Weight gain after 40 is common among women, with nearly 40% of American women over 40 being obese. Here are science-backed tips to maintain a healthy weight during this life stage.

Monitor Your Medications

• Some medications like beta-blockers, antidepressants, and diabetes drugs can cause weight gain
• Over-the-counter allergy medications containing diphenhydramine may increase appetite
• Consult your doctor about possible medication alternatives if you notice weight gain

Address Hormonal Changes

• Perimenopause can cause hot flashes, night sweats, anxiety, and weight gain
• Consider discussing hormone therapy options with your doctor
• Weigh the benefits and risks of hormone treatment for your situation

Optimize Your Diet

• Plan meals ahead and create shopping lists
• Drink 17 ounces of water before meals to reduce calorie intake
• Fill half your plate with vegetables for fiber and satiety
• Reduce carbohydrate intake, especially during perimenopause
• Maintain regular meal times to avoid skipping meals

Preserve Muscle Mass

• Muscle loss (sarcopenia) begins around age 40
• Combine aerobic exercise with weight training
• Regular strength training helps maintain muscle mass and metabolism
• Include walking, biking, or swimming for cardiovascular health

Prioritize Sleep and Stress Management

• Avoid electronics 90 minutes before bedtime
• Practice stress-reducing activities like yoga and meditation
• Get adequate sleep to support fat burning
• Manage emotional eating through relaxation techniques

Make Lifestyle Adjustments

• Learn to prioritize your health needs
• Ask for help when needed
• Set boundaries and practice saying no
• Balance family responsibilities with self-care

These evidence-based strategies can help women in their 40s maintain a healthy weight while addressing the unique challenges of this life stage. Remember to consult healthcare providers before making significant changes to your diet or exercise routine.

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