Today, I would like to share a few weight loss tips for moms over 40. I know that there are a lot of moms that would agree with me – losing weight is a lot harder than losing it, especially when you are in your 40’s. On the 31st of March this year, I have started my new weight loss journey.
At first, I only tried to eat healthier, but I didn’t really see the progress that I was expecting. I am 47 and going through perimenopause which only complicates the issue of weight loss even more. I’m not following a strict diet, but I try to eliminate sugar and starch from my eating plan (which is not always easy I might add).
I do fall off the wagon every now and again. My husband is a great cook and he makes the most delicious tarts and cakes. So, sometimes I do eat unhealthy foods. The thing that you have to remember is that you’re only human and you will get days where you’ll fall for the food temptations out there. Sometimes you’re in a situation where you can’t exactly stick to your diet. For instance, if you’re attending a braai or social. The best thing you can do is try to limit your portions and return to your healthy eating plan the next day.
Since I started, I managed to lose 6.2kg. Here are a few things that I started doing that helped me to get here:
5 Best Weight Loss Tips for Moms Over 40
1. Make Sure You Get Enough Sleep
Your sleep patterns play an essential role in weight loss. Not getting enough quality sleep can interfere with losing weight. I try to aim for at least 7-9 hours of sleep. It’s also important to stay consistent. Try to go to bed at a certain time every night and get up at a certain time in the morning.
2. Physical Activity or Exercise
I have to admit, I don’t get a ton of exercise. My schedule doesn’t really allow for that, and in my profession I sit in front of my PC for most of the day. However, I get about 3000+ steps every day. I know it’s not a lot, but it’s something!
3. Intermittent Fasting
Thousands of people lose a lot of weight by doing intermittent fasting. One thing you have to remember is that you need to do your homework first. If you don’t do it right, or you follow an intermittent fasting regime that is not suitable to your habits and lifestyle, you won’t be getting the results that you want. I have downloaded the “Go Fasting” app and subscribed to a 12-month subscription to help me reach my weight loss goal.
Since I’ve started last week, I’ve managed to lose 2.5kg. I personally love the app because it shares a ton of helpful tips and articles relating to intermittent fasting. It also helps me to log my meals, weight, and other information. Once you’ve downloaded the app, you fill in a questionnaire about your habits, current weight, physical activity level, etc. to help find an intermittent schedule that best fits your lifestyle.
4. Drink Enough Water
This is vital, not just for weight loss, but also, overall wellbeing. You are supposed to drink at least 8 glasses of water. I aim to drink around 3 liters every day.
Related: 3 Mindful weight loss habits to lose weight and keep it off
5. Utilize Apps to Help Track Your Kilojoule Intake
I’ve downloaded “Myfitnesspal” to help me log the foods and drinks I consume for every meal. My brother is super thin and a lot healthier than I am, and he suggested this app to me. Once you’ve downloaded the app, you answer a few questions about your lifestyle, weight, and other helpful information. I prefer this app over similar ones because it is more specific. For instance, you can input a specific brand.
I can enter “Nescafe Gold one cup” and it will give you options to choose from – each with the number of kilojoules it contains. The app calculated the daily kilojoule benchmark that I’m supposed to consume. My base goal is 2380 kilojoules per day. As long as I stick to that amount, and not exceed it, I know it shouldn’t interfere with my weight loss. This app was quite an eye opener for me. Foods that you might think are packed with kilojoules are sometimes a better choice than low-fat choices with added sugars or flavorants.
Bonus Tips
- I drink a cup of boiling water with a squeeze of lemon juice, a pinch of ground ginger, and turmeric every morning before I do anything else.
- Weigh yourself early in the morning before drinking or eating anything, and after you’ve emptied your bladder.
- Instead of carbonated or sugary-laden drinks, stick to water, herbal teas, and coffee without sugar and milk (I find the no-milk thing a bit tricky, so I allow myself one teaspoon of coffee creamer).
- Drink a glass of warm water with lemon juice or apple cider vinegar before bedtime.
- Not all carbs are bad for you – your body needs carbs as part of a balanced diet. Just make sure you eat healthy carbohydrates from foods like sweet potatoes or butternut.
- Don’t skip breakfast – a protein-rich breakfast is the best.
- Try to include whole grains in your diet for healthy digestion.
- Fat-busting superfoods for weight loss are: Spirulina powder, cinnamon, avocado, blueberries, ginger, pineapple, and healthy fats (olive oil, nuts, avo, etc).
Final Thoughts
Not all people are the same – for some, certain foods or habits might work better than for others. The weight loss tips for moms over 40 that I’ve shared are things that I’ve done that have helped me personally.
I hope that these tips will help you with your weight loss journey.
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