjoy and that fit well into their lifestyle. Endurance training such as walking, running, swimming or cycling can increase metabolism and make the body burn more calories.
  2. Strength training: Building muscle is especially important because muscle burns more calories than fat tissue. Women should include strength exercises such as weight lifting, Pilates or yoga in their fitness programme to build muscle mass and boost metabolism.
  3. Interval training: Interval training, which alternates intense exercise with periods of recovery, can increase metabolism because of the afterburn effect. Short, intense workouts such as High-Intensity Interval Training (HIIT) can increase calorie expenditure and continue to boost metabolism after exercise.
  4. Balanced diet: A healthy diet is crucial to get the metabolism going. Women should focus on nutrient-rich foods such as fruits, vegetables, whole grains, lean protein and healthy fats. It is also important to drink enough water to support metabolism.
  5. Get enough sleep: Lack of sleep can negatively affect metabolism. Women should make sure to get enough sleep to keep the metabolism functioning optimally. A regular sleep schedule and good sleep habits can help.

It is important to note that metabolism is influenced by many factors and can vary individually. Every body is unique and what works for one person may not necessarily work for another. It can also be helpful to seek professional support from a nutritionist or personal trainer to develop a personalised plan.

Although women over 40 face challenges such as a slower metabolic rate, there are ways to address this issue and support weight loss. Regular exercise, strength training, interval training, a balanced diet and adequate sleep can boost metabolism and facilitate weight loss. It is important to have patience and perseverance, as weight loss may be slower than in younger years. With the right approach, women over 40 can achieve their health goals and keep their bodies in top shape.

Here you will find 6 exercises that you can incorporate into your everyday life.

Lunges:

  • Stand upright with your feet hip-width apart.
  • Take a big step forward with your right foot and lower your body until both knees are at a 90-degree angle.
  • Push off with the strength of your right leg and bring the right foot back to the starting position.
  • Repeat the process with the left foot.
  • Perform 2-3 sets of 10-12 repetitions per leg.

Squats:

  • Stand with your feet slightly wider than hip-width apart and toes turned slightly outward.
  • Bend your knees and lower your body as if you were sitting down while keeping your back straight.
  • Go as low as you can while keeping your heels on the ground, then push yourself up with the strength of your legs.
  • Perform 2-3 sets of 10-12 repetitions.

Push-ups:

  • Get into a high plank position with your hands slightly wider than shoulder-width apart.
  • Lower your body by bending your elbows while keeping them close to your body.
  • Push yourself up with the strength of your arms and upper body until your arms are fully extended.
  • Perform 2-3 sets of 8-10 repetitions. You can also do a modified version on your knees to adjust the intensity.

Plank:

  • Get into a forearm plank position with elbows directly under the shoulders and toes planted.
  • Keep your body straight and engage your core as you hold this position.
  • Hold the position for 30 seconds to 1 minute and repeat for 2-3 sets.

Kettlebell Swings:

  • Stand with your legs slightly wider than shoulder-width apart and hold a kettlebell with both hands in front of your body.
  • Squat down while swinging the kettlebell between your legs.
  • Drive explosively with your hips as you swing the kettlebell up to shoulder height.
  • Lower the kettlebell down in a controlled manner and repeat the process.
  • Perform 2-3 sets of 10-12 repetitions.

Side Lunges:

  • Stand upright with your feet together.
  • Take a big step to the right and bend your right knee while keeping your left leg extended.
  • Push off with the strength of your right leg to return to the starting position, then repeat on the left side.
  • Perform 2-3 sets of 10-12 repetitions per side.
Remember to consult with a doctor or qualified fitness trainer before starting any new exercise routine to ensure that the exercises are suitable for your fitness level and do not aggravate any existing health conditions.

 

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