If you’ve been struggling to lose weight and keep it off, you’re not alone—especially if you’re a woman over 40. As we age, it becomes harder to shed those stubborn pounds and maintain a healthy weight. However, with the right plan and mindset, it’s entirely possible to achieve lasting weight loss success.
In this post, I’m going to share the five essential steps to creating a weight loss plan that works for women over 40. These steps are based on tried-and-true strategies I’ve been sharing with my clients for over a decade, including Gainer, who lost 85 pounds and got photo-shoot ready by following these principles.
Step 1: Create a Calorie Deficit
Every successful diet, whether it’s intermittent fasting, keto, or the Mediterranean diet, works on the same principle—calorie deficit. But to see results, you need to be in a consistent calorie deficit from Monday through Sunday, not just Monday through Friday.
Many people undo all their hard work by overeating on weekends. To achieve long-term weight loss, it’s important to stay consistent and not let weekends derail your progress.
Step 2: Avoid Starting Too Low
A common mistake many women make is starting with too few calories, such as 1200 calories per day. This is not sustainable, especially if you’re incorporating exercise into your plan. Starting too low can lead to fatigue, plateauing, and eventually falling off the wagon.
Instead, calculate your starting point using this formula: Multiply your target body weight (in pounds) by 12. This gives you a realistic calorie intake that will allow you to sustain weight loss without feeling deprived. For example, if your goal is to weigh 140 pounds, start with around 1,680 calories per day.
Step 3: Balance Your Macronutrients
What you eat is just as important as how much you eat. Your weight loss plan should include the right balance of protein, fats, and carbohydrates. Aim for 1 gram of protein per pound of your target body weight, at least 40 grams of healthy fats per day, and fill the rest with vegetables, salads, and a limited amount of fruit.
Be mindful of starchy carbs like bread and pasta, as they can lead to water retention and slow down your progress. Stick to whole foods and nutrient-dense meals for the best results.
Step 4: Track Your Food
To ensure you’re hitting your calorie and macronutrient goals, it’s crucial to track what you eat. Apps like MyFitnessPal make this process easy and allow you to stay accountable. Without tracking, it’s easy to underestimate how much you’re eating and overconsume calories without realizing it.
Tracking your food intake ensures you stay on target and avoid common pitfalls like forgetting to account for extra snacks or drinks.
Step 5: Have a Recovery Plan
Weight loss isn’t a straight path, and slip-ups are bound to happen. The key is to have a recovery plan in place for when you overindulge. Don’t starve yourself or cut out entire food groups after a setback—this only sets you up for more binge eating.
Instead, go back to your healthy eating plan and stay consistent. Weight loss is a long-term process, and it’s important to get back on track after any missteps.
Ready to Get Started?
If you’re ready to transform your body and lose weight the right way, take my Boost Weight Loss Assessment. In just 3 minutes, you’ll get a personalised report, healthy eating plan, and insights into what’s holding you back.
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