Weight Loss : Weight loss over 40 if you’re over 200 lbs and female
Weight loss over 40 if you’re over 200 lbs and female
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Weight Loss Over 40: A Guide for Women Over 200 lbs
As women approach their 40s and beyond, the journey of weight loss can become both a physical and emotional challenge—especially for those who weigh over 200 pounds. With changes in metabolism, hormonal shifts, and lifestyle factors, it’s important to approach weight loss from a holistic perspective that emphasizes health, well-being, and sustainability rather than quick fixes. This article outlines key strategies to help women over 40 achieve and maintain weight loss.
1. Understand Your Body’s Changes
Starting in your 40s, hormonal changes can lead to weight fluctuations. The decline of estrogen during perimenopause can cause fat to redistribute, often leading to an increase in abdominal fat. Recognizing that these changes are natural can help shape your approach to weight loss. Accepting your body’s new normal is the first step toward embracing a healthier lifestyle.
2. Set Realistic and Achievable Goals
When it comes to weight loss, setting realistic goals is essential. Instead of focusing on an arbitrary number on the scale, aim for lifestyle changes that contribute to overall well-being. Consider goals like:
- Losing 1-2 pounds per week.
- Increasing your physical activity to at least 150 minutes a week.
- Incorporating more fruits and vegetables into your diet.
Breaking goals into manageable steps will help maintain motivation, create a sense of accomplishment, and reduce overwhelm.
3. Prioritize Nutrition
Diet plays a pivotal role in weight loss, particularly for women over 200 lbs. Here are some tips to consider:
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Focus on Whole Foods: Emphasize whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods are nutrient-dense and can keep you feeling fuller longer.
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Monitor Portion Sizes: Being mindful of portion sizes can help you manage calorie intake without needing to strictly count calories. Utilize smaller plates and bowls to naturally reduce portion sizes.
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Stay Hydrated: Dehydration can sometimes be mistaken for hunger. Aim to drink plenty of water throughout the day to help control cravings and improve metabolism.
- Limit Processed Foods: Highly processed foods can be loaded with added sugars and unhealthy fats. Limiting these can help you achieve your weight loss goals while improving overall health.
4. Incorporate Regular Exercise
Physical activity is crucial for weight loss and overall health, especially as you age. Consider the following options:
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Strength Training: Incorporating strength training into your routine 2-3 times a week can help maintain muscle mass and boost metabolism. Focus on full-body workouts that target major muscle groups.
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Cardiovascular Activities: Adding cardio exercises, such as walking, jogging, cycling, or swimming, can increase calorie burn and improve heart health. Aim for at least 150 minutes of moderate-intensity cardio each week.
- Flexibility and Balance Training: Activities like yoga or Pilates can enhance flexibility, balance, and mental well-being, making them excellent complements to strength and cardio exercises.
5. Prioritize Sleep and Stress Management
Both sleep and stress have significant impacts on weight loss and overall health:
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Quality Sleep: Aim for 7-9 hours of quality sleep per night. Poor sleep can disrupt hormones that regulate hunger, leading to increased cravings and weight gain.
- Stress Reduction: Chronic stress can contribute to weight gain, especially around the abdomen. Incorporate stress-reducing techniques like meditation, deep breathing exercises, hobbies, or spending time in nature.
6. Seek Support and Professional Guidance
Embarking on a weight loss journey can be challenging; don’t hesitate to seek support from professionals like registered dietitians, personal trainers, or weight loss groups. Connecting with others who share similar goals can foster accountability, encouragement, and motivation.
7. Embrace a Positive Mindset
Lastly, cultivating a positive mindset is essential in the weight loss journey. Focus on progress and effort rather than perfection, and celebrate small victories along the way. Shift your perspective from weight loss to health gain—embrace activities that make you feel strong, energized, and empowered.
Conclusion
Losing weight over 40, especially for women over 200 lbs, is a multifaceted endeavor that requires understanding, patience, and dedication. By focusing on sustainable changes, prioritizing nutrition and physical activity, managing stress, and seeking support, it’s possible to achieve lasting weight loss and improve overall health. Remember that every step you take toward a healthier lifestyle is a victory worth celebrating, regardless of the scale’s numbers.
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Check out my programs specifically designed for women over 40: https://melissaneill.com/social
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I need help. How do i consult you
Way to go, Ayo! This is what I aspire to be!
Wow!
Love your videos👍👍
Yes!! Currently I’m 49 y/o, 5’2” height & 209lbs.
My profile pic, I’m 187lbs. Need help. Listening 👂 ….
Sweet Melissa, thank you for this channel that caters to ladies over 40. I'm 40 and this year i have found myself at my heaviest at 193LB at 5"7. I've always loved working out but have had to take it slow this year because of knee pain. Thank you for the tip about curcumin- I'm going to buy it like yesterday! I need to be more disciplined with my food and keep going to therapy to uncover my insides.
One thing I really appreciate about myself is the love for my body. I love to oil every inch of me thanking each part for its role… even my painful left knee.
Thanks again Melissa for being you all year round. We love you
Beautiful song, and an amazing musical legacy. And you inspire me every day, by the way ❤
Hi, Melissa! I have just recently found your channel, and have been obsessed 🤩. I absolutely love strength training, it makes me feel so good, but the trainers that I hired would be against it. I have issues with my back! Do you have experience or guidance for people with back problems?
Strength training for damaged shoulders??
What should you do if you fell for the fad diets and cut too low? I am the one who has plateaued at 50 lbs lost, buy my cals are already very low. Should I just up my calories now to the amt you recommend? Thanks! I've done the low cal, low carb, instense exercise since Jan. Down 50 which is great, but I have another 50 to go. Need help. I'm 45.
So I weight 230lbs, heaviest I've ever been. If I aim for 180g of protein how much cares and fat should I aim for?
I’m actually in my mid 30’s with one child and I know I’m not your target audience but I really enjoy your videos.
What about skating versus walking?
I run about 145 lbs now and 56 years old. I did my workout this morning. My puppy doesn't like it when I'm working out on the floor. But I managed to exercise anyhow. You are my inspiration.
Yes my starting weight was 320lbs😞 but I’m now 234😊 which is still high but certainly not where I was… I would love to get under 200lbs so I’m gonna listen to ur advice 👍🏾👍🏾👍🏾♥️
Hey, when you’re talking protein, are you talking pre cooked weight! Thank you 🙏
New subscriber. I'm in my 50s and ready to lose over 100 pounds. Let's do it!
I just found your channel…. So glad I did. I am on my health journey and trying to lose weight and get leaner and healthy. I am 53 and it is harder to lose belly weight. Oh goodness. Can't wait to watch more videos and get great info. Thanks. 😁
Thank you Melissa for sharing. I am 52 years old and I am 240 lbs. I gained 60 lbs in two years, 40 of them in the last year. My doctor said it is a combination Covid and menopausal weight gain and she recommended weight training. But I didn’t know how and where to begin and I would like to thank you for the start. I will create an schedule and start on Sunday
Great video do you have a Jamaican background?
Is it impossible for a woman to get down to 145lbs at 5ft8. People keep telling me that it's impossible to return to that weight
We love our Peloton.
Allo Melissa, how can I do strength training at home?
I've realised that for now I need to just build up my exercise endurance and stamina. Post-car accident and botched surgery. Only need to lose about 38lb but no amount of changed diet has made a difference.
Where did you get that poster?
I’m putting the weight work in (4 days a week) but I scaled back my cardio to 4 days formerly 6 days and shortened the distance. Well, I gained 5 pounds and it’s not all muscle. I’m going to increase cardio to 5 days starting next week. My issue, and will continue to be one as a vegan, is the protein. Unless I eat 2 blocks of extra firm tofu daily with two servings of protein powder as well, it’s just not possible for me to get in 140 grams of protein. (I weigh 138) I can reach about 110 or a smidge higher. It’s how it’s going to have to be and focus on my nutrients instead unless you have any brilliant ideas because I haven’t any. Great video Melissa ♥️ thank you ☺️
Melissa I’ve developed food sensitivities as my hormones declined, do you have info on how that affects weight & how to manage this issue?
There’s just not enough help for weigh loss
After 50.
I have gained 10 kg of fat and a lot of cellulite. I am 43 going 44.Can i come back feeling and looking even better that 5 months ago??.
I wish you would do examples of workouts. I’m new to your channel. Hello. I’m here for help losing 60 pounds.
Melissa you look fantastic. So very pretty.
The hardest thing for me is getting all the protein. I feel like I’m forcing food to get the protein. Any tips?
HI Melissa can you do a vlog on how to lift weights right? and if someone is a beginner how should they start?
I love your outfit!! Please can you link to buy 🙂
So thankful for your channel. I will be 39 years old and want to enter my 40’s fit and fabulous.
I Love your help . I could cry , I am so grateful I found you . You are so motivating and positive, loving to people, bless your ♥️
Shout out to your client- she looks fantastic!
Hi Melissa,
Hope you and your family are well😊 Your videos are great. They're inspiring and I love the detail you go into when giving information. I was wondering if you could address how to deal with loose skin after weight loss, please? Especially for older woman
If possible, can you make a video for women with pcos? I have not got my period for ten years. I lost 15 kilos with IntFasting but put it all back on. I'm 95kilos and I cannot lose weight even though I continue fasting and eat and exercise moderately.
I’ve taken your advice and increased my weights by 10lbs each device (like I added 10lbs to by 8lb dumbell for my goblet squats), and lowered the reps slightly… I’ve noticed a significant difference in the weight loss. I’m also more tired but I know I had toxins stored in my body fat; it will resolve itself in time.
This is so helpful. Thank you Melissa. I am 51 yrs old, 5”11” and 102kg and used to love Les Mills pump classes but gave up as I was told I needed to lose the weight before I come back to strength train. This is the guidance I need!
Hi I hate hate hate exercising because it makes me very hungry like ravishing and then I overeat and then what's the point of exercising 🤦♀️🤷♀️
Hi downloaded your app but cannot use it
Good for her! She looks amazing. I’d love to hear more about her journey.
As a large woman myself (I was almost 200 lbs at my highest) I know how hard it is to loose weight. I’ve been fighting the last ten pounds for the last year. My big problem is after workout fatigue. It’s not something many people address, but it’s a real barrier to working out when every workout can create several hours of fatigue. I don’t dare do HIIT. I can barely stand after 40 minutes of strength training let alone start up on some cardio!
So informative 👍🏽
Hi Melissa. You're so inspiring!
Does your nutrition factor in insulin resistance /diabetes where higher caloric intake can push you from resistance into diabetes? Or if diabetic how does the body cope with increased calories which may require higher doses of meds to cope with higher glucose levels or if not on meds the possibility of high insulin and sugar levels circulating in the blood stream. Thanks.
I’ve been following Melissa since January and I’ve nearly lost a stone in weight, everything she says makes sense, I haven’t felt like I’ve missed out. I’ve upped my calories to 1800, after years of starving on 1200 then binging. I weight train 4/5 days a week and do HIIT, 3/4 times a week. Weekends are rest days but I still have to walk my dogs, so that helps with my steps. I’m 60 next month and hopefully I’ll be a bit nearer my goal weight. Thank you Melissa, so glad I found you. ❤️❤️xx
How about your kidneys with high protein diet
Thanks so much for your insight and encouragement. At 5’ 5” I couldn’t believe my eyes when the scale said 200. My challenge is twofold: first, at this weight I am physically uncomfortable in my body which makes exercising difficult. Next, I seem only able to fully concentrate on one change at a time. So I can focus on changing my diet and cleaning it up really well and then add exercise, or I can focus on exercise with an improved but suboptimal diet. I can’t seem to put it all together.
Help me
I'm 45 and 235lbs
I'm 5 ft 9
Wear size 20 in u.s..