Losing weight is hard and losing weight after 40 is harder, especially for women. With perimenopause, hormones can disrupt your body’s metabolism. As extrogen production in the ovaries decline, your body tends to store fat especially in abdominal areas.  These physiological changes affect your metabolism, bone density, muscle mass, and general well-being. So, as you get older and put on weight, your focus should be on remaining within healthy limits and not necessarily being thin or slim. 

However, it is still possible to achieve weight loss by eating nutritious foods, exercising regularly, getting enough sleep, and adopting new healthy habits.Healthy aging is largely determined by lifestyle choices. You can maximize your health in your 40s  and beyond with these tips, programs and supplements for weight loss.

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Weight loss Tips

Adopt a weight training regimen if you don’t already have one. Weight training is essential for bone, joint and skin health as you age. It may not necessarily cuase significant weight loss, but it’ll tone your muscles giving you a leaner and confident look.

Get a personal trainer to build the right exercise routine that fits your needs.

You can exercise at home without going to the gym or using expensive equipment

Lift weights as weight training balances your body composition and the weight you gain as you age.

• Eat more proteins and increase your fiber intake
• Don’t skip breakfast and dont starve yourself
• Reduce alcohol intake
• Try intermittent fasting if you can
• Practice yoga daily as yoga is not only good for your physical wellbeing, it also helps with your mental wellbeing
• Remember that with exercise, consistency is better than intensity
• Eat healthy–more vegetables and drink lots of water
• Take walks as much as you can
• Reduce carbs and sugar intake
• Get enough sleep
• Test your blood for vitamin deficiencies and correct as needed because hormones play a huge role in weight gain and loss

Weight loss Pills

There are many pills and medications promising instant weight loss. While they can be tempting, ensure to use only FDA-approved anti-obesity medications for effectiveness and safety. While these pills promote weight loss, the amount of weight you can lose depends on the particular pill, your health and lifestyle. Always consult with your doctor before starting any medication. Here are some recommendations by the Obesity Medicine Assocation. 

• Semaglutide (e.g., Wegovy and Ozempic)

Semaglutide is administered as an injection and can be used for weight loss. Wegovy is used in the treatment of obesity if you’re overweight while ozempic is used to treat type 2 diabetes.

• Tirzepatide (e.g., Zepbound, Mounjaro)

Tirzepatide is used to treat type 2 diabetes and obesity. It works by reducing appetite and is combined with exercise and diet to lose weight. 

• Liraglutide (e.g., Saxenda) 

Liraglutide is administered as an injection. It acts on gut hormones to signal the brain to reduce hunger signals and makes you feel fuller quickly. It has some contraindications in patients with family history of thyroid carcinoma or multiple endocrine neoplasia syndrome.

• Phentermine (e.g., Adipex, Suprenza)

Phentamine is the most common and oldest weight loss medication. It was initially used only as a short term for weight loss but has become long-term. Obesity Medicien says you can lose 5% of your body weight by taking phentermine. It is available as a solvent and can be combined with topiramate to reduce appetite and cravings.

• Naltrexone-Bupropion (e.g.,Contrave) and Setmelanotide (e.g.,Imcivree)

Naltrexone-bupropion and Setmelanotide work on the brain to reduce cravings and appetite. This can help you lose up to 5-10% of your body weight.

• Orlistat (e.g., Xenical, Alli)

Orlistat is another common weight loss medication. It’s a pill that breaks down the fat you consume. By doing this, it prevents your body from absorbing fats. It should be combined with low-calorie foods and taken during or an hour after meals. Examples include Xenical and Alli.

• Hydrogel (e.g., Plenity)

Hydrogel is another weight loss pill. It’s a capsule that releases a biodegradable, super absorbent hydrogel into the stomach. This gel increases the feeling of fullness, helping you to eat less. An example is Plenity.

Weight loss Supplement for Women over 40

Supplements aid weight loss through mechanisms of actions like

• including increasing energy expenditure, 
• increasing satiety, 
• increasing fat oxidation, 
• blocking dietary fat absorption, 
• modulating carbohydrate metabolism 
• increasing fat excretion

According to the Lifestyle Medicine Center, University of Stanford, quality and transperancy are most important when choosing a weight loss supplement.  Always use third-party tested products to ensure ingredients are correct doses and no harmful substances are contained. Remember supplements don’t replace meals but rather complements as the name implies. Always check with your doctor to confirm supplemts are appropriate for your weight loss journey. The U.S Department of Health and Services has a list of the best supplements for weight loss which are backed by research. These include

Calcium 

Calcium is a common supplement. It increases lipolysis and reduces fat accumulation and abbsorption. You can take between 1000mg to 1200mg daily. However, too much calcium more than 2000-2500 daily consumption can cause constipation and decrease your body’s abrobption of Iron and Zinc.

Beta-glucans

Beta-glucans are soluble dietary fibers in bacteria, yeasts, fungi, oats, and barley. Their recommended doses start at up to 10 grams [g] a day for 12 weeks). Their weight-loss effect is attributed to their ability to increase the feeling of fullness and to reduce glucose absorption.

Carnitine

Cartine breaks down fat. Carnitine supplements are safe at up to 2 g a day for 1 year or 4 g a day for 56 days. A study found Carnitine supplements can help you manage your weight and treat obesity.  Another study discovered it promotes muscle fiber growth, consuming 63.33% of abdominal fat and reducing weight loss by 45.24

Caffeine

Coffee and tea with caffeine are the quickest ways for women to lose weight.  It stimulates the nervous system, burns calories and breaks down fat. Caffeine is safe for most adults at doses up to 400‒500 milligrams (mg) a day. The National Institutes of Health states that most adults can safely consume up to 500 mg of caffeine daily.

Green coffee bean extract

Green coffee beans are unroasted coffee beans. They prevent fat accumulation and increase glucose metabolism. It  is used in women's weight loss supplements. Because green coffee bean extract contains caffeine, it can aid in weight loss.  Doses of up to 200 milligrams of green coffee bean extract per day for 12 weeks seems to be safe. Drinking at least three cups of coffee a day can also help you lose weight and fat.

White kidney Bean pods (phase plus vulgaris)

White kidney bean or bean pod (also called Phaseolus vulgaris) is a legume grown around the world. It blocks the absorption of carbohydrates and suppresses your appetite. Doses of up to 3,000 mg per day for 12 weeks of phaseolus vulgaris appear to be safe.

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