3 Tips for losing weight {for women over 40}

Does it feel harder to lose weight as you get older?

Are clothes feeling tighter and you don’t want to move up another size?

Does it feel impossible to lose weight?

In this episode, I break down my 3 top tips to help you start taking that first step to start losing weight in a sustainable way without diets.  

It gets easy to think that weight loss is impossible as you get older.

It’s easy to blame hormones because they sure do change and affect your weight. 

But it is important to check what you are doing. 

A lot of times we start moving and exercising differently while eating the same amount or maybe even more.

Sugar cravings and emotional eating can pop up as life gets so busy. 

And the next thing you know things are way off track.

In this episode I go over my 3 tips for weight loss:

1. Check how much you are moving

Are you moving less than you used to? Do you have a sedentary job? 

In what ways can you get more steps and movement throughout your day? 

It is common for many people to become less physically active as they age, but this is not necessarily an inevitable consequence of aging. There are many factors that can influence activity levels, such as work demands, health status, and personal preferences.

However, there are some age-related changes that can make it more challenging to maintain an active lifestyle. For example, as we age, we may experience a decline in muscle mass, flexibility, and balance, which can increase the risk of falls and make certain activities more difficult.

Regular exercise can help maintain muscle mass, improve balance and flexibility, and reduce the risk of chronic diseases.

2. Reassess how many calories and how much food do you need?

 Are you moving less? Then you might need to eat less.

Do you have less muscle mass, which means that you are burning fewer calories and may not need to eat as much? 

Are you not exercising as much?

For example, one of my clients realized that she doesn’t need to eat as much as she did in her 30’s and 40’s because she is not moving as much and has less muscle mass.

We tend to eat out of habit versus really paying attention to our hunger and fullness cues.

3. Are you doing strength training?

Did you know that you start to lose muscle starting in your 30’s?

You need to actively put muscle on and work on muscles so you can gain muscle and keep muscle. 

This will help you burn more calories at rest when you are doing nothing!!!

The great thing about strength training is it helps you to get in shape, tone your body, build muscle, and helps to regulate your blood sugar!

Strength training can help burn more calories in several ways:

1. Increased muscle mass: Strength training can help increase muscle mass, which in turn can increase your basal metabolic rate (BMR). Your BMR is the number of calories your body burns at rest, so an increase in muscle mass can help you burn more calories even when you're not active.

2. Increased afterburn: Strength training can also increase your post-exercise oxygen consumption (EPOC), also known as the "afterburn" effect. EPOC refers to the number of calories your body burns in the hours after exercise as it works to repair muscle tissue and restore energy reserves.

3. Higher intensity: Strength training is often performed at a higher intensity than other types of exercise, such as steady-state cardio. High-intensity exercise can help you burn more calories during the workout itself and can also increase your BMR and EPOC.

4. Improved insulin sensitivity: Resistance training can also help improve insulin sensitivity, which can help your body better regulate blood sugar levels. This can reduce the likelihood of storing excess calories as fat.

Overall, strength training can be a highly effective way to burn more calories and support weight loss efforts. Aim to incorporate strength training exercises such as weight lifting or bodyweight exercises into your workout routine at least two to three times per week for maximum benefits.

I love working with my clients to help them put together pieces of nutrition and get more active. 

Recently one of my clients who was struggling was able to reach the lowest weight she has been in 10+ years in just 3 months! While making sustainable changes and not following a diet.

I encourage you, if you are struggling and not sure what to do, then reach out.  

If you keep trying different programs only to end up back in the same place, then set up a free health coaching call! We will go over your goals and struggles and figure out what is missing!

👉 Free call here: https://forms.gle/L4hvjcMm1Aw4uBUa6

👉 Make sure to grab my 5 favorite smoothie recipes so you can get started with having one healthy, super nutritious meal a day! These are designed to balance your blood sugar and optimize your metabolism.

https://programs.micheleriechman.com/f/5-smoothie-recipes-for-weight-loss

👉 Get connected with other women and encouraged on your health journey.  Join my private FREE facebook group here: https://www.facebook.com/groups/micheleleefitness

👉 Want to know more about me or connect on social media? Head here: https://www.micheleriechman.com/

You got this,

Coach MIchele

Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only.  Please consult your healthcare professional for any medical questions or advice.