3 Things Women Over 40 MUST Do for Fat Loss & Hormone Health

 

3 Things Women Over 40 MUST Do for Fat Loss & Hormone Health

Hormonal changes in women in their 40s and beyond can make it more difficult to lose weight and maintain general health. However, you can change how you feel and look by being aware of how your body changes throughout this time and forming the appropriate behaviors.

We'll explore three crucial methods in this post for women over 40 to increase fat loss, regulate hormones, and recover energy - all based on professional advice on blood sugar, stress, menopause, and more.

Understanding Hormones and Menopause: Why It Matters

Hormones such as estrogen, progesterone, and testosterone naturally fluctuate during menopause and the years preceding it.

Energy, mood, metabolism, and fat storage may all be impacted by these modifications.

Why does hormone balance matter so much?

Because hormones interact with one another, when one is disrupted, it affects the others. Since all other hormones, including estrogen and progesterone, can spiral out of balance if insulin and cortisol are out of balance, experts frequently refer to these two as "tier one" hormones.

The good news? These are important hormones that you can control to help your body through menopause and beyond.

1. Control Insulin and Blood Sugar Like an Expert

Controlling blood sugar and insulin levels is one of the most important factors for hormone health and fat loss after 40.

The Significance of Blood Sugar Control

A potent hormone that controls how your body stores and uses energy is insulin.

An imbalance in insulin disrupts your entire hormonal system, resulting in cravings, exhaustion, and weight gain, particularly around the abdomen.

It's simple to overindulge in carbohydrates that raise blood sugar levels thanks to processed foods and hidden sugars. Unexpectedly large levels of added sugars can be found in a variety of packaged goods, even ones that don't taste sweet.

How to Take Control

• Learn to identify hidden sugars and additives in common foods by becoming an expert at reading labels.
  
  

• Reduce added sugar significantly: For the first several weeks, keep added sugar intake to 5 grams or less per day, and then progressively raise it to no more than 10 grams.
  
  

• Put an emphasis on whole foods: Steer clear of processed meals and snacks in favor of fresh veggies, high-quality proteins, and healthy fats.
  
  

• Keep your macros in balance by steering clear of "high protein" meals that are actually higher in carbohydrates than protein.

In addition to helping control cortisol, estrogen, progesterone, and testosterone, regulating insulin and blood sugar also promotes fat reduction and vitality by establishing a balanced hormonal environment.

2. Use Breathwork's Power to Control Stress and Cortisol

Another important factor in hormone health and fat loss is the stress hormone cortisol. Chronic or high cortisol can throw your hormones out of balance, cause sleep disturbances, and increase the amount of fat stored, particularly around the abdomen.

How Does Breathwork Differ From Meditation and What Is It?

Breathwork is an easy, dynamic technique that you can practice anywhere, at any time, while meditation typically entails sitting still and clearing your mind, which can be difficult during a hectic day or business meeting.

Breathwork consists of deliberate breathing exercises that assist you in:

• Decrease tension and worry
• Reduce blood pressure
• Relax your nervous system.
• Boost the quality of your sleep

Easy Breathwork Methods to Try

• 4-7-8 Breathing: Take a four-second breath with your nose, hold it for seven seconds, and then release it through your mouth for eight seconds. Your quality of sleep can be significantly enhanced by this technique, even if you only do it for two minutes before bed.
  
  

• Energizing Breaths: To naturally awaken your nervous system when you're feeling sluggish in the middle of the afternoon, take shallower, faster breaths instead of grabbing for sugar or coffee.

Breathwork helps your body relax and reset by triggering your parasympathetic nervous system, sometimes known as "rest and digest" mode. This lowers cortisol and promotes hormone balance for weight loss.

3. Select Whole Foods and Pay Attention to Sugar and Alcohol

Your hormones and how your body accumulates fat are directly impacted by what you eat, particularly beyond the age of forty. However, quality and balance are more important than calories.

The Significance of Whole Foods

Highly processed foods frequently contain inflammatory chemicals, artificial additives, and hidden sugars that alter hormones and harm gut health. These foods may cause your body to become "toxic," which will make losing weight more challenging.

Advice for Smarter Eating

• Consume unlabeled foods: Try to eat fresh, complete foods such as fruits, vegetables, lean meats, nuts, and seeds.

• Limit added sugars: Sugar can be found in savory snacks and desserts as well.

• Limit alcohol consumption: Regular wine evenings or sugary cocktails can accumulate and affect fat reduction and hormone balance. Drink alcohol on occasion, but not every day.

• Why does this snack or dessert need to be so big or so sweet? Eating mindfully promotes better habits and less overindulgence.

Keep in mind that this is about making wise decisions the majority of the time while making room for fun, not about perfection or deprivation.

Bonus Advice: Obtain Resources and Assistance

After 40, managing hormone health and fat reduction can be quite difficult, but you don't have to do it alone. To help you survive during menopause and beyond, programs tailored to women, such as the Belle Vital program, combine breathwork, nutrition, and professional coaching.

To make your journey simpler and more efficient, several of these programs also provide resources like breathwork applications, food plans, and community support.

In conclusion, take charge of your health and hormones right now. 

Women over 40 have particular difficulties with hormone balance and fat reduction, but with the correct techniques, you may feel your best, regain your energy, and lose obstinate weight.

In summary, your three priorities are:

1. Eat natural meals and limit added sweets to control insulin and blood sugar.
2. To lower cortisol and increase stress resilience, practice breathwork every day.

3. Make healthier meal choices, cut back on processed snacks, and watch how much alcohol you consume.
   
   

Give your body the resources it needs to naturally regulate hormones by starting with simple, long-lasting adjustments.