If you’re a woman who is in her 40’s or above, then it’s vital that you consider what your diet must have to make sure that you get on the road to success. Unfortunately, if your diet doesn’t contain a few different elements from the ‘norm’ at this point in your life, you may not be seeing the success that you could be.
While you definitely don’t need an entirely different diet approach, there are some key factors that should be in place that will take your results that much further.
At this point in your life there is no question that your body is changing and by understanding what diets for women over 40 must have, you can make sure that yours is fitting the bill.
Here’s what you should know.
Lower Overall Calories
The very first thing that your diet should contain is a lower overall calorie intake. While if you’ve been active throughout your 20’s and 30’s, you shouldn’t be suffering from the muscle mass loss that many women over 40 are, that doesn’t change the fact that at this point in your life you likely are slightly less active than you were in your 20’s.
Because of this, you’ll want to bring your calorie intake down just a little bit lower to account for this reduced calorie expenditure. Doing so will help make sure that you are right on track for seeing successful fat loss and for reaching your goal weight.
Most women over 40 should be aiming to take in between ten and twelve calories per pound of body weight for fast yet safe weight loss results.
More Protein From Dairy Products
The second thing that your diet should have is more protein, specifically from dairy products.
Protein at this point in your life is going to help to maximize your current metabolic rate and also really help to prevent the lean muscle mass loss that you will begin to experience if steps aren’t taken.
In addition to this, those who consume dairy also tend to shed body fat from the abdominal region, so that’s another benefit to keep in mind.
Thirdly, dairy products are rich in calcium, which is a must-have nutrient in any diet for women over 40 since you will be at a slightly higher risk of osteoporosis as menopause and pre-menopause begins to get underway.
Plenty Of Vegetables
Vegetables are definitely going to be an important component of any fat loss diet, but for women over 40, they’re even more essential.
Your immune system may not be quite as strong at this point in your life as it was back in your 20’s, and by getting in plenty of vegetables you’ll be upping your intake of natural antioxidants, which play a key role in making sure your immune system is functioning its best at all times.
In addition to that, since vegetables are so low in calories as well, that will further make seeing the fat loss you desire that much easier.
Sufficient Essential Fatty Acids
Finally, last but not least, make sure to get in your essential fatty acids. These are very important for helping to ward off a number of diseases in your later years and also for helping to keep your mind strong. Turn to foods such as fatty fish, flaxseeds, and walnuts for top sources, or consider a fish oil supplement.
So there you have it, the main points to keep in mind when structuring diets for women over 40. If you can make sure that yours is satisfying these requirements, you can be sure that you’re headed on the right path.
More Information for Women over 40
- More Women’s Fitness & Nutrition Articles on the BLOG
List of all the articles dedicated to fitness for women on the AskTheTrainer blog.
- Popular Forms of Exercise for Women over 50