Eating and exercise in your 40’s is not for the faint of heart. It is a grueling and daunting process, especially if your goal is weight loss. As we age, our bodies go through a series of natural changes. Our 40s are a time when these changes can start to accelerate, and eating a balanced diet and exercising regularly can help manage these changes and maintain overall health.
As an Institute of Integrative Nutrition graduate, I know what to do and how to do it when it comes to eating and exercise in our 40’s, but it just was not working for me. There was something missing. During this process I have been all over the place, but I have learned a few key things….
Since turning 40 almost 2 years ago, I have noticed a plateau when it comes to weight loss. I was also plant-based for almost 5 years and that actually had a negative impact on my body (that is a very long story that I will save for another time).
Here are my top tips for eating and exercise in your 40’s
Diet in Your 40’s
In your 40s, metabolism often slows down, which can lead to weight gain if you don’t adjust your eating habits. Eating a diet rich in fruits, vegetables, lean proteins, and whole grains can help maintain a healthy weight. It’s also important to monitor your intake of saturated fats, sugars, salt and alcohol to prevent health problems such as high blood pressure and heart disease.
- Food is Fuel- count your macros (protein, carbs, fats)
- Drink Your Water- water is a life source and we need 64-100 oz daily
Exercise in Your 40’s
Regular exercise is also crucial in your 40s. It can help maintain a healthy weight, improve heart health, and boost mood and energy levels. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This can include activities such as walking, swimming, cycling, or weight training. As we age, weight training becomes more and more crucial to prevent bone loss!
- We Need Weight Training- osteoporosis is real threat
- Move Your Body- walking is great if you do nothing else
The Importance of Regular Check-ups
In addition to diet and exercise, regular check-ups with your primary care doctor can help catch any potential health issues early. This is particularly important in your 40s, as the risk for certain health conditions, such as heart disease and diabetes, can increase. You should also get your annual mammogram and go to the gynecologist too. Be sure to do your bloodwork annually so that you have notes to compare year to year.
THE MISSING LINK
Hormones
The one thing that was left out of all the “when you turn 40” conversations was HORMONES! Our hormones play a critical role in aging, weight management and how exercise affects us.
I had been following Dr. Mindy Pelz for some time when my daughter asked me what a good gift idea for me would be. Dr. Mindy’s new book, Fast Like A Girl was top of my list. So when I opened that gift on Christmas morning, I was thrilled! I took a deep dive into Mindy Pelz, Fast Like A Girl to learn more about how I can optimize my hormones now that I am in my 40s.
With perimenopause as a real possibility in our 40’s, I learned that our eating habits and working out schedule needs to be based on our monthly cycle. It is worth a read! That and the Hormone Repair Manual too!
Basically, paying attention to our menstrual cycle and what we eat and when/how hard we exercise was the missing link. Now that I have these tools and the knowledge of how my hormones play a role in this, I feel confident that I will be able to lose the weight!
- Hormones Matter- learn how to nurture them
Remember, every person is unique, and what works for one person may not work for another. It’s important to listen to your body and find a balance of diet and exercise that works for you.
