As a woman who is now in her 40s, I do sometimes struggle with being more disciplined in eating healthy. Some of the things you used to eat in your teens or 20s you probably can’t eat anymore. That’s because as you become 40, your metabolism is slowing down. You must also consider cutting down on the amount of processed and sugary foods as you age. But why could changing your eating habits be a little difficult for some women? How does it affect our bodies? How can we become more disciplined in changing our habits? Katia Mashni, a Registered Dietitian with 8 years of experience in Weight Management, shared her thoughts with me about these questions and much more in this interview.
Why is Changing Eating Habits so Hard?
Brandi Walker: What are the common challenges most women in their 40s experiencewhen it comes to changing their eating habits?
Katia Mashni: Metabolic changes that lead to weight gain or difficulty losing weight. The diets that have worked in the past don’t work anymore. Busier lifestyle, finding less time for working out or focusing on meal quality or health. Hormonal imbalances due to perimenopause.
B.W.: Why is changing their eating habits so hard?
K. M.: Most of the time, changing eating habits is harder as one gets older because he/she is used to a certain way of eating or doing things, which suddenly has to change. It might take more effort and commitment than if it was something adopted earlier in life.
Stress levels can increase as one gets older due to changes in career, work hours, or responsibilities, leading to a shift in focus from building healthy habits to a sedentary lifestyle or leaning on more convenience foods.
How Does it Affect Your Bodies?
B.W.: How difficult it is to lose weight in your 40s?
K.M.: As we age, our metabolism slows down. We tend to lose more muscle mass and store more fat mass. However, this is not the case with everyone, and it can be changed/ controlled through implementing healthy lifestyles and dietary habits. The difficulty of weight loss varies among individuals as it depends on their current lifestyle habits, dieting history, muscle mass, metabolic function, and hormone balance. Many factors play a role in weight loss; it is not a one-size-fits-all approach.
B.W.: How do our bodies change when we make adjustments in our eatinghabits?
K.M.: – In terms of body composition, gaining muscle mass and losing fat mass can help improve metabolic function that can reflect on that individual’s strength and energy level.
– Improving sleep quality can reduce the feeling of fatigue and brain fog during the day; it can also help balance out the hunger and satiety hormones “ghrelin and leptin” and, in return, improve metabolism and aid with weight loss.
– Drinking more water and being well hydrated can help improve energy levels, focus, appetite management, metabolism, and weight loss.
– Eating foods high in antioxidants, like fruits and vegetables, can help in the aging process and improve energy levels, strengthen immunity, reduce inflammation, and aid with hormone balance.
B.W.: How long does it take for our bodies to adjust to new eating habits?
K.M.: – When it comes to changes to eating habits, one might start feeling different as soon as they start making changes to their meals. For example, by having a balanced meal with protein, whole grain carbs, and vegetables, they might feel fuller for a longer time and don’t have the urge to snack as much. This will reflect energy level and performance throughout the day, and it might not take a very long time to start feeling the changes.
– For a new habit to form, it might take at least 21 days. However, that depends on how far we are from the habits we try to change. For some people, it might take 21 days; for others, it might take months.
How Can We Improve in Changing our Eating Habits in our 40s
B.W.: What happens when changing your eating habits could be harmful toyou? What happens when changing your diet could be detrimental to your health?
K.M.: If one starts feeling negative symptoms like fatigue, excessive hunger, headaches, or tiredness after changing their eating habits, then the dietary changes they are making are not the right ones for them, and it is important to address that. Working with a dietitian to find the best plan for you when it comes to changing your dietary habits (especially if you have healthy risks) is highly recommended.
B.W.: List 4 ways a woman could improve in changing her eating habits.
K.M.:
- Have at least 3-4 servings of vegetables/day and at least 1-2 servings of fruit/day.
- Stay well hydrated by drinking at least 64-80 oz of water/day. Ideally, half your body weight in oz, but that depends on your weight and your starting point for drinking water.
- Have protein with your main meals, on average, around 15-30g of protein for breakfast, lunch, and dinner.
- Increase fiber intake to 25-30g/day by including fruits and vegetables in meals and snacks. As well as whole grains rich in fiber like quinoa, oatmeal, barley, oat bran, whole wheat products, and legumes.
B.W.: How could women improve in being more disciplined in their eatinghabits?
K.M.:
- Take time to have a meal, even if it is 15-20 minutes. Learn how to eat slowly and enjoy the meal that you are having.
- Try to connect with your hunger fullness and thirst cues. If you are hungry, eat, do not suppress that feeling. If you are full, stop eating and save your meal for later. If you are thirsty, drink water instead of coffee or other drinks. It is good to learn how to differentiate the hunger and thirst cues by slowing down and tuning in to your body’s cues; you can learn how to do that.
- Set smart, healthy goals- specific, measurable, attainable, realistic, and timely goals. Know what you’d like to change when it comes to your health, what steps you need to take, and put them in a goal that you can work towards.
- Have an accountability partner with whom you can share healthy goals and progress to help maintain your motivation and momentum.
- Try new recipes that include your favorite flavors and are prepared in a healthy way, with the focus on whole foods.
Changing eating habits as you enter your 40s isn’t easy for most women. However, our bodies go through some significant changes as we age and we must watch what we eat better. If you’re in your 40s, in what ways have you changed your eating habits or diet? Feel free to share your thoughts in the comments section below. For more information about Katia Mashni, visit her page on the Top Nutrition Coaching website at https://www.topnutritioncoaching.com/nutritionists/katia-mashni. As always, be sure to like or share this post with the next health-conscious woman you know.
