As we women enter into our 40s, numerous changes start occurring in our bodies. Some we notice, and some we don’t, but they are indeed happening. What I hear most from clients in this age group is:

“I never had a problem with my weight until I turned 40”

“I was always able to take weight off when I needed to but nothing is working now”

“I never had this belly before and I don’t like it”

Any of these sound familiar? If so, you are not alone! This is because changes in our hormone levels during these perimenopausal years are responsible for the changes we see and feel in our bodies. Perimenopause usually begins in our 40s, but can begin as early as the mid-30s for some women. This change in hormone levels increases the rate at which we store fat (especially around the midsection), and decreases our ability to burn fat. So this results in unwanted weight gain - commonly in the belly area.

There are also other changes happening during these years that we may not necessarily notice, but they do affect our health. As we age, we begin to lose lean body mass, our bone health starts to get depleted, our sleep becomes interrupted - ether from hot flashes or insomnia - and our digestion changes, often leading to belly bloating and constipation. Sigh… sounds fun, huh?!

But wait, there is hope! Instead of dreading these years and feeling doomed, we need to accept that our bodies are changing and empower ourselves with the knowledge of what we can do to combat these changes. The good news is, the types of foods, how much of them and when we eat them, can make all the difference. Here are some tips to get you thru the 40s while regaining control of your body and becoming as healthy and fit as you can.

include protein foods at each meal; this will keep you feeling full longer and will help promote lean muscle mass
take in fewer calories, because your body isn’t burning them off as well
limit carb-heavy meals including bagels, pasta, subs, etc
be cautious of drinking excessive calories - coffee drinks and smoothies can be loaded with calories
limit alcohol intake - nobody likes to hear this one but it really does make a big difference in weight
include dairy in your daily diet to maintain bone health and lean muscle mass - low-fat Greek yogurt is a great option
start taking a probiotic - discuss with your dietitian or doctor before doing so
exercise daily and be sure to include both cardio and weight resistance in your workouts

Knowledge is power and being aware of how to best handle this transition can make these years a little easier!