How Women Over 40 Can Boost Energy and Lose Weight

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For women, it may feel a lot more challenging to lose weight after 40, thanks to hormonal shifts like declining estrogen, which affect metabolism and energy levels. However, you can try some natural ways to combat fatigue, support your weight loss efforts, and preserve muscle mass without compromising vitality. However, it’s essential to know where to start and how to make your strategies work. Here are a couple of ways to help you lose weight after 40 while maintaining steady energy for busy lifestyles.

Harness Adaptogens for Hormonal Balance

Women over 40 often have to deal with adrenal fatigue due to stress and perimenopause. This causes cortisol levels to rise, making it even harder to burn fat. This is when you can include some adaptogenic herbs in your routine. For instance, ashwagandha and rhodiola are good choices, as they can balance out cortisol levels and increase mitochondrial function, resulting in sustained energy without any jitters.

Adaptogens also give your body an added boost to help maintain workouts and activities without the crash that often leads to snacking. In fact, it’s found that ashwagandha users often lose an average of 3% of their body weight by curbing emotional eating. To get the best results, consider taking 300mg to 600mg of ashwagandha or 200mg to 300 mg of rhodiola daily, especially in the morning, preferably with meals to aid absorption.

To make these adaptogens work better, be sure to track your mood and energy levels on a weekly basis to determine the best dosage. Also, you may want to consider adding some appetite suppressants to the mix to get better results. For instance, many people opt for GLP-1s, like semaglutide to reduce hunger pangs. Semaglutide weight loss reviews confirm that GLP-1 agonists act like satiety hormones, meaning you feel less hungry while still having plenty of energy. Just be sure to talk to your doctor before mixing the adaptogens with the medications you take.

Optimize Protein Timing for Muscle Support

As estrogen goes down after 40, it affects every aspect of a woman’s health. More importantly, you begin to lose muscle quickly. It also tanks metabolism, making you feel tired despite dieting. To manage this situation, you have to think about increasing your protein intake. It aids muscle repair and stabilizes blood sugar levels for optimized fat utilization and consistent energy.

Adding more protein to your diet helps preserve lean mass, while burning up to 10% more calories even in the resting state. It curbs cravings as well, which makes your weight loss efforts more effective. It’s vital to consider any preexisting conditions y before adding more protein to your diet. However, if it’s safe to load up on protein, consider spreading it across different meals. Take more in the morning because early-day protein is likely to deal with overnight catabolism and boost your overall health.

Endnote

Women over 40 may find it hard to lose weight, but they can still do it with the right plan of action. Adding adaptogens is one way to achieve hormonal balance, whereas including protein-rich foods in your diet can help preserve muscle mass and give you the energy needed to perform your workouts. These natural strategies may also help address other perimenopause symptoms, like low energy and slow metabolism. Just keep in mind that being consistent is vital for getting the most out of these strategies.