While weight gain in your 40s can be challenging, there are several strategies to help manage it effectively:
Healthy Eating Habits
Focus on a balanced diet rich in whole foods, including fruits, vegetables, lean proteins, and gluten-free whole grains. Avoid processed foods and sugary beverages. Consider portion control and mindful eating practices to prevent overeating.
Regular Physical Activity
Incorporate both aerobic exercises, such as walking, swimming, or cycling, and strength training to preserve muscle mass and boost metabolism. Aim for at least 150 minutes of moderate-intensity exercise per week. As you approach perimenopause and menopause, focusing on strength training is going to be very important when it comes to avoiding muscle loss. So, what you did in your 20’s and 30’s may not be what you need in your 40’s and up.
Stress Management
Find healthy ways to manage stress, such as meditation, yoga, or engaging in hobbies you enjoy. Taking time for self-care can reduce emotional eating triggers. Where can you fit in just 5-10 minutes of stress relieving activities each day? I teach my clients to make a stress management practice just as important as diet and exercise.
Prioritize Sleep
Establish a regular sleep routine and create a conducive sleep environment. Aim for 7-9 hours of quality sleep per night to regulate hunger hormones and improve overall well-being. Be patient with this piece as it can take time for your body to reset its entire circadian rhythm. Begin with adding in a sunrise and sunset walk so you begin signaling it’s time to wake up and then it’s time to unwind as melatonin is increasing.
Consult Healthcare Professionals
If you're struggling with weight gain despite making lifestyle changes, consider consulting a healthcare professional. They can help identify underlying issues and develop a personalized plan to address your specific needs.