After we hit 40, our metabolism changes, and our bodies begin to have very different nutritional needs. All of this change means we have to take a proactive approach and adjust our diets in a meaningful way. Don’t let these dietary changes scare you, embrace them and you’ll feel and look much better for it! To help you make the right dietary adjustments, I’m sharing a few tips and vitamin information that will help you lose weight, feel your best, and most importantly, stay healthy!
Please note, I am not a doctor or nutritionist. I’m simply sharing what I’ve found works for me on my weight loss journey. Make sure you talk to your doctor before taking anything new.
#1 | Take Vitamins!
First, let’s talk vitamins. I feel like I’ve taken every vitamin known to mankind. I’m not kidding…I’ve tried everything! Everyone’s bodies are different so what works for me might now work for you! But there are a few essential vitamins you can take to feel your best. Think of the vitamins and nutrients you consume as the army that helps your body fight off signs of aging. The best thing you can do to keep this army strong is to adopt a healthier, more well-rounded diet!
We hear it every single day: “Eat healthy foods!” While we all recognize the importance diet plays in our health, few of us fully appreciate how important a healthy diet is after we hit 40. Not that we really need to be told, but as we age, our bodies stop working the way they did when we were younger. We lose muscle mass, put on excess belly fat, and feel the impact of menopause, just to name a few! Making sure your body gets enough of the right vitamins will make all the difference in the world. Some vitamins that are great to take even if you’re not over 40…
- Vitamin B12 – important for the production of red blood cells and healthy brain function.
- Calcium – helps keep your bones strong, as well as muscle and nerve performance. This is specially important for women in their 40 with younger kids… You’ll want to be able to keep up with them!
- Vitamin D – important for SO many things! Vitamin D deficiencies are linked to numerous diseases that affect women post-menopause. Make sure you see a doctor to get checked for a deficiency.
Diet Tips For Women Over 40
There are so many misconceptions and poor dietary advice out there for women over 40, so it’s important to do your research! These are just a few things I’ve found that work for me. Please make sure you watch/read some of the posts linked at the bottom of this post for more information on exactly what I’m doing and how I’ve lost weight during menopause!
Fat Doesn’t Need to be a Dirty Word!
First of all, don’t be afraid of fat. While fats are higher in calories than carbs and protein, they do satisfy your hunger for much longer.
Incorporating healthy fats into your diet isn’t going to suddenly make you put on weight if you consume them properly. Healthy fats, such as nuts, seeds, and avocados are actually quite good for you. Seafood fat sources, like salmon and tuna, are actually loaded with omega-3s, which are so important for your body’s overall health. Plant-based fat sources, such as walnuts, flaxseeds, and hemp seeds, are also loaded with ALA omega-3s.
This doesn’t mean you should suddenly start scarfing bacon with every meal, but it does mean that you shouldn’t fear the word fat. Healthy fats are a great source of omega-3s and they can be used to help you keep your hunger in check by making you feel fuller for longer.
Work on Portion Control
Portion control is one of the easiest ways to keep your diet healthy. As we age, our metabolism starts to slow. This means our body burns fewer calories, which is why keeping portion sizes down can help us avoid overeating. Read nutrition labels and make note of recommended portion sizes. It doesn’t take long and gives you an idea of how many calories are in a particular food item. Little tricks like fixing smaller plates can really help you keep your portion sizes in line. Rather than pile up that dinner plate, start small and give your stomach time to feel satisfied!
Spread Your Protein Out
Many of us avoid protein during the day then pile it in at dinner. Protein-rich foods can be really useful when trying to keep your weight down. Eating protein throughout the day will help you feel less hungry, which will reduce your desire for junky snacks that lack the nutrients your body needs. Distributing your protein throughout the day will help your body make the most of it. Protein is necessary to maintain your lean muscle mass, especially if you are exercising.