Stay Fit After 40: 13 Proven Tips from a Certified Trainer

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We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.

        13 Ways to Look Fit After 40
    Strengthen your body and mind with these proven tips from an ACE-certified trainer.
By Denise VitolaApr 15, 2024
Denise Vitola
Founder/CEO of Vitola Well
Denise Vitola is a certified coach and founder of Vitola Well, a health coaching company.
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback

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By Denise VitolaApr 15, 2024
Denise Vitola
Founder/CEO of Vitola Well
Denise Vitola is a certified coach and founder of Vitola Well, a health coaching company.
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
Nutrition & Diet
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Want to look fit after 40? Your timing is perfect. Midlife is the time to move, strengthen muscles, and stretch more. Just be sure to approach your goal holistically. You will look fit after 40 if you care for all aspects of your health: mind, body, and soul. This includes focusing on nutrition and exercise of course, but also self-care, mental health, and quality of life. The happier you are in all these aspects, the healthier you will be. Prioritize yourself, and then you can take better care of others.
(How would I know? I  am an ACE certified fitness professional, and also a graduate of the Institute of Integrative Nutrition, certified in health and wellness coaching. I teach Spin at least 3 days a week and personally work out at least 6-7 days a week.) It’s never too late to get started and reap the benefits of physical fitness. Read on for 13 ways to look fit after 40.
Do This Workout
Shutterstock
The World Health Organization and the Centers for Disease Control and Prevention (CDC) recommend at least 150 to 300 minutes of moderate exercise or 75 to 150 minutes of vigorous aerobic exercise a week for adults up to age 64. However, the first thing I would suggest if you have not been physically active is to consult your physician. Assess your physical condition.
With an okay from the doctor, I would suggest you start with 2-3 days of weight or strength training and 3-4 days of cardio for 20-30 minutes of moderate activity. Don’t forget to add balance exercises and stretching at the end of a workout. The older we get we lose mobility and elasticity.
Eat Like This
Shutterstock
A good diet alongside a well-planned fitness program will go a long way. Step one, make sure you are drinking plenty of water. Eat a balanced diet. All food groups are your friends. Don’t eliminate carbs; eat healthy carbs like oats, sweet potatoes, and brown rice. Carbohydrates are fuel, so limit them at bedtime and eat them after your workout. Be sure to eat plenty of protein and lots of veggies and fruit.
Create a Routine
Shutterstock
Create a routine and stick with it. If you commit to fitness, it becomes more of a hobby than a chore. You will make friends where you workout (especially if you have a routine and go at the same time every day, you see the same people) and begin to enjoy the time you spend there.
Learn to Love to Cook
Shutterstock
Cooking can be a task or a chore, but it can be fun if you try new recipes or cook with family. You are in control of what you cook so that you can manage your diet more closely.
RELATED:5 High-Protein Breakfast Foods, According to a Dietitian
Find a Fitness Class You Love
Shutterstock
New activities can be tough, so try different fitness classes. Consider yoga, Pilates, strength training classes, water aerobics, cycling classes, Tai Chi, dance classes, and functional fitness
Try New Foods
Shutterstock
People always eat the same foods, especially when managing their diet. It is okay to branch out and try new things. The variety of foods will keep you excited.
Create New Hobbies
Shutterstock
Create new hobbies with your partner and family friends. Think of things you can do with friends and family that are beyond going out to eat and drink. How about a walk around the neighborhood or a bike ride? Create moments that are more interactive and less sedentary.
Take Up a New Activity
Shutterstock
You are never too old to try new things. Pickleball is all the rage. Why not give it a try? Maybe that isn’t for you but bowling or gardening. All things get you moving, so it is good for you.
RELATED: Alexia Clark in Crop Top Reveals Top “Booty” Bodyweight Exercises with the Most “Burn”
Join a Club
Shutterstock
Clubs are a great way to be healthy and to make new friends. Not all clubs are book clubs; you can join yoga, walking, or tennis clubs. It is also a great way to learn something new.
Set a Goal
Shutterstock
Set a goal like walking or running a race. Having a goal to look forward to keeps you on track and gives you something to look forward to.
Travel More
Shutterstock
Traveling is great for the mind and soul. It brings joy and happiness. It adds an element if surprise and allows you to try new things.
Sanitize Your Friends List
Shutterstock
You must make sure you spend time with people who bring value to your life and make you happy. If they don’t, it is okay to walk away.
RELATED: 10 Fitness Myths and the Truth Behind Them
Feed Your Brain
Shutterstock
Listen to more podcasts - feed your brain. Just like you exercise your body, you must continue exercising your brain. So many free inspirational podcasts are available to help fill your happiness cup. One I am enjoying lately is The Gratitudeology Podcast by Jamie Hess.
💪🔥Body Booster: Start with 2-3 days of weight or strength training and 3-4 days of cardio for 20-30 minutes of moderate activity.
Denise Vitola is an ACE-certified fitness instructor, a spin instructor, and a health and wellness coach.
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Worried about losing your strength and energy as you get older? Dr. Vonda Wright, a top orthopedic surgeon and researcher, has good news for you. Her work is changing how we think about aging and staying fit. In a chat with Steven Bartlett on “The Diary Of A CEO” podcast, Dr. Wright shared some surprising tips for burning fat and staying healthy as we age. Read on to discover proven strategies that can help you burn fat more effectively and improve your overall health, no matter your age.
The 30-Second Fat-Burning SecretIn the podcast episode, Dr. Wright reveals a quick way to burn fat that works better than long runs. She says, "You only have to do that for 30 seconds. That will burn 40% more fat than even high-intensity interval training." Here's how it works:
"When I'm done with that because that's good for my cardiovascular base, I punch it up to 11, and I go as hard as I can because I'm not very tall, and I don't want to fly off the back of the treadmill, but my heart rate goes up to about 186, and I keep it there for 30 seconds. What that does, that will burn 40% more fat than just even high-intensity interval training, which is done at about 80%."
Try this twice a week: sprint as hard as you can for 30 seconds, then rest for 2-3 minutes. Repeat a few times.
Stay Strong as You AgeShutterstock
Getting older doesn't mean you have to get weaker. Dr. Wright's research shows we can stay strong for longer than we think. She states, "We have no excuse until our mid-seventies for slowing down." In fact, "if you're an 80-year-old consistently lifting weights, you are functionally as strong as a 60-year-old person who doesn't."
The FACE of Healthy Aging
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Dr. Wright uses the word FACE to help us remember four key things for staying healthy:
F - Flexibility and stretching
A - Aerobic exercise
C - Carry weights (strength training)
E - Equilibrium and balance
She says, "There are four components that we should try to find time for. Number one is flexibility and dynamic stretching... A is aerobic... C is this weightlifting we talked about... E is equilibrium and balance."
Why Muscle MattersShutterstock
Keeping your muscles strong is super important as you age. Dr. Wright explains, "We know from other people's studies that lifting weights consistently infers a 20-year advantage, such that if you're an 80-year-old consistently lifting weights, you are functionally as strong as a 60-year-old person who doesn't."
This is especially true for women going through menopause. Dr. Wright says, "We know that without estrogen, we can lose two to 3% of our muscle mass, and rapidly during this period, we have estrogen is an anabolic steroid. It's made for muscle building through the mTOR system."
Her advice? "We must lift as heavy as our bones will let us."
Boost Your Metabolism with Strength Training
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WebMD supports Dr. Wright's focus on strength training: "To boost your metabolism, try strength training and lifting weights. Building muscle mass also helps your body burn more calories, so you don't convert them to fat as easily."
Eat Right to Age Right
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What you eat matters, too. Dr. Wright suggests eating "one gram of protein per ideal body pound" and avoiding sugar. She warns, "Sugar is a huge inflammatory which increases your arthritis pain." Don't forget fiber: "30 grams of fiber, so that just means complex carbs. Your microbiome needs fiber."
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The Importance of Protein as You AgeShuttestock
Alex Oskian, a registered dietitian, agrees with Dr. Wright on the importance of protein, "As you age, you require more protein to build or maintain muscle. A good rule of thumb is to include a protein food (animal or plant-based source of protein) at all meals and snacks."
Stay Above the Frailty Line
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Dr. Wright talks about something called VO2 max and the "frailty line". She explains, "Fragility means you get older, slower, weaker, you lose your functional capacity. 25% of all people are frail and unable to live independently by the time they're 85, not on my watch."
To avoid this, try VO2 max training: "It's four minutes as hard as you can go, torture, and then you recover for four minutes, only four minutes, and then four minutes as hard as you can go."
Watch Your Weight for Joint HealthShutterstock
Extra weight can really hurt your joints. Dr. Wright explains it this way: "If you gain one pound, this rock is one pound, you would think that this is all the amount of pressure you're going to feel. But because of the mechanics, what you actually feel is the weight of these bricks, which is nine pounds."
So, losing even a little weight can make a big difference for your joints.
The Power of HydrationShutterstock
The National Council on Aging (NCOA) underlines the importance of staying hydrated: "Some evidence suggests that drinking water before a meal can curb your appetite to help with portion control."
RELATED: 10 Daily Routines That Helped Me Shed 80 Pounds After 50
Women and Menopause: What to Know
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For women going through menopause, Dr. Wright has some important info: "80% of all women going through perimenopause, we'll experience what the term we've coined the musculoskeletal syndrome of menopause."
This can affect your muscles, bones, and joints. But with the right exercise and diet, you can stay strong and healthy.
The Role of Hormones in Weight ManagementShutterstock
Sarah Hormachea, a registered dietitian, speaking to the National Council of Ageing, says: "Female hormones like estrogen play a significant role in weight maintenance and boosting metabolism. As estrogen levels decline during menopause, the challenges of weight loss can intensify."
The Importance of Regular Check-upsShutterstock
Regular medical check-ups are crucial for tailoring your weight loss approach, especially as you age. They can help you monitor your overall health and adjust your strategies as needed.
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Focus on Sustainable ChangesShutterstock
Dr. Phyllis Pobee, a family medicine physician, offers this encouraging advice: "You're not just losing pounds—you're gaining life. Focus on sustainable changes that celebrate your body. Small, consistent tweaks over time can lead to remarkable transformations."
By following Dr. Wright's advice on quick sprints, strength training, eating right, and staying active, along with the additional tips from other experts, you can burn fat faster and stay healthy as you get older. It's never too late to start taking care of yourself! And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

        
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Nutrition & Diet
        13 Ways to Look Fit After 40
    

        Shuttestock
    
By Denise VitolaApr 15, 2024
Denise Vitola
Founder/CEO of Vitola Well
Denise Vitola is a certified coach and founder of Vitola Well, a health coaching company.
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Want to look fit after 40? Your timing is perfect. Midlife is the time to move, strengthen muscles, and stretch more. Just be sure to approach your goal holistically. You will look fit after 40 if you care for all aspects of your health: mind, body, and soul. This includes focusing on nutrition and exercise of course, but also self-care, mental health, and quality of life. The happier you are in all these aspects, the healthier you will be. Prioritize yourself, and then you can take better care of others.
(How would I know? I  am an ACE certified fitness professional, and also a graduate of the Institute of Integrative Nutrition, certified in health and wellness coaching. I teach Spin at least 3 days a week and personally work out at least 6-7 days a week.) It’s never too late to get started and reap the benefits of physical fitness. Read on for 13 ways to look fit after 40.
Do This Workout
Shutterstock
The World Health Organization and the Centers for Disease Control and Prevention (CDC) recommend at least 150 to 300 minutes of moderate exercise or 75 to 150 minutes of vigorous aerobic exercise a week for adults up to age 64. However, the first thing I would suggest if you have not been physically active is to consult your physician. Assess your physical condition.
With an okay from the doctor, I would suggest you start with 2-3 days of weight or strength training and 3-4 days of cardio for 20-30 minutes of moderate activity. Don’t forget to add balance exercises and stretching at the end of a workout. The older we get we lose mobility and elasticity.
Eat Like This
Shutterstock
A good diet alongside a well-planned fitness program will go a long way. Step one, make sure you are drinking plenty of water. Eat a balanced diet. All food groups are your friends. Don’t eliminate carbs; eat healthy carbs like oats, sweet potatoes, and brown rice. Carbohydrates are fuel, so limit them at bedtime and eat them after your workout. Be sure to eat plenty of protein and lots of veggies and fruit.
Create a Routine
Shutterstock
Create a routine and stick with it. If you commit to fitness, it becomes more of a hobby than a chore. You will make friends where you workout (especially if you have a routine and go at the same time every day, you see the same people) and begin to enjoy the time you spend there.
Learn to Love to Cook
Shutterstock
Cooking can be a task or a chore, but it can be fun if you try new recipes or cook with family. You are in control of what you cook so that you can manage your diet more closely.
RELATED:5 High-Protein Breakfast Foods, According to a Dietitian
Find a Fitness Class You Love
Shutterstock
New activities can be tough, so try different fitness classes. Consider yoga, Pilates, strength training classes, water aerobics, cycling classes, Tai Chi, dance classes, and functional fitness
Try New Foods
Shutterstock
People always eat the same foods, especially when managing their diet. It is okay to branch out and try new things. The variety of foods will keep you excited.
Create New Hobbies
Shutterstock
Create new hobbies with your partner and family friends. Think of things you can do with friends and family that are beyond going out to eat and drink. How about a walk around the neighborhood or a bike ride? Create moments that are more interactive and less sedentary.
Take Up a New Activity
Shutterstock
You are never too old to try new things. Pickleball is all the rage. Why not give it a try? Maybe that isn’t for you but bowling or gardening. All things get you moving, so it is good for you.
RELATED: Alexia Clark in Crop Top Reveals Top “Booty” Bodyweight Exercises with the Most “Burn”
Join a Club
Shutterstock
Clubs are a great way to be healthy and to make new friends. Not all clubs are book clubs; you can join yoga, walking, or tennis clubs. It is also a great way to learn something new.
Set a Goal
Shutterstock
Set a goal like walking or running a race. Having a goal to look forward to keeps you on track and gives you something to look forward to.
Travel More
Shutterstock
Traveling is great for the mind and soul. It brings joy and happiness. It adds an element if surprise and allows you to try new things.
Sanitize Your Friends List
Shutterstock
You must make sure you spend time with people who bring value to your life and make you happy. If they don’t, it is okay to walk away.
RELATED: 10 Fitness Myths and the Truth Behind Them
Feed Your Brain
Shutterstock
Listen to more podcasts - feed your brain. Just like you exercise your body, you must continue exercising your brain. So many free inspirational podcasts are available to help fill your happiness cup. One I am enjoying lately is The Gratitudeology Podcast by Jamie Hess.
💪🔥Body Booster: Start with 2-3 days of weight or strength training and 3-4 days of cardio for 20-30 minutes of moderate activity.
Denise Vitola is an ACE-certified fitness instructor, a spin instructor, and a health and wellness coach.
Fitness & Workouts
        I'm 70 but Look 40 After Sculpting My Body with 2 Unexpected Exercises
    

        Liz Hilliard
    
By Leah GrothOct 15, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Liz Hilliard, 70, is living, breathing proof that age is just a number. The pilates instructor, who trains out of her studio Hilliard Studio Method, discovered the workout when she was 48, and completely transformed her approach to health. Over the years she has managed to learn a few things about longevity, revealing her secrets in an interview with Body Network.
Liz Used to Rely on Traditional Workouts
Liz Hilliard
Liz, who lives in Charlotte, North Carolina, explains that she was athletic throughout her childhood and enjoyed playing basketball and other team sports. “Traditional workouts always felt boring and offered minimal results for the time and energy put into them, " she says. Until I was in my late 40s, I relied on tennis and walking as my main sources of exercise.
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She Discovered Pilates at Age 48
Liz Hilliard
“At age 48, I attended my first Pilates class and immediately felt incredibly challenged. I even had fun, which led me to become certified in Pilates,” she says. In 2002, she opened her first personal Pilates training studio. “It was a successful business, and my clients were seeing real results. However, at age 51, while going through menopause, I noticed despite my Pilates workout, my belly fat was increasing, and my overall strength was decreasing as well, aka flabby arms and sagging bottom."
Fusing Strength Training with Pilates Was a Game-Changer
Liz Hilliard
"Inspired by my daughter, who was getting married and sculpting up for her wedding, I began researching heavy resistance training and hired my own personal trainer to try to sculpt my 51-year-old, menopausal body. We implemented heavy weight training, and I was determined to debunk the ‘bulking’ myth that most women feel about weightlifting," Liz says.
"The short story is that adding heavier resistance training to my core-centric Pilates workout began to sculpt my body in ways I hadn’t seen before using only traditional Pilates. That’s when I devised my Method. By incorporating heavy resistance with the core-centric exercises of Pilates, the Hilliard Studio Method was born."
She Shaved Inches Off Her Waistline
Shutterstock
Hillard, who has since authored the book "Be Powerful: Find Your Strength at Any Age" and co-hosts the Be Powerful Podcast, has remained 135 pounds throughout most of her life. “Muscle weighs more than fat, so I was replacing adipose tissue with muscle. My body was sculpting and changing at a rapid rate, especially given that I was in the throes of menopause. I lost inches around my waist, my arms became strong and sculpted, my abs flattened, and my glutes lifted. My entire body changed over the course of a year or less,” she says.
She Works Out 4 to 5 Times a Week
Liz Hilliard
What are the most important things she learned about getting in shape? “Find a workout that you enjoy, or you won’t stick with it. Our lives are busy, so finding a workout that efficiently provides resistance combined with stretch and enough cardio is essential. I do my workout at Hilliard Studio Method 4 to 5 times a week because we change the workout daily, moving through compound exercising and utilizing different resistance tools like balls, gliders, and bands to continuously cause muscle confusion and avoid the dreadful plateau, both mentally and physically. We keep the work fun and evolving, low impact yet high intensity. The amazing side effect of getting in physical shape is that one’s mental and emotional outlook becomes far more positive. Strength training like I do at HSM is the fountain of youth,” she continues.
RELATED: This Woman Gave Up Processed Sugar and Got Into the Best Shape of Her Life at 54 By Doing These 4 Things
Get Your Steps In
Liz Hilliard
Her top workout suggestions? “Walk every day and everywhere. Get outside as often as possible to walk in nature. Bonus points if you walk with a friend. It’s built-in mental and physical therapy, which will not only help keep you fit but also lift your mood and keep your mind creative,” she says.
Strength Train Four Times a Week
Liz Hilliard
Also, strength training 4 times per week. “Strength training is an absolute requirement for healthy aging and simply means load-bearing exercises that require your muscles to engage. This can include anything from hand weights, resistance bands, weighted balls or any weighted object that taxes and builds skeletal muscles. Skeletal muscle strength allows the body to burn calories and maintain a healthy weight while setting the body up for success when inevitable accidents happen, so you are far less likely to avoid falling and breaking bones,” she says.
It’s Never Too Late to Get in Shape
Liz Hilliard
What is her message for women out there who are struggling to get in shape? “It’s never too late, and you’re never too old or out of shape to start exercising. By simply getting out of your chair and going for a 20-minute walk, you’ll have the immediate feedback of feeling better physically, mentally, and emotionally,” she says.
Make Exercise Social
Liz Hilliard
She also recommends connecting with friends to walk, workout, “and just talk every day,” she says. “Walking and talking with a friend or acquaintance is the perfect combo for both physical and mental health! Add resistance training to your workout, which can be as simple as a plank for as long as you can hold it until you work for up to a minute. Then go for 2 minutes or more. This is resistance training and incredible for your core and overall fitness! Then add a pushup on your knees, which is basically a moving plank that strengthens your arms, back, and core, not to mention flattens your abs. Do as many as you can, and try to work up to 20 or more. Mostly, just keep moving every single day. Our bodies are designed to move. The fastest way to early aging is to stop moving. The move it or lose it cliché is true.”
RELATED: I Help Women Over 35 Lose Weight: 9 Eating Errors You Must Stop Today
Try the Hilliard Studio Method at Home
Shutterstock
She says she “takes working out to the next level to produce results that are nothing short of a total mind-body transformation for women and men of all ages and stages,” she says. “Hilliard Studio Method group classes are designed to be taken on a regular basis. Each class is different from the day before. Our energetic and encouraging trainers utilize a variety of powerful movements and workout tools in a high intensity, low impact method driven by empowering, beat-driven music; think personal training in a group setting.” Her classes can also be done virtually via an online streaming platform and live Zoom classes. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.
Fitness & Workouts
        Autumn Calabrese Shows Off Washboard Abs and Shares Tips On How to Stay “Fit Over 40”
    
autumncalabrese/Instagram
By Leah GrothJun 06, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Autumn Calabrese is showing off her fit-after-40 figure – and flashing her abs in workout clothes. In a recent social media post the fitness expert shows off her amazing body in a sports bra and leggings and reveals a few tips on how to stay fit in your forties. “Forget about age, it’s all about strength and determination! Lifting heavy weights at 40+ is my secret to staying fit and feeling fierce. Join me on this amazing journey!” she wrote in the caption. How does the 43-year-old keep herself in such great shape? Here are her top tips on how to get and stay “fit over 40.”
1. Lift “Heavy Weights”
See on Instagram
In her Instagram post, Autumn shares a “full body routine” you can do with a bench and some heavy weights.” Heavier weights, lower reps (10-12) is best for building muscle & keeping us strong ladies. We lose muscle mass & bone density as we age lifting heavy is one way to prevent that,” she explains, demonstrating the set. She recommends doing three sets and 10 to 12 reps of each exercise, which includes step-ups, squats, and bench presses, all with free weights. Why is lifting weights as you age so important? According to NIA’s Baltimore Longitudinal Study of Aging (BLSA), muscle mass and strength increase steadily from birth and reach their peak at around 30 to 35 years of age. “After that, muscle power and performance decline slowly and linearly at first, and then faster after age 65 for women and 70 for men,” says the NIH. 
Related: 5 Ways to Look Better in Bed
2. Do Less CardioShutterstock
“Ladies I know staying fit over 40 isn’t as easy as it used to be for a lot of us. But it’s not impossible. It does require some tweaks to how we go about it. Here’s the hard truth, you’re gonna have to be more diligent, more consistent & more deliberate,” she says in another post. “It used to be that as long as I was working out regularly and eating pretty healthy I could stay lean, keep my muscle definition, have all the energy & mental clarity and feel good. At 43 that’s not the case anymore. I have to choose my workouts more carefully. I can’t do as much high intensity, high impact although I do need a little of it. I need more weight training, mobility training & I definitely need my rest days.”
3. Eat Lots of PlantsShutterstock
As for diet, “I focus on my gut & hormone health,” she explains, adding that she incorporates lots of plants. “At least 30 different plants a week (veggies mostly, some fruit and whole grains),” she reveals. “I’m very diligent about keeping added sugar to a minimum, same with alcohol.”
4. Do PilatesShutterstock
She also started doing reformer and Cadillac Pilates combined with Chisel,” she says. “And I love throwing in compound movements like this one to work my whole body & being my heart rate up.” Why should you consider adding Pilates to your routine? The Mayo Clinic explains that there are lots of benefits to the workout, as it “strengthens the body's inner core while increasing its flexibility resulting in improved overall health. It can also promote longer, leaner muscles, injury prevention, relief from stress and back pain, enhanced athletic performance, and heightened mind-body awareness.
Related: 13 Diet Tips That Help Firm Up Your Butt
5. Have a Blood Stabilizing BreakfastShutterstock
In another TikTok she offered some more tips for losing weight over 40. “Tip number one, you want a blood sugar stabilizing breakfast. So eating a high carb breakfast is not going to be ideal if you're trying to lose weight and you are over 40. So think protein, veggies, and healthy fat for breakfast,” she says. 
6. Eat Three Meals a DayShutterstock
Another tip shared in the TikTok is to “stop the grazing throughout the day,” she says. “Having breakfast, lunch, and dinner and spacing 'em out three to four hours apart at least, is going to help again, stabilize your blood sugar and stop those insulin spikes.”
Related: I Lost 70 Pounds After Stop Doing These 7 Things
7. Prioritize SleepShutterstock
Finally, “prioritize your sleep,” she stays. “We got to stop believing that no sleep and running on caffeine is what is going to be good for us. When we sleep is when we rest, we digest and we repair our bodies so that we have the energy that we need for the rest of the day.” The Sleep Foundation agrees that getting enough sleep offers a variety of health benefits. It can be a mood booster, promote heart health, help regulate blood sugar, improve mental function, restore your immune system, help relieve stress, and aid in weight loss.
💪🔥Body Booster: As you age, strength training becomes more important because you start to lose muscle strength in your early to mid forties. Weight lifting can help prevent this from happening. 
Fitness & Workouts
        5 Habits That Transform Women's Bodies Over 40
    

        Copyright Julie Lohre/YouTube
    
By Christopher RobackMar 04, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
Do you find yourself struggling to maintain the fitness level you once had? You're not alone. Julie Lohre, with over 20 years of experience as a Female Fitness Expert and pioneer in Online Personal Training for Women, has developed practical strategies specifically for women over 40. Through her popular FITBODY YouTube channel, Julie has helped thousands of women transform their bodies and reclaim their confidence. "Having just turned 50 this year, I wanted to share these science-backed action steps that can help you get in the best shape of your life," says Julie. Read on to discover five powerful strategies that go beyond typical gym advice—you won't want to miss the game-changing fifth tip.

            
                1. Embrace HIIT Cardio for Maximum Results
            
            
        High-intensity interval training (HIIT) offers a time-efficient approach to cardio that's particularly beneficial for women over 40. This method alternates between short bursts of intense exercise and low-intensity recovery periods. "HIIT is a powerful strategy that can drastically improve your cardiovascular health, enhance insulin sensitivity, and facilitate fat loss—especially that stubborn subcutaneous fat that traditional routines miss," Julie explains in her post.
A typical HIIT session might include 30 seconds of sprinting followed by a minute of walking or slow jogging, repeated for 10-20 minutes. According to Julie, "Research shows this method is highly effective for women and produces better fat loss results compared to long-duration, low-intensity cardio workouts." The flexibility of HIIT means you can incorporate it into various activities like cycling, running, or using an elliptical machine.

            
                2. Practice Mindful Eating
            
            
        ShutterstockMany women over 40 struggle with cycles of overeating and undereating that disrupt metabolism. Mindful eating offers a solution by reshaping your relationship with food. "Mindful eating isn't about restricting certain foods or following strict rules," Julie shares. "It's about being fully present and engaging with the eating experience, understanding both the physical and emotional cues that influence your food choices."
Research indicates this approach significantly reduces impulsive eating behaviors. Julie recommends starting with small, manageable steps, such as eating without distractions. "In our busy lives, we often eat while scrolling through our phones, working at our desks, or watching TV," she notes. "This leads to mindless eating where you're not aware of how much or what you're actually consuming."
RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

            
                3. Put Your Fork Down Between Bites
            
            
        7 Fat Loss Benefits of the 5:2 and Fast 800 Diets by Michael MosleyShutterstockThis simple habit can make a remarkable difference in your eating patterns. "Putting down your fork between each bite slows down your eating pace," Julie advises. "It takes about 20 minutes for your brain to register fullness, so slowing down gives your body enough time to recognize when you're actually full."
Julie suggests engaging all your senses during meals. "Before sitting down to eat, I take a moment to appreciate the appearance and smell of my food," she says. "Taking a deep breath sets the right frame of mind and helps you enjoy your food more." Paying attention to texture and flavor makes meals more satisfying, even when eating less.

            
                4. Incorporate Strength Training
            
            
        ShutterstockStrength training counteracts the natural decline in muscle mass that occurs with age. "Maintaining muscle isn't just about aesthetics," Julie emphasizes. "Strength training is crucial for preserving metabolic rate and overall functional strength, which significantly impacts quality of life."
Research indicates that regular strength training not only helps maintain muscle mass but also supports a healthy metabolism. "As we age, our metabolism tends to slow down, making it easier to gain weight even if we're eating the same calories," Julie explains. "By including strength training in your routine, you keep your metabolism strong and build muscle, burning calories more efficiently every day."
Julie recommends beginning with three weekly strength training sessions, increasing to four to six sessions for more advanced practitioners. "Strength training doesn't just mean lifting weights," she points out. "It can involve any kind of resistance, including bodyweight exercises, bands, or weight machines."

            
                5. Use Progressive Muscle Relaxation Techniques
            
            
        ShutterstockProgressive Muscle Relaxation (PMR) offers a strategic approach to reducing stress and anxiety, which can undermine health and well-being. "The benefits of PMR are particularly compelling for women wanting to achieve body recomposition—losing fat while gaining muscle," Julie says. "It helps manage stress, decrease physical tension, and improve sleep quality."
PMR works by systematically tensing and relaxing different muscle groups throughout the body. "This technique helps you recognize the sensations of both tension and relaxation," Julie explains. "That awareness makes it easier to maintain a relaxed state in day-to-day activities."
To practice PMR, Julie recommends starting at the end of your day, beginning with your feet and working up to your face. "For each muscle group, tense the muscle tightly as you breathe in deeply for about five seconds, then relax and release the tension as you breathe out," she instructs. "The contrast between tension and relaxation helps your body recognize and release tension as it occurs."
RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

            
                Conclusion
            
            
        ShutterstockGetting and staying fit over 40 doesn't have to be complicated. By implementing these science-backed strategies—HIIT cardio, mindful eating, slowing down while eating, strength training, and progressive muscle relaxation—you can achieve remarkable results. "These aren't just temporary fixes," Julie assures. "They're sustainable practices that can help you maintain fitness for years to come." Start with one strategy today and gradually incorporate the others for a comprehensive approach to fitness after 40. 
Fitness & Workouts
        49-Year-Old Fitness Coach Beats Belly Fat With 20-Second Workouts
    

        Copyright tracycampoli/Instagram
    
By Christopher RobackMar 25, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
The battle against belly fat after 40 can feel like an uphill struggle. Those changes in our waistline seem to happen overnight, leaving many of us wondering if this widening middle is simply our new reality. Tracy Campoli understands this frustration firsthand. At 49, this certified personal trainer, Pilates instructor, and health coach balances her professional expertise with the real-life challenges of being a mom in menopause. "It's really frustrating seeing these changes that can happen in our bodies as we get older," Tracy says, "but we don't have to accept all of them as just being 'that's just how it is'." Tracy discovered that 20-second workout intervals were key to her transformation. Read on to discover how her Tabata-style workouts and other practical strategies can help you reduce belly fat at any age.

            
                The 20-Second Workout That Changed Everything
            
            
        Forget endless crunches - they're not the answer to reducing belly fat. "What we want to do is implement the right kinds of workouts," Tracy advises. For women over 40, she discovered that Tabata and HIIT (High-Intensity Interval Training) workouts were the most effective approach for burning fat and building lean muscle.
"Tabata is really my favorite because you're doing 20 seconds of intense work and then you have a 10-second break built in," Tracy explains. This 20-second interval approach became her secret weapon. "What that's gonna help you to do is burn fat and increase your lean muscle mass - that's what's gonna help you see that slimming in your middle."
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                Focus on Strength
            
            
        
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A post shared by Tracy Campoli (@tracycampoli)
Strength training is equally important. Tracy emphasizes that your body itself provides resistance: "Your body is a source of weight and resistance." Whether through Pilates, resistance bands, light weights, or bodyweight exercises, incorporating strength work helps prevent the menopausal widening many women experience.

            
                Why Her Old Workouts Weren't Working
            
            
        
View this post on Instagram
A post shared by Tracy Campoli (@tracycampoli)
"Back in the day, you know I grew up in the 80s myself, we were told if you want to have a slimmer middle, you got to do crunches all day long," Tracy shares. "That's not the case. By now we know that that is not true at all."
Instead of focusing solely on abdominal exercises, Tracy found that combining cardio intervals with strength training gave her the best results. In her fitness membership Total Body Transformation, she incorporates "strength training inside of the cardio workout so that you're getting basically more bang for your buck."

            
                Chill Out To Slim Down
            
            
        
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A post shared by Tracy Campoli (@tracycampoli)
Your stress levels could be directly contributing to that stubborn belly fat. "Reducing your stress level is like a direct line to decreasing your waistline," Tracy explains. She points to that common experience of clothes feeling looser after vacation despite enjoying richer foods - that's your body responding positively to reduced stress levels.
The science is clear: stress elevates cortisol, which has a direct link to increased belly fat. "When we are stressed out, what happens? Our cortisol levels rise in an unhealthy manner, and so that is a direct link to our belly fat," Tracy says. She recommends simple stress-reduction techniques like nature walks, connecting with friends, practicing yoga, or even just taking three deep breaths. These small actions can make a significant difference in both your stress levels and your waistline.

            
                Eat This, Not That
            
            
        
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A post shared by Tracy Campoli (@tracycampoli)
Proper nutrition becomes increasingly important as we age. "Especially if you're in your 40s, 50s, 60s and beyond, it's really important that we are fueling our bodies with nutrient-dense food," Tracy emphasizes.
For women over 40, adequate protein is essential for building lean muscle mass. "You want to be making sure especially over 40 that you have adequate protein. That protein is going to really help to create lean muscle mass," Tracy advises. She recommends a balanced approach with plenty of vegetables, fresh fruits, and proper hydration.
Rather than obsessing over individual food choices, she suggests taking a "bird's-eye view" of your daily nutrition. "A lot of women will come to me and say 'I had three cookies so I messed it all up'," Tracy shares, explaining that occasional indulgences won't derail your progress when your overall diet remains nutrient-dense.
RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

            
                Dress Smart, Look Slimmer
            
            
        
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A post shared by Tracy Campoli (@tracycampoli)
How you dress can significantly impact both how you look and how you feel about your body. "If you're wearing big floppy tents or just hiding, that's actually going to make you look worse," Tracy warns, acknowledging it seems counterintuitive.
On days when you're feeling less than your best, Tracy suggests putting more effort into your presentation, not less. "Those days when I feel like a troll... I feel like a completely different person when I actually brush my hair, put on some makeup, and dress in a way that makes me feel pretty," she shares. This outside-in approach can boost your confidence and actually make you appear slimmer.

            
                You're Not Invisible After 40
            
            
        
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A post shared by Tracy Campoli (@tracycampoli)
Tracy is passionate about women of all ages feeling visible and valued. "One of my missions is that women of every age and every stage of life know that they are worthy of being seen," she says passionately. "You are not just doomed to being invisible after the age of 40, 50, or 60. Yes, you are still beautiful. Yes, you are still attractive. Yes, you are worthy of showing up in the world in the best way that you know how to be."
She encourages women to find styles that make them feel good about themselves, whether through online inspiration or fashion magazines.

            
                My Ballet Trick That Works Every Time
            
            
        
View this post on Instagram
A post shared by Tracy Campoli (@tracycampoli)
Drawing from her lifelong ballet training, Tracy shares one final tip: lightly engaging your abdominal muscles throughout the day. "We're never letting our belly go; we're always lifting the belly up and in," Tracy explains, clarifying this isn't about uncomfortable "sucking in" but rather a gentle engagement of your deep abdominal muscles.
"This is not a size thing because I used to do this when I was pregnant and my belly was out to here," she notes. "This is about just lightly engaging the muscles, those deep muscles in your abdominals."
This simple practice improves posture, creates a longer, leaner appearance, and can even help prevent back pain, especially important as we spend more time sitting. "It's going to improve your posture, make you look leaner, make you look slimmer, and help prevent back pain," Tracy confirms. With practice, this engagement becomes automatic, creating lasting improvements in both appearance and well-being.
RELATED:What Happens When You Quit Soda, According to a Nutritionist

            
                Start Today, See Results Tomorrow
            
            
        
View this post on Instagram
A post shared by Tracy Campoli (@tracycampoli)
Tracy emphasizes that consistency is key with all these approaches. The 20-second Tabata intervals might seem brief, but when performed regularly, they create significant changes. "When you do it with time, you don't even have to think about it anymore. It just becomes like a natural part of your day," she explains about her techniques.
By combining strategic 20-second workouts, stress reduction, smart nutrition, confident dressing, and simple posture adjustments, Tracy transformed her menopausal middle—and believes you can too.
Nutrition & Diet
        7 Habits to Make You “Unrecognizable” in Just 4 Months
    

        Copyright precious_soul14/Instagram
    
By Leah GrothMar 25, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Diet and exercise are two components of weight loss. However, if you want to transform your body, there are additional habits you need to incorporate into your routine. Amulya M is a weight loss coach and influencer who helps her followers lose weight and transform their lives. In a new viral post, she reveals her plan for a four-month transformation. “For the next 4 months become addicted to these 7 habits, and you’ll be unrecognizable by June 2025,” she writes. 

            
                Wake Up Early
            
            
        
View this post on Instagram
A post shared by Weightloss coach | Amulya M (@precious_soul14)
Her first transformation habit is waking up earlier. According to Amulya, it gives you more time to workout, plan your day, work on business, and be more productive. “It is a huge life hack and gives you more time to achieve your goals,” she says.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too


            
                Write Down Your Thoughts Before Bed
            
            
        ​De-StressShutterstockNext, she recommends writing down your thoughts before bed. “Journaling before bed will improve your quality of and sleep,” she says. “You’ll be unrecognizable.” Not sure what to write down? She suggests “your goals for tomorrow” and “what you’re grateful for.”

            
                Learn an Online Skill
            
            
        ShutterstockHer third transformative habit? “Learning an online skill 30 minutes a day,” she says. “With inflation and taxes rising, an online skill can save you financially.” She recommends skills like selling digital products, investing, and affiliate marketing.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                Exercise Four Times a Week
            
            
        ShutterstockShe also recommends exercising four times a week and prioritizing mental health. “You also need good physical health,” she says, revealing a few exercises with the best results, including running, swimming, and lifting weights. “These will strengthen and tone your body,” she writes. 

            
                Sit in Silence
            
            
        ​And, They Reduce Her CravingsShutterstock“Sit in silence 10 minutes a day,” she adds. “Your mind is racing with hundreds of thoughts every minute.” She suggests taking just 10 minutes to sit in silence, practice mindfulness, and be present in the moment. “This is an underrated habit for your mental health, but very powerful,” she says. 
RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

            
                Sleep
            
            
        ​You’re Sleeping Less Than 7 HoursShutterstockMake sure to get your rest. “Create a proper sleep schedule,” she says, adding that sleep is essential for your performance and mental health, reducing stress and improving your mood.

            
                Repeat
            
            
        ​Bottom Line: Don’t Skip BreakfastShutterstockHer last tip? Be consistent and repeat these habits every single day, week, and month. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        6 Best Foods for Melting Fat Over 40
    

        I'm a Weight Loss Coach and These 7 Daily Habits Help Clients Drop 50+ Pounds
    

        Copyright dietdivatara/Instagram
    
By Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPTMar 25, 2025
Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
MS, RDN, CSSD, ACSM-CPT, Sports Dietitian and Personal Trainer
Tara Collingwood MS, RDN, CSSD, ACSM-CPT is a Sports Dietitian and Personal Trainer at &lt;a href=&quot;http://www.dietdiva.net&quot;&gt;Diet Diva&lt;/a&gt;
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✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Once you hit 40, your metabolism slows down a bit. Paying attention to nutrition becomes more important to prevent weight gain or lose some pounds you may have accumulated. Maintaining or building muscle is also more complex, so good nutrition is key. As an experienced nutrition coach and nutritionist who spends a lot of time helping my clients lose weight, I often advise my clients to eat certain types of food to fuel fat loss. These are the best foods for weight loss if you are over 40. 

            
                Lean Protein
49. White fish (like cod): 48 caloriesShutterstockMy first recommendation is lean protein, including chicken, fish, lean beef, tofu, eggs, and Greek yogurt. These foods help support muscle mass and keep you full longer. I recommend spreading protein throughout the day, having some at each meal especially breakfast. Also, choose grilled or baked instead of fried.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

            
                Leafy Greens 
            
            
        20. Arugula: 25 caloriesShutterstockAnother one of the best foods for weight loss is any leafy green. My favorites are spinach, kale, arugula, and romaine. Not only are these veggies low in calories, but they are also high in fiber and essential nutrients. An added bonus? Leafy greens are super high in antioxidants for disease fighting.

            
                Berries 
            
            
        43. Blackberries: 43 caloriesShutterstockAnother great food for weight loss that also serves as a sweet treat? Berries. Personally, my favorites are blackberries, blueberries, strawberries, and raspberries. What makes this type of fruit so special? Berries are packed with fiber, which promotes satiety and good digestive health. They are also low in sugar compared to other fruits and high in antioxidants.

            
                Healthy Fats
            
            
        ShutterstockHealthy fats – including avocados, nuts, and olives – are also excellent fat burners. They help keep you feeling full and satisfied, support brain and heart health, and are needed to help regulate hormones, which is crucial for weight management over 40.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                Probiotic-Rich Foods
            
            
        6. Kimchi: 15 caloriesShutterstockDon’t sleep on probiotic-rich foods like Greek yogurt, kimchi, and other fermented foods. these food types aid digestion and help immune and gut health.

            
                Whole Grains 
            
            
        ShutterstockLastly, when it comes to carbs, fill your plate with whole grains. I recommend quinoa, brown rice, and oats. They provide long-lasting energy and fiber to keep you full, help regulate blood sugar levels, and aids in supporting gut health. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
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