Strong > Skinny > 40

whitney starrs
Aug 1
5 min read

As women enter their 40s, weight loss and muscle building can seem more daunting due to hormonal changes.

Getting older may not always be easy, but it does not have to be hard either.

With the right strategies, women can achieve their goals effectively.

In this post, I want to share five practical tips specifically designed for women over 40.

1. Prioritize Protein Over Calories

Many believe cutting calories is the key to weight loss. However, research suggests that prioritizing protein can lead to more significant results. Higher protein diets have been shown to reduce appetite and help maintain muscle mass.

For instance, a study found that participants who increased their protein intake to 30% of their daily calories lost 11 pounds in just 12 weeks.

Make it a goal to include a source of lean protein at every meal and snack. Options include chicken, turkey, fish, eggs, beans, lentils, and dairy products like Greek yogurt. For example, adding a cup of Greek yogurt to your breakfast can provide about 20 grams of protein—helping you stay fuller for longer. Looking to bump up protein and fiber in one swoop? Add a cup of rehydrated Textured Vegetable Protein to your next batch of ground turkey tacos to increase protein and fiber in your bowl without extra fat.

If you make a goal to consume lets say 30g of protein with each meal and at least 5-10 per snack, even if you don't hit the actual "goal" you have still intentionally increased the amount in your day- and as you build on this habit the inclusion of additional protein becomes easier and easier.

2. Emphasize Strength Training

Instead of just hopping on a treadmill, focus on strength training as a regular part of your exercise routine. This type of training not only builds muscle but also boosts metabolism.

The American College of Sports Medicine (ACSM) states that "performing a single set 2–3 times per week can be beneficial especially for older individuals and novice trainees."

You can perform strength training with bodyweight exercises or resistance bands at home.

Here’s a sample routine:

Bodyweight Squats: 3 sets of 10-15 repetitions
Modified Push-Ups: 3 sets of 8-12 repetitions
Forward Lunges: 3 sets of 10-12 repetitions on each leg
Planks: 3 sets, holding for 20-30 seconds

Incorporating these exercises into your week can lead to stronger muscles and improved weight management.

3. Incorporate High-Intensity Interval Training (HIIT)

Adding HIIT to your workouts can significantly enhance fat loss. HIIT alternates bursts of intense effort with periods of rest, boosting metabolism even after your workout. A study showed that participants doing HIIT for just 20 minutes burned 25-30% more calories than those doing steady-state cardio.

You can try a simple HIIT workout at home using exercises like:

Jumping Jacks: 30 seconds of work followed by 30 seconds of rest
Burpees: Repeat intervals for 10-15 minutes
Japanese Walking: Alternate 3 minutes of walking at a brisk pace (slightly out of breath) and 3 minutes of slow recovery walking. This is great done for 20-30 minute intervals 2-5 times a week.

These methods keep your heart rate elevated, allowing for more efficient workouts.

4. Stay Hydrated

Hydration is a crucial yet often overlooked aspect of weight loss.

Drinking water can help control your appetite and enhance metabolism. Research indicates that drinking about 2 cups (16 ounces) of water before meals can reduce calorie intake by approximately 75 calories, which adds up over time.

We don't want to intentionally fill up with water, but we do want to make sure we are hydrated. On the same note, the water we have while eating should really just be small sips as or if needed to clean the palate or help swallow.

Your body is excellent at it's digestion job- drinking too much water while eating actually interferes with proper digestion by diluting stomach acid and digestive enzymes.

Aim for 8-10 cups of water a day- if you are into a specific number take your body weight in pounds and divide by 2.

This is how many ounces your body would love to enjoy each day. ;)

You can also include hydrating foods like cucumbers, oranges, and watermelons in your diet. These foods not only help with hydration but also provide essential nutrients.

Find a few high protein meals you love that you can prepare quickly and make them weekly go-to meals that you can rotate

Busy schedules can make it tough to prepare healthy meals. However, making high-protein dinners can be quick and easy. Here’s a recipe for a chicken and quinoa bowl that you can prepare in under 30 minutes:

Chicken and Quinoa Bowl Recipe

Ingredients:

1 cup cooked quinoa
2 boneless, skinless chicken breasts
2 cups mixed vegetables (broccoli, bell peppers, or any seasonal veggies)
2 tablespoons olive oil
Salt and pepper to taste
Optional: Your favorite herbs or spices for additional flavor

Instructions:

Heat olive oil in a large pan over medium heat.
Season chicken breasts with salt, pepper, and any herbs or spices you like.
Cook chicken for 6-7 minutes on each side until it reaches an internal temperature of 165°F (75°C).
Sauté or steam the mixed vegetables until tender while the chicken cooks.
Slice the chicken and serve it over the quinoa and vegetables. Enjoy!

This high-protein meal is quick, satisfying, and supports your muscle-building goals. Make a few of these bowls ahead, or prep by making the chicken, quinoa, and veggies and then storing them separately to assemble at meal time or use in other dishes too!

Embrace Your Health Journey

Facing weight loss and muscle-building challenges in your 40s can feel overwhelming.

Keep your eyes on the prize! Focus on protein, strength training, HIIT, hydration, and efficient meal prep- these habits can help you achieve lasting results.

Remember, your journey is not just about the weight on the scale; it is about building a strong, healthy body that can enjoy life fully.

Start implementing these tips today, and take empowered steps in creating new habits toward your health goals.

References:

Davy, B. M., Dennis, E. A., Dengo, A. L., Wilson, K. L., & Davy, K. P. (2008). Water consumption reduces energy intake at a breakfast meal in obese older adults. Journal of the American Dietetic Association, 108(7), 1236–1239. https://doi.org/10.1016/j.jada.2008.04.013
Gillen, J. B., Martin, B. J., MacInnis, M. J., Skelly, L. E., Tarnopolsky, M. A., & Gibala, M. J. (2016). Twelve Weeks of Sprint Interval Training Improves Indices of Cardiometabolic Health Similar to Traditional Endurance Training despite a Five-Fold Lower Exercise Volume and Time Commitment. PloS one, 11(4), e0154075. https://doi.org/10.1371/journal.pone.0154075
Iversen, V. M., Norum, M., Schoenfeld, B. J., & Fimland, M. S. (2021). No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports medicine (Auckland, N.Z.), 51(10), 2079–2095. https://doi.org/10.1007/s40279-021-01490-1
Westerterp-Plantenga, M. S., Nieuwenhuizen, A., Tomé, D., Soenen, S., & Westerterp, K. R. (2009). Dietary protein, weight loss, and weight maintenance. Annual review of nutrition, 29, 21–41. https://doi.org/10.1146/annurev-nutr-080508-141056