Stop starving yourself or killing yourself at the gym. Fitness after 40 is possible, and it's not as hard as you may think!
While it's true that your body changes as you get older, there are so many ways to work against the clock, and you can always look and feel great at any age! Remember, age is just a number!
Still don't think fitness after 40 is possible?
We'll show you how it is in four easy tips!
Learn how you can start increasing your metabolism after 40!
Fitness After 40: The Mindset
Mindset is the key to fitness after 40.
There is so much negative self-talk that we all do as we age.
- I'll never go back to my pre-baby body.
- My partner probably wants someone thinner.
- There's no way I have the time to look like her.
- Loose clothes are all that fit me now.
Do you recognize yourself in any of those statements? Negative self-talk has only been exacerbated by social media and the way you can now — constantly — compare yourself to others. For you to achieve any fitness goal, you first need to conquer your mind.
Do a cleanse. No, not a juice cleanse — a social media cleanse. If you go on Facebook or Instagram daily, this applies to you. When you flip through your feed, unfollow accounts that make you feel comparative to others or down on yourself. Find new accounts that uplift you, inspire you to travel, or show you new recipes to make.
Feel better? Great! Now it's time to find your motivation.
We all have one or two big reasons why we'd like to be more fit. Do you want to find it easier to climb stairs? Do you want to be able to keep up on your family bike ride? Do you want to take your absolute favorite jeans from the back of your closet and wear them again with pride?
Whatever the reason is for you, find it and remember it.
Finally, set goals.
Many people shy away from setting goals because it makes them fear failure. Guess what … if you don't make a plan to succeed, you never will. Find a realistic goal that you can accomplish by a specific date.
Fitness After 40: The Diet
Once you've found your motivation, changing up your diet is our first recommendation. Think about it this way — the food you eat is the building block of your entire body! Whether you get enough water, vitamins, and nutrients from food ultimately determines how well your own body runs. When you think about dieting, think about stocking up on the foods that are good for you rather than eliminating those that are bad.
We break down the best diet for women over 40 here, but here are the main points:
As you get older and your metabolism slows down, you need fewer calories to fuel your body. Anything extra will just be converted into fat unless you burn it off. Recommended caloric intake for women over 40:
- 41-50: 1,800-2,200 calories
- 51-60: 1,600-2,200 calories
- 61 and older: 1,600-2,000 calories
Perfect Plate Method
Portion control always sounds like a punitive measure. But with our theory of the Perfect Plate, it can be as easy as arranging food on your plate! By eating using the Perfect Plate method, you're able to give your body the protein it needs to build muscle, the vegetables it needs for nutrients and digestion, and the carbs it needs for energy.
Each plate should consist of:
- 1/4 plate of protein (chicken, lean beef, turkey)
- 1/2 plate of vegetables (lettuce, spinach, tomatoes, bell peppers)
- 1/4 plate of starches (legumes, quinoa, sweet potatoes)
When you're always on the go, eating right can seem impossible.
Protein shakes allow you to add any nutrients that you tend to run low on throughout the day in an easy-to-make and transportable drink.
More Water, Less Alcohol
If you can limit your alcohol intake to just social occasions, you'll start to make a dent in your consumption. Alcohol carries unnecessary calories and puts stress on your organs.
Try to make water your primary beverage choice. Water has zero calories and is essential to your body, making it the best drink you can choose!
Fitness After 40: The Workout
In addition to a healthy diet, working out can be incredibly impactful on your overall health. While there is no ‘one-size-fits-all' solution to the perfect workout, there are elements that should be included in any well-rounded program:
- Weight training
- Cardiovascular exercise
- Balance work
- Resistance work
If this sounds like every type of exercise that's out there — you'd be right. Variety is incredibly important to maintaining a healthy body. Skimping on any particular workout for too long can result in overtraining parts of your body and undertraining others.
Head to our Workout Plan for Women's Weight Loss for a Monday through Sunday guide to working out.
Fitness After 40: The Community
Most journeys are better with a co-pilot. When I created the Fit Mother Project, I envisioned it to be a place where women could connect about their fitness struggles and find common ground. We've built a community full of trust, honesty, and positivity, and you can be a part of it.
Many women start with our Fit Mom 3-Day Weight Loss Jumpstart.
The program gives you a free diet and exercise guide that you can do all on your own — no gym needed. It's designed to be the opposite of the yo-yo diets you're used to. And it's all backed by science and designed for women like YOU.
We welcome you to join our Sisterhood at the Fit Mother Project. We can promise support and inspiration at every step of your journey!
*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on fitness after 40.