Since when did birthdays become a groan-fest instead of a celebration? Getting in shape at 40 will help you see that age is just a number, when you still look and feel great, whatever your age.
So many of you may have avoided celebrating your milestones, or even taken your date of birth off of Facebook after you turned 40.
While it's true that your body changes as you get older, there are so many ways to work against the clock.
Getting in shape at 40 IS possible, and I'll show you how in 4 great tips.
You'll be surprised at how few of these actually involve weights at the gym…
Getting In Shape at 40: The Mindset
Mindset really is key to getting in shape at 40.
There is so much negative self-talk that we all do as we age.
- I'll never go back to my pre-baby body.
- My partner probably wants someone who's thinner.
- There's no way I have the time to look like her.
- Loose clothes are all that fit me now.
Do you recognize yourself in any of those statements?
Negative self-talk has only been exacerbated by social media and the way you can now – constantly – compare yourself to others.
For you to achieve any fitness goal, you first need to conquer your mind.
Do a cleanse. No, not a juice cleanse – a social media cleanse. If you go on Facebook or Instagram daily, this applies to you.
When you flip through your feed, unfollow accounts that make you feel comparative to others or down on yourself.
Find new accounts that uplift you, inspire you to travel, or show you new recipes to make.
Find your motivation. We all have one or two big reasons why we'd like to be more fit.
Do you want to find it easier to climb stairs? Do you want to be able to keep up on your family bike ride? Do you want to take your absolute favorite jeans from the back of your closet and wear them again with pride?
Whatever the reason is for you, find it and remember it.
Set goals. Many people shy away from setting goals because it makes them fear failure. Guess what… if you don't make a plan to succeed, you never will.
Find a realistic goal that you can accomplish by a specific date. I have more steps you can take to get fitter, below.
Getting In Shape at 40: The Diet
Once you've found your motivation, changing up your diet is our first recommendation.
Think about it this way – the food you eat is the building blocks of your entire body!
Whether you get enough water, vitamins and nutrients from food completely determine how well your own body runs.
When you think about dieting, think about stocking up on the foods that are good for you, rather than eliminating those that are bad.
We break down the best diet for women over 40 here, but have the main points highlighted below.
As you get older and your metabolism slows down, you need fewer calories to fuel your body. Anything extra will just be converted into fat unless you burn it off.
- 41-50: 1,800-2,200 calories
- 51-60: 1,600-2,200 calories
- 61 and older: 1,600-2,000 calories
Perfect Plate Method
Portion control always sounds like a punitive measure. But with our theory of the perfect plates, it can be as easy as arranging food on your plate!
By eating using the perfect plate method, you're able to give your body the protein it needs to build muscle, vegetables it needs for nutrients and digestion, and carbs it needs for energy.
- 1/4 plate of protein (chicken, lean beef, turkey)
- 1/2 plate of vegetables (lettuce, spinach, tomatoes, bell peppers)
- 1/4 plate of starches (legumes, quinoa, sweet potatoes)
When you're always on the go, eating right can seem impossible.
Protein shakes allow you to add any nutrients that you tend to run low on throughout the day, in an easy-to-make and transportable drink.
More Water, Less Alcohol
If you can limit your alcohol intake to just social occasions, you'll start to make a dent in your consumption. Alcohol carries unnecessary calories and puts stress on your organs.
Try to make water your main beverage choice. Water has zero calories and is essential to your body, making it the best drink you can choose!
Getting In Shape at 40: The Workout
In addition to a healthy diet, working out can be incredibly impactful on your overall health.
While there is no ‘one-size-fits-all' solution to the perfect workout, there are elements that should be included in any well-rounded program.
- Weight training
- Cardiovascular exercise
- Balance work
- Resistance work
If this sounds like every type of exercise that's out there – you'd be right.
Variety is incredibly important to maintaining a healthy body. Skimping on any certain workout for too long can result in overtraining parts of your body and undertraining others.
Head to our Workout Plan for Women's Weight Loss for a Monday through Sunday guide to working out.
Getting In Shape at 40: The Community
Most journeys are better with a co-pilot.
When I created the Fit Mother Project, I envisioned it to be a place where women could connect about their fitness struggles and find common ground.
We've built a community full of trust, honesty and positivity, and you can be a part of it.
Many women find us through our Fit Mom 3-Day Weight Loss Jumpstart.
The program gives you a free diet and exercise guide that you can do all on your own – no gym needed.
It's designed to be the opposite of the yo-yo diets you're used to. All backed by science and designed for women like YOU.
We welcome you to join our sisterhood at the Fit Mother Project. We can promise support and inspiration at every step of your journey.
Your new friend and health coach,
Dr. Anthony Balduzzi
Founder, The Fit Father Project & Fit Mother Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 10,000 fathers lose over 75,000lbs and rebuild lean muscle