After age 40, the body begins to store fat at a higher rate making it more difficult to keep off excess weight. Factors such as chemical and hormonal imbalances, decreased metabolic rate, stress, vitamin and mineral deficiencies, and food allergies all contribute to this shift in the body’s composition.

The most common weight loss recommendations for people in this age group are small diet and lifestyle changes. These recommendations include eating 100 calories less each day, eating fruit instead of drinking fruit juice, avoiding processed foods, sugar, and artificial sweeteners, moderating alcohol, taking appropriate vitamins and supplements, always eating breakfast, and never skipping meals. Exercise also plays a large role in health and weight maintenance post-40. Strength training is important to increase lean muscle mass and maintain bone density. It’s advised to commit to a regular fitness routine.

The following seven foods are considered powerful fat fighters:

1. Ground flax seeds, which help stabilize blood sugar levels
2. Walnuts, which reduce insulin levels and fight fat storage,
3. Hot sauce, which reduces insulin levels,
4. Cinnamon, which helps lower cholesterol,
5. Salmon, a good source of calcium and vitamin D,
6. Fiber-rich foods, which aid digestion and satiety, and
7. Water with lemon, a calorie-free, refreshing beverage to replace soda and juice.

Foods to include:

Vegetables
Fruits
Lean meat
Lean poultry
Fish
Whole grains
Beans
Low-fat dairy
Nuts and seeds
Healthy oils
Green tea

Foods to avoid:

Full-fat meats
Bacon and other processed meats
Full-fat dairy
Refined grains
Sugar
Fruit juice
Soda
Artificial sweeteners

Pros:

May reduce weight gain after 40
May be a lifestyle approach
Considers bio-individuality

Cons:

Some may benefit from full-fat dairy
May be difficult to avoid sugar
May be difficult to avoid bacon

Sources:

The Over-40 Diet www.goodhousekeeping.com
Women Over 40 www.loseweightpermanently.com