15/03/2025
For women over 40, weight loss can be more challenging due to hormonal changes, a slower metabolism, and muscle loss. Here’s a structured approach to help them lose weight effectively:
1. Nutrition Plan
• Prioritize Protein: Helps preserve muscle mass and boosts metabolism. Aim for 1.2–1.5g per kg of body weight daily.
• Reduce Processed Carbs: Focus on whole foods like vegetables, fruits, and whole grains.
• Healthy Fats: Include sources like olive oil, nuts, seeds, and avocados to balance hormones.
• Watch Portions: Caloric needs decrease with age, so portion control is key.
• Stay Hydrated: Drink at least 2–3 liters of water daily to improve digestion and reduce bloating.
• Reduce Sugar and Alcohol: These contribute to fat storage, especially around the abdomen.
2. Workout Strategy
• Strength Training (3–4x per week): Essential to prevent muscle loss and maintain a strong metabolism. Focus on compound movements (squats, deadlifts, push-ups).
• Cardio (3–5x per week): A mix of low-intensity steady-state (LISS) (walking, cycling) and high-intensity interval training (HIIT) for fat burning.
• Core and Flexibility: Pilates, yoga, and core exercises help with posture and injury prevention.
3. Lifestyle Adjustments
• Prioritize Sleep: 7–9 hours of quality sleep helps regulate hunger hormones.
• Manage Stress: High cortisol levels can lead to fat storage. Techniques like meditation and deep breathing can help.
• Stay Active Daily: Walking 8,000–10,000 steps per day increases calorie burn.
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