Weight Loss Tips for Busy Women Over 40: Balance Life & Health

Are you a woman in your 40s looking to shed some pounds while juggling job responsibilities, family obligations, and social activities? Weight loss for women in their 40s requires a tailored approach that considers both the physical changes your body is experiencing and the lifestyle you lead. In this article, we will guide you through effective weight loss strategies that fit seamlessly into your busy schedule, empowering you to prioritize your health without sacrificing the important aspects of your life.

This journey toward better health and weight management has lasted for many years, but it has often felt like an uphill battle. I started documenting in 2023. I have always had body confidence, so that was not the problem. However, as I approached 40, I began recognizing the importance of taking charge of my health.

I noticed that my weight was continually fluctuating; I would successfully lose a maximum of 15 pounds, only to find myself gaining back 20. This cycle of losing and regaining weight has felt like a roller coaster ride, filled with ups and downs and incredibly frustrating. Each time I hoped to achieve lasting results, I found myself back at square one, grappling with the challenges of maintaining a healthy weight as I age.

Weight loss can be challenging, don't quit!

Let’s fast-forward to October 2024. At that point, I found myself weighing in at 234 pounds as I neared my 40th birthday. It was a pivotal moment for me—I decided to take my YouTube channel seriously and truly invest in my well-being. I began to consider my food choices, opting for healthier meals carefully, and I ramped up my physical activity, incorporating regular exercise into my routine.

Remarkably, between October and January 1, 2025, I managed to shed 9 pounds. I felt immense pride in my accomplishments, particularly because this journey unfolded during the chilly months filled with holiday festivities, which is often a challenging time for maintaining healthy habits and weight loss..

On January 1, 2025, I realized I needed to take action to improve my health. I wanted to control my bloating and boost my energy levels. To address this, I began researching supplements. After trying one particular combination, I found it to be life-changing for both my bloating and energy. I learned that after the age of 40, the digestive system functions differently. Additionally, I wanted to focus not only on what the scale indicated but also on how I felt overall, including my BMI and body fat percentage.

I aimed to safeguard my health against high blood pressure, diabetes, high cholesterol, and the various challenges that come with aging and an unhealthy lifestyle.

My current weight is 184 pounds, and I am feeling fantastic! My diet consists primarily of a variety of fish and shrimp, paired with plenty of green vegetables, which I enjoy for their nutritional benefits and fresh flavors. When it comes to carbohydrates, I indulge only when I really desire them—it's a treat for me. My carbohydrate sources include oatmeal for breakfast, English muffins that I sometimes enjoy with avocado or eggs, and rice, which I typically limit to only a couple of times a month.

Yes, I do include white rice in my diet, even though I know it’s often discouraged, but I feel it’s manageable at that frequency. Currently, I am maintaining a calorie deficit as I work towards my goal weight of 170 pounds. I’m excited about this journey and am committed to making healthy choices along the way! I am proud of my weight loss so far and excited to keep going!

Once I reach 170 pounds, I plan to increase my calorie intake while still maintaining a calorie deficit. I’ll be lifting heavy weights as part of my routine, which I hope makes sense. I’m learning so much about nutrition and my body during this journey, and I’m really excited about it! I had thought my stomach would never go down, but I'm thrilled to see progress.  The best part is that I’m losing weight while still keeping my curves. Incorporating a lot of walking on an incline and using dumbbells at home for exercises like Romanian Deadlifts and other workouts has helped a lot. I’m also going to start sharing home workouts and recipes on my YouTube channel, so stay tuned! A lot of your weight loss is going to be mental and physical.