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Getting In Shape At 40: The 4 Things All Women Should Know

getting in shape at 40

Since when did birthdays become a groan-fest instead of a celebration? Getting in shape at 40 will help you see that age is just a number, when you still look and feel great, whatever your age.

getting in shape at 40So many of you may have avoided celebrating your milestones, or even taken your date of birth off of Facebook after you turned 40.

While it's true that your body changes as you get older, there are so many ways to work against the clock.

Getting in shape at 40 IS possible, and I'll show you how in 4 great tips.

You'll be surprised at how few of these actually involve weights at the gym…

Getting In Shape at 40: The Mindset

Mindset really is key to getting in shape at 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 who's thinner.
  • There's no way I have the time to look like her.
  • Loose clothes are all that fit me now.

getting in shape at 40Do 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.

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.

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. I have more steps you can take to get fitter, below.

Getting In Shape at 40: The Diet

Once you've found your motivation, changing up your diet is our first recommendation.

getting in shape at 40Think about it this way – the food you eat is the building blocks of your entire body!

Whether you get enough water, vitamins and nutrients from food completely determine 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 have the main points highlighted below.

Watch Calories

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 plates, 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, vegetables it needs for nutrients and digestion, and carbs it needs for energy.

  • 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)

Protein Shakes

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 main beverage choice. Water has zero calories and is essential to your body, making it the best drink you can choose!

Getting In Shape at 40: The Workout

In addition to a healthy diet, working out can be incredibly impactful on your overall health.

getting in shape at 40While 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
  • Flexibility
  • 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 certain 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.

Getting In Shape at 40: The Community

Most journeys are better with a co-pilot.

getting in shape at 40When 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 find us through 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. 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.

Avatar
Dr. Anthony Balduzzi, M.D. - Naturopathic Medicine, B.S. - Nutrition, B.S. - Neuroscience

Dr. Anthony holds dual degrees in Nutrition & Neuroscience from the University Of Pennsylvania, a Doctorate in Naturopathic Medicine, and is also a national champion bodybuilder.

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Anthony founded The Fit Father Project & Fit Mother Project to help busy Moms and Dads get and stay permanently healthy for their families.

Brotherhood Nickname: Mr. Results
Bragging Rights: Has helped over 10,000 families lose over 100,000 lbs of fat and rebuild lean muscle

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

  • The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
  • The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
  • VIP email coaching where we’ll personally walk you through the program.
Learn More About FM30X

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

  • The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
  • The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
  • VIP email coaching where we’ll personally walk you through the program.
Learn More About FM30X

*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 getting in shape at 40.

Join Fit Father 30X

The World’s First Weight Loss Program for Men 40+

Lose Weight. Keep it Off.

Fit Mother Project Fact-Checking Standards

Our Fit Mother Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Mother Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Mother Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
  5. We openly take feedback here on our contact page. We welcome your content suggestions… and even feedback on grammar (we’d like to thing that we’re pretty OK at spelling and “stuff”).
  6. Above all, we are a community of likeminded men and women committed to living healthier. We do not advocate any health advice that we wouldn’t personally implement with our families. Because as far as we’re concerned, you’re our family too.

Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality.

– The Fit Mother Project Team

 

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