Weight Loss Plans for Women Over 40: How To Get Great Results!

Written by: Erin Coleman,

B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Mother Project

Written by: Erin Coleman,

B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Mother Project

weight loss plans for women over 40

Don’t let the thought of weight loss plans for women over 40 scare you! While weight loss over 40 might be more difficult than weight loss during your younger years, it’s entirely possible with the right weight loss plans for women over 40 at your fingertips!

weight loss mythsStudies show that the most common perceived weight loss barriers for overweight women include stress, depression, food cravings, lack of time, exercising alone, lack of motivation, having a job, or being a student.

When using the Fit Mother 30X (FM30X) weight loss plan for women over 35, you’ll receive the guidance and motivational support needed to get and keep lost weight off for life, even when you don’t have a lot of free time to spare!

The best weight loss plans for women over 40 are sustainable long term, well-balanced, and include fat-burning workouts plus social support!

The Best Weight Loss Plans for Women Over 40

Various weight loss plans for women over 40 are often considered the best, based on research studies and past success stories.

Examples include:

#1 Intermittent Fasting

Effective weight loss plans for women over 40 often involve intermittent fasting to produce real results that last.

A study published in 2018 in Cureus found that intermittent fasting is useful for weight loss, regardless of your initial body mass index (BMI).

Forms of intermittent fasting used in the study include:

  • Alternate day fasting, where participants reduced calories to 20-25% of their usual food intake several days weekly and consumed normal healthy eating patterns the other days.
  • Time-restricted feeding, where study subjects ate meals only during certain times of the day (such as an 8-hour window). For example, you might eat only during the hours of 8 am to 5 pm and fast after 5 pm.

Steer clear of whole day fasting, or not eating for an entire day, to avoid potential side effects like fatigue, headaches, nausea, and mental fatigue.

The reason intermittent fasting works is that it helps reduce your overall weekly calorie intake for weight loss.

Eating an average of just 500 fewer calories daily helps you drop about 1 pound each week!

#2 Meal Replacement Weight Loss Plans

Meal replacement programs are popular weight loss plans for women over 40 because they too help reduce your overall calorie intake.

weight loss protein shakes for womenMeal replacement weight loss plans are simple to follow!

Just consume a protein shake (or bar) in place of one to two meals daily and eat well-balanced meals the rest of the day.

A sample meal replacement weight loss plan for women over 40 might include:

  • Breakfast: A 300- to 350-calorie meal replacement shake or bar
  • Snack: 150 to 200 calories
  • Lunch: A 300- to 350-calorie meal replacement shake or bar OR a 300- to 350-calorie well-balanced meal
  • Snack: 150 to 200 calories
  • Dinner: A 300- to 350-calorie well-balanced meal

Most women require about 1,200-1,500 calories daily to drop weight at a safe and healthy pace!

#3 Health Coaching Weight Loss Programs

A 2018 study published in Obesity found that weight loss plans for women that utilize coaching are effective for lowering body mass index (BMI).

workout plans for women over 40Health coaching is one of the most effective ways for women over 40 to drop excess weight.


Because motivational support, education, guidance, and Q&A access with health experts gives you the accountability and knowledge needed to stay on track with your weight loss plan long term.

#4 Whole Foods Diets

Whole foods diets make up some of the healthiest weight loss plans for women over 40.

These diets consist of eating primarily whole, non-processed foods free from sugar, sodium, preservatives, and other fillers.

The reason whole foods diets work for weight loss in women is when you cut out refined, processed foods you’ll lower your overall calorie intake.

Examples of foods to eat and not eat when following whole foods diets include:

What to Eat:

  • Fresh fruits
  • Fresh vegetables
  • healthy foods weight loss mealsOrganic meats, fish, poultry, or seafood
  • Organic eggs
  • Peas, beans, lentils, and other legumes
  • Nuts and seeds
  • Whole grains (quinoa, oatmeal, brown rice, etc.)
  • Avocados
  • Extra virgin olive oil and other plant oils
  • Plant milks
  • Organic dairy foods (without added sugar)

What to Avoid:

  • Sugary drinks
  • Ice cream, chocolate, and other sweet treats
  • bad foods - weight loss programs for women over 40Fried foods
  • Potato chips
  • Baked goods
  • Pizza
  • Hamburgers and hot dogs
  • Bacon, deli meats, sausage, pepperoni, and other processed meats
  • White rice, white bread, regular pasta, and other refined grains
  • Sugary cereals
  • Frozen dinners
  • Granola bars with added sugar
  • Other pre-packaged foods

#5 Low Carb Meal Plans

Lowering your carbohydrate intake and increasing protein and dietary fat is often beneficial for weight loss in women over 40.

Numerous research studies show the effectiveness of ketogenic (high-fat, low-carb diets) for weight loss.

low carb - fastest way to lose weight for womenWhy?

Because protein and fat keeps you full for longer, and protein helps your body burn extra calories and maintain or build lean mass.

The Institute of Medicine recommends getting 45-65 percent of your calories from carbohydrates, which equates to about 169-244 grams daily when following a 1,500-calorie weight loss diet plan for women.

Reducing your carb intake to 130-150 grams per day helps you lower your overall calorie intake (130 grams is the carbohydrate recommended dietary allowance, or RDA, for adults) without feeling deprived or tired.

To try low-carb diets for weight loss, focus on the following protein-rich or high-fat foods:

  • Chicken or turkey
  • Very lean red meats
  • Fish or seafood
  • Tofu or seitan
  • Eggs
  • Low-fat cottage cheese
  • Plain Greek yogurt
  • Reduced-fat cheese
  • Avocados
  • Nuts, seeds, and nut butters
  • Olives
  • Plant-based oils
  • Non-starchy vegetables

Examples of non-starchy veggies include leafy greens, celery, broccoli, cauliflower, tomatoes, cucumbers, asparagus, bell peppers, mushrooms, onions, and zucchini.

Limit the following high-starch foods: potatoes, corn, peas, beans, lentils, other legumes, whole grains, and fruit.

Avoid these carb-rich foods: refined grains (white bread, white rice, regular pasta, etc.), sugary drinks, fruit-flavoured yogurt with added sugar, baked goods, potato chips, fried foods, and sweet treats.

#6 Well-Balanced Weight Loss Plans for Women Over 40

Well-balanced, reduced-calorie diets make up some of the best weight loss plans for women over 40.

These diets help prevent nutrient deficiencies and promote healthy eating habits you can maintain for life.

perfect plate losing weight after 50When following a well-balanced weight loss plan, fill about one-half of your plate with non-starchy vegetables, one-fourth of your plate with starches (corn, peas, beans, other legumes, sweet potatoes, or whole grains), and a one-fourth of each plate with protein-rich (low-carb) foods like chicken, tofu, eggs, fish, or seafood.

For effective weight loss that lasts long term, reduce your overall calorie intake by 500-1,000 calories daily or eat 500 fewer calories and burn an extra 500 calories daily by becoming more active.

Doing so helps you drop about 1-2 pounds per week!

#7 Exercise Weight Loss Plans

Significantly increasing your physical activity enhances weight loss, even in the absence of dieting.

Studies show that burning 400-600 additional calories daily results in significant weight loss for many women, even those who don't change their diets.

FM30X includes fat-burning workouts (lasting just 30-60 minutes daily) in addition to healthy weight loss meal plans for women.

Regular aerobic and strength training workouts allow you to build lean mass, which tightens and tones your body to help you lose inches and gain muscle definition in all the right places!

Which Weight Loss Programs To Avoid?

When seeking the best weight loss plans for women over 40, there are several fad diets to steer clear of if you want to lose weight safely and keep lost weight off for life.

Examples include:

#1 Very Low-Calorie Diets

Very low-calorie diets, or VLCDs, often contain just 500-800 (or fewer) calories each day. These diets are designed for rapid weight loss of 3-5 pounds per week, but only under the supervision of a physician.

cutting caloriesUsing VLCDs as part of intermittent fasting is perfectly fine, but avoid very-low-calorie intakes long term to prevent unwelcome side effects (nausea, hair loss, gallstones, extreme fatigue, etc.) and nutrient deficiencies.

VLCDs are meant for short-term use, as they aren't sustainable for life.

#2 Blood Type Diets

Blood type diets are weight loss plans designed for various blood types.

For example, if you have type A blood you'd eat different foods than somebody with type O blood.

Many blood type diets include healthy eating plans that MIGHT help you lose weight if you’re used to eating not-so-healthy foods.

However, research shows that evidence doesn’t support the validity or health benefits of blood type diets for weight loss.

#3 Body Type Diets

Body type diets are those designed uniquely for you based on your body type, or how you're genetically built.

Some women are “apple-shaped,” meaning they carry most of their weight around their midsection.

Others are classified as “pear-shaped,” which means they carry more weight and body fat near their hips and upper thighs.

Being apple-shaped does appear to increase your risk of developing certain chronic diseases and their risk factors.

Other body types include:

  • Ectomorphs who have small bone structures and thin builds
  • Mesomorphs who have medium frame sizes and muscular builds
  • Endomorphs who have large frames and more body fat than the other body types

Body types differ from person to person based on genetic factors, and weight loss is possible regardless of which body type you have.

But eating certain foods based on your body type isn’t necessary for weight loss.

If you have a muscular build you'll likely burn extra calories, but will still have to reduce your current intake for effective weight loss.

Consume the same foods as ectomorphs and endomorphs (but tailor menus based on your food preferences) to meet daily nutritional needs.

If you're thinking of spending money on a body type diet, you might want to invest it in a weight loss plan for women with proven results instead.

#4 Severely Restrictive Meal Plans

While it’s okay to severely restrict food groups once and a while, particularly if you're fasting, don’t do it long-term if you want to keep energy levels high and prevent nutrient deficiencies.

weight loss programs for women over 40Many detox diets involve eating just fruits, fruit juices, or clear soups for specific time periods.

But these diets often aren't sustainable long term. Other examples of diets that aren't sustainable for many women include strict ketogenic diets (very high-fat, very low-carb diets) and VLCDs.

Life is too short to experience the negative side effects (fatigue, headaches, hair loss, etc.) of severely restrictive meal plans, even during weight loss.

To participate in regular fat-burning workouts that improve your figure in addition to just your body weight, you'll need the energy a well-balanced diet provides!

Which Weight Loss Plan is Right for Me?

The best weight loss plan for you, regardless of your age, is one you can maintain for a lifetime.

The ideal diet for women over 40 is easy to follow, doesn't take up much time, keeps you motivated, and includes workouts in addition to healthy eating plans.

The perfect weight loss plan is tailored just for you and includes healthy foods you enjoy eating. It's customized based on your height, current weight, lifestyle, and weight loss goals.

FM30X has proven results and thousands of success stories, as it’s helped numerous women ages 35+ drop weight safely, achieve better health, and live longer, more fulfilling lives!

It works because FM30X consists of:

  • Simple, healthy meal plans
  • Fat-burning workouts
  • Motivational and social support
  • Accountability
  • Goal setting
  • Recipes
  • Weekly newsletters
  • Q&A support from health experts

The best weight loss programs for women over 40 involve making lifestyle changes, such as getting into a regular routine, you can maintain indefinitely and changing your outlook on life!

FM30X offers just that, which is why it’s so effective for long term weight loss in women of all ages.

To try FM30X free of charge by signing up for the Fit Mother Project 3-day weight loss jump start kit and you'll receive:

  • A FREE weight loss meal plan
  • A FREE fat burning workout
  • FREE health coaching support from weight loss experts
  • FREE private fit mom Facebook group access

Get on the road toward a healthier, happier life with the best weight loss plans for women over 40 today!

Your new friend & nutrition coach,

Erin Coleman, R.D.
Writer, The Fit Mother Project

Erin is a registered dietitian who earned a nutritional science degree from the University of Wisconsin-Madison, where she worked as a health educator for the department of internal medicine.

Her published work appears on hundreds of health, fitness, nutrition, and medical websites – including doctors’ offices, rehab centers, urgent care clinics, and hospitals.

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

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