Prioritize protein-rich foods
If you want to lose weight, the key is to eat more protein-rich foods. Part of the reason for this, according to a February 2015 study in the Nutriton Journal, is that protein has a more satiating effect than carbohydrates or fats, helping you to eat less after a meal.
Another study published in May 2015 in the Journal of Nutrition, Health, & Aging noted that menopausal women who ate more protein weighed less and had less body fat than menopausal women who ate less protein.
Eating more than 0.8 grams of protein per kilogram of body weight per day is considered a high-protein diet. That means about 55 grams of protein per day for someone who weighs 150 pounds.
So, what exactly should you eat? According to the U.S. Department of Agriculture, protein-rich foods include all types of seafood, meat, poultry and eggs; plant-based proteins, including nuts, seeds, and the "butter" made from them; soy products; and peas, lentils and beans. In general, an egg contains about 6 grams of protein, and 100 grams of beef contains about 20 grams of protein.
Cutting down on carbs
Because of changes in hormone levels after age 40, a low-carb diet can help prevent weight gain and make weight loss easier.
Maintaining a balance of all hormone levels in the body is key to weight loss, including levels of sex hormones such as estrogen, progesterone, and testosterone, as well as insulin levels, says Dr. Carolyn Williams, a dietitian and food health journalist.
First, sex hormones work with insulin to control blood sugar. "When sex hormones are not balanced, there is an increased risk of insulin resistance, which can lead to worsening premenopausal symptoms. Also, decreased estrogen levels are associated with an increased risk of insulin resistance." Dr. Williams said.
So experts believe that after menopause people gain weight, especially in the abdominal area, and find it difficult to lose weight.
Dr. Williams recommends reducing carbohydrates in the diet to combat the weight gain associated with insulin resistance. "For this age group, it may be beneficial to alternate between low and medium-low carbohydrate intake. That is, consume 50 grams of net carbs for a few days and then 100 grams of net carbs for a few days."
Net carbs are easy to calculate by subtracting dietary fiber from total carbs. Typically, 1 cup of cereal contains about 32 grams of total carbs and 27 grams of net carbs; 1 slice of whole-wheat bread contains about 15 grams of total carbs and 13 grams of net carbs.
Controlling your stress
After age 40, the pressures of career advancement, raising children and caring for aging parents increase dramatically. According to the True Health Initiative, a health advocacy group, cortisol levels rise when a person is under stress, which leads to higher blood sugar and promotes weight gain, especially in the abdominal area.
So if you can lower your stress levels, it will help limit weight gain, which will make losing weight a little easier.
Similarly, a study published in December 2018 in the Journal of Molecular Biochemistry noted that when we are dealing with stress, we are more likely to overeat and make unhealthy food choices, and that controlling stress can lead to a healthier diet.
When it comes to how to deal with stress, says Kara Mohr, PhD, a sports nutritionist and member of the American College of Sports Medicine, "The first thing to do is to determine which stressors are within your control and which are not."
For example, things like the new Crown Pneumonia epidemic, weather, illness, and economic uncertainty are out of one's control, but we can control what we think, what we believe, and how we behave.
"Set a reminder on your cell phone to spend one to two minutes a day examining and noticing your feelings. For example, are you worrying about things you can't control? Are you planning, focusing or worrying about a future state instead of living in the present?" Dr. Mohr suggests using this time to focus on your breathing, keep your mind clear, and stay connected to the present moment.
Re-evaluate your workout
In your 40s, exercise isn't just for vanity. Exercise becomes more valuable at this age for a number of reasons.
"First, muscle mass and bone density decrease with age; second, hormonal changes lead to an increase in belly fat; and third, the demands on your time and sources of stress increase." Dr. Mohr said.
Fortunately, your choice of exercise may improve the outcome. Weight-bearing exercises such as strength training and yoga can offset the loss of bone density and maintain or even increase muscle mass.
When it comes to belly fat, Dr. Mohr stresses that research shows it responds better to high-intensity exercise, but that exercise is also an added stress on the body.
Her advice is to consider the overall stresses in your life as well as your current activity level when choosing a workout. For example, if you are currently stressed or exerted, choose a weight-bearing workout, such as yoga, that doesn't put too much physical stress on your body or has other relaxing effects. If overall stress is manageable and you want to offset certain changes in body parts, consider adding high-intensity interval workouts a couple times a week.