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Intermittent Fasting For Women Over 40: Revealing the Secrets
After the age of 40, women may encounter difficulties when it comes to losing weight due to factors such as hormonal fluctuations, alterations in physical composition, and various life stressors.
As women grow older, their nutritional requirements also change. After 40, your estrogen level starts to drop. This leads to slower metabolism, increased insulin level, and impaired thyroid levels. These factors make you eat more, and due to less physical activity, you burn fewer calories, leading to muscle mass loss and fat accumulation. This results in significant weight gain in women after 40.
Intermittent fasting, or IF, is an excellent strategy for women over 40 to shed and keep weight off. It boosts your metabolism without restricting your food choices.
What is Intermittent Fasting?
Intermittent fasting involves alternating between periods of eating and fasting. IF does not bother with tracking calories; instead, it focuses on your eating schedule.
An intermittent fasting plan allows you to consume all foods within a specified period of a day. For example, a 16:8 plan involves fasting for 16 consecutive hours and eating in an eight-hour window.
During fasting, your insulin levels drop gradually, and the body starts to deplete its glycogen reserve (stored glucose) as energy.
When you repeat this process for multiple days, your body utilizes all the stored glycogen, leading to weight and fat loss. A recent study has revealed that intermittent fasting can be an excellent weight loss tool for obese people. [1].
Benefits of Intermittent Fasting For Women Over 40
For women over 40, intermittent fasting brings several health benefits:
Helps Induce Autophagy
Autophagy naturally declines with age. However, intermittent fasting boosts autophagy which helps our body to rest and heal. Our body cells recycle during autophagy to better adapt to stress. [2][3]
Promotes Weight Loss
Intermittent fasting can help limit calorie intake. In a 2018 study, it was found that intermittent fasting resulted in an average weight loss of 15 pounds in overweight adults in a three to 12-month duration. [4]
Another research indicated that overweight adults experienced a 3-8% bodyweight loss within 3 to 24 weeks of following an IF plan. [5]
Reduces Risk of Heart Disease
High blood pressure and increased LDL cholesterol and triglyceride levels are the major contributing factors to cardiovascular disease. A 2009 study of 16 obese males and females demonstrated that intermittent fasting helped them reduce their blood pressure by 8%, LDL cholesterol by 25%, and triglyceride levels by 32% in just eight weeks6], eventually reducing the risk of cardiovascular disease.
Helps Manage Diabetes
Women usually get diabetes after the age of 40. As per studies, people with type 2 diabetes can control their blood sugar levels with intermittent fasting. [7][8]
Intermittent fasting helps lower insulin levels and reduce insulin resistance. However, if you have diabetes, you must consult a doctor before starting an intermittent fasting plan. [9]
Increases Longevity
A study on 2,000 adults was done over four years, of which 20% were intermittent fasting for at least five years. It was found that IF improved longevity, metabolic response, tissue resurgence, and various health markers and reduced age-induced diseases. [10]
Helps Improve Mental Health
According to research, intermittent fasting improves mental well-being. It also helps alleviate depression and boosts emotional health. [11][12]
Preserves Muscle Mass
Intermittent fasting can help with body recomposition. The eat-fast aspect of IF helps maintain muscle mass and burn more calories.[13] Also try our body recomposition calculator.
Best Intermittent Fasting Plans For Women Over 40
There is no one-size-fits-all approach to intermittent fasting, especially for women. Some best intermittent fasting plans for women over 40 are discussed below.
The Crescendo Method
This plan includes fasting for 12 to 16 hours for two to three non-consecutive days distributed evenly across the week. It is usually recommended for women who are new to intermittent fasting. The shorter fasting periods are usually kinder on women’s hormone levels.
The Eat-Stop-Eat Method
Eat-stop-eat method involves fasting for two non-consecutive days in a week. You must fast for the entire 24-hour period for those two days. For the remaining five days of the week, you can eat normally. However, you must eat mindfully to avoid unnecessary calorie consumption.
The 5:2 Diet Method
In 5:2 method, you can eat normally for five days and must fast for the remaining two days in a week. During your fasts, you can eat a limited amount of calories (around 500) per day. The two fasting days should be non-consecutive.
Research indicates that this intermittent fasting regimen helps improve cardiometabolic health by reducing insulin resistance, blood pressure, LDL cholesterol, triglycerides, and oxidative stress. [14]
The 16:8 Method
16:8 method involves fasting for 16 consecutive hours and meeting your daily calorie needs within eight hours. This is a popular plan because it is less restrictive and usually suits everyone’s regimen. A 2016 study suggests that this IF plan, along with strength training, could help build muscle mass while losing fat. [15]
Although no foods are off-limit in this plan, you shouldn’t binge on junk food during the eating window. Instead, you should eat nutrient-dense whole foods.
The Alternate-Day Fasting Method
As the name suggests, it involves fasting every alternate day and eating a healthy diet on non-fasting days. However, you can consume up to 500 calories on your fasting days.
According to research, alternate-day fasting helps reduce obesity, heart disease, oxidative stress, and inflammation. [16]
How Can Women Over 40 Safely Implement Intermittent Fasting?
Although intermittent fasting barely has any adverse effects, it is not as easy for ladies over 40 as women in their 20s or 30s. Women over 40 need to be extra cautious while following this pattern of fasting because of the following:
A sluggish metabolism
Hormonal imbalances
Higher stress level
Considering the above factors, women above 40 must calibrate their fasting pattern in the following ways.
Continue Fasting For a Longer Duration
Women over 40 need to fast longer to reap the benefits of IF. Fasting for extended hours will help you achieve your weight loss goals faster. It will keep a check on your daily calorie consumption as well.
Have More Protein
Protein plays a crucial role in any kind of fasting. When you have adequate protein, it helps increase your muscle mass and reduce fat. More protein in your diet makes you feel less hungry, leading to less calorie intake. Try our protein intake calculator.
Drink Plenty of Water
Water helps remove toxins from your body, and it turns out to be more effective during intermittent fasting. Water also keeps you satiated, leading to less calorie intake, and eventually helps shed those extra kilos. Find your optimal water intake.
Healthy Meal Plans
Just fasting may not be enough to reap all the intermittent fasting benefits. Combining intermittent fasting with healthy meal plans is a must. Consider adding a lot of veggies, fruits, low-fat milk, whole grains, lean meat, and healthy fats to your diet.
Focus on Portion Control
A portion is the amount of food you eat at a time, which can be more or less than the recommended serving size. Even if you can eat anything during the eating window, controlling the portion size is crucial for weight loss. Find calorie breakdown per meal.
Exclude the Unhealthy Eating Habits
To enhance the advantages of intermittent fasting, you must exclude these unhealthy habits from your fasting regimen:
Eating fast
Munching while watching TV
Snacking directly from the packets instead of in a bowl or plate
Binge eating during weekends
Late night snacking
Consuming alcohol
Related: 7 Ways To Stop Binge Eating – For Good!
Manage Sleep
A good night’s sleep is essential to maintain a healthy weight during intermittent fasting. Lack of sleep may cause an impaired metabolism in women over 40 doing intermittent fasting. Not having enough sleep can have a negative impact on appetite hormones and can cause weight gain.
Consult your Doctor
If you are a woman over 40, you must consult a registered healthcare practitioner to determine the suitability of intermittent fasting for you. Talk to your doctor before opting for intermittent fasting if you have any of the following conditions:
An autoimmune condition
Eating disorder
Hypoglycemia or low blood sugar tendency
You are trying to conceive
Pregnant or breastfeeding
Diabetes
You are underweight
History of amenorrhea or missed periods
Best Foods for Intermittent Fasting for Women Over 40
Eating nutritious food is crucial to avoid hunger during intermittent fasting and managing a healthy weight. Here are some choices of foods to consider.
Vegetables: Brussels sprouts, cauliflower, cucumber, broccoli, and green leafy vegetable such as bok choy, arugula, collard greens, kale, spinach, etc.
Fruits: Bananas, apples, oranges, berries, pears, peaches, grapes, tomatoes, etc.
Proteins: Poultry, meat, eggs, fish, legumes, nuts, seeds, etc.
Whole grains: Brown rice, oats, barley, quinoa, bulgur wheat, etc.
Healthy fats: Olive oil, avocados, low-fat dairy products like cheese, low-fat milk, and yogurt
Omega 3: Tuna, sardine, mackerel, cod, salmon, anchovies, herring, etc.
Frequently Asked Questions
Is intermittent fasting safe for women over 40?
There are no known disadvantages or side effects of intermittent fasting. Women over 40 face slow metabolism and hormonal issues, and intermittent fasting can be beneficial in such conditions. Intermittent fasting is safe for women. In fact, it can help in weight loss, reduce the risk of heart disease, help manage diabetes and improve longevity and mental health.
How can a 40-year-old woman lose weight fast?
Here are some tips that will help you lose weight faster if you are a woman over 40:
Eat healthy food
Practice portion control
Plan your meals well in advance
Add more fiber to your diet
Control your carb intake
Stay away from processed food
Avoid sugary beverages, excess salt, and sugar
Keep yourself active and workout diligently
Hydrate yourself adequately
Focus on quality sleep
What is the best intermittent fasting plan for women over 40?
The most recommended and sustainable fasting plan for women over 40 is the 16:8 diet plan, where you fast for 16 hours and eat within an eight-hour window.
Wrapping Up
Intermittent fasting has many benefits to offer to women over 40. But when you plan to implement intermittent fasting into your regimen, it should gel with your lifestyle. It should not make you feel weak or drained.
It is normal to feel hungry during the initial phases of an intermittent fasting plan. You might also get exhausted if you combine your fasting regimen with exercise during the first few days. But, if you encounter fatigue, dizziness, soreness, or exhaustion, your body is not ready for the new diet plan. Listen to your body and act accordingly.
References
Welton, S., Minty, R., O’Driscoll, T., Willms, H., Poirier, D., Madden, S., & Kelly, L. (n.d.). Intermittent fasting and weight loss: Systematic review. PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7021351/
The effect of fasting or calorie restriction on autophagy induction: A review of the literature – PubMed. (2018, November 1). PubMed. https://doi.org/10.1016/j.arr.2018.08.004
Chung, K. W., & Chung, H. Y. (2019, December 2). The Effects of Calorie Restriction on Autophagy: Role on Aging Intervention. PubMed Central (PMC). https://doi.org/10.3390/nu11122923
Intermittent fasting interventions for the treatment of overweight and obesity in adults: a systematic review and meta-analysis – PubMed. (2018, February 1). PubMed. https://doi.org/10.11124/JBISRIR-2016-003248
Patterson, R. E., Laughlin, G. A., Sears, D. D., LaCroix, A. Z., Marinac, C., Gallo, L. C., Hartman, S. J., Natarajan, L., Senger, C. M., Martínez, M. E., & Villaseñor, A. (2015, April 6). INTERMITTENT FASTING AND HUMAN METABOLIC HEALTH. PubMed Central (PMC). https://doi.org/10.1016/j.jand.2015.02.018
Short-term modified alternate-day fasting: a novel dietary strategy for weight loss and cardioprotection in obese adults – PubMed. (2009, November 1). PubMed. https://doi.org/10.3945/ajcn.2009.28380
Arnason, T. G., Bowen, M. W., & Mansell, K. D. (2017, April 15). Effects of intermittent fasting on health markers in those with type 2 diabetes: A pilot study. PubMed Central (PMC). https://doi.org/10.4239/wjd.v8.i4.154
Cho, Y., Hong, N., Kim, K. W., Cho, S. J., Lee, M., Lee, Y. H., Lee, Y. H., Kang, E. S., Cha, B. S., & Lee, B. W. (2019, October 9). The Effectiveness of Intermittent Fasting to Reduce Body Mass Index and Glucose Metabolism: A Systematic Review and Meta-Analysis. MDPI. https://doi.org/10.3390/jcm8101645
The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: a randomized trial in young overweight women – PubMed. (2011, May 1). PubMed. https://doi.org/10.1038/ijo.2010.171
Abstract 11123: Intermittent Fasting Lifestyle and Human Longevity in Cardiac Catheterization Populations:https://www.ahajournals.org/doi/10.1161/circ.140.suppl_1.11123
Effect of intermittent vs. daily calorie restriction on changes in weight and patient-reported outcomes in people with multiple sclerosis – PubMed. (2018, July 1). PubMed. https://doi.org/10.1016/j.msard.2018.05.002
Influence of short-term repeated fasting on the longevity of female (NZB x NZW)F1 mice – PubMed. (2000, May 18). PubMed. https://doi.org/10.1016/s0047-6374(00)00109-3
Intermittent Fasting Promotes Fat Loss With Lean Mass Retention, Increased Hypothalamic Norepinephrine Content, and Increased Neuropeptide Y Gene Expression in Diet-Induced Obese Male Mice – PubMed. (2016, February 1). PubMed. https://doi.org/10.1210/en.2015-1622
Cardiometabolic Benefits of Intermittent Fasting – PubMed. (2021, October 11). PubMed. https://doi.org/10.1146/annurev-nutr-052020-041327
Moro, T., Tinsley, G., Bianco, A., Marcolin, G., Pacelli, Q. F., Battaglia, G., Palma, A., Gentil, P., Neri, M., & Paoli, A. (2016, October 13). Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males – Journal of Translational Medicine. BioMed Central. https://doi.org/10.1186/s12967-016-1044-0
Johnson, J. B., Summer, W., Cutler, R. G., Martin, B., Hyun, D. H., Dixit, V. D., Pearson, M., Nassar, M., Maudsley, S., Carlson, O., John, S., Laub, D. R., & Mattson, M. P. (2006, December 14). Alternate Day Calorie Restriction Improves Clinical Findings and Reduces Markers of Oxidative Stress and Inflammation in Overweight Adults with Moderate Asthma. PubMed Central (PMC). https://doi.org/10.1016/j.freeradbiomed.2006.12.005
The Ultimate Lat Pulldown Guide: Technique, Benefits, and Variations
The lat pulldown machine is one of the most popular gym equipment. It has the glam and macho appeal that draws in the fitness newbies and experienced lifters alike.
Be it a motivational YouTube training video, or a snippet of Rocky Balboa training for a big fight, it will probably feature the star performing a set on the lat pull-down machine.
Almost every gym around the world has a lat pulldown machine, and yet most lifters fail to make the most of it. The ultimate lat pulldown guide will ensure you do not leave gains on the table.
Target muscle: Latissimus Dorsi
Synergists: Brachialis, Brachioradialis, Biceps Brachii, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Rhomboids, Levator Scapulae, Middle and Lower Trapezius, Pectoralis Minor
Mechanics: Compound
Force: Pull
Pull-up is an incredibly effective exercise for building upper body strength and muscle mass. But there is a catch. Performing a pull-up is no joke, and performing 30+ pull-ups in a workout will test your mettle.
Performing a pull-up will fire up every muscle fiber in your back, arms, and shoulders. While nailing this exercise could prove to be a lifesaver sometime in the future (if you find yourself hanging from a building or a chopper in the event of an alien invasion), most people usually give it a pass for its friendlier sibling – the lat pulldown.
1. Engages the same muscles as a pull-up
The lat-pulldown involves a similar movement to the pull-up, challenging your mid and upper-back muscles, trapezius, arms, and grip. The exercise is a god-send for beginners or people who cannot perform a bodyweight pull-up.
Next Read: 6 Badass Exercises You Can Do With A Pull-Up Bar
2. Puts you in the driver seat
The lat pulldown machine gives you more control over how much you lift and the rep tempo as compared to vanilla pull-ups. You could perform a new variation of the lat pull-down every week just by switching up rep tempos.
Check Out: How To Increase The Time Under Tension To Maximize Your Gains
3. One of the best ways to build a V-taper
Forget Red Bull, lat pull-downs give you wings that make you look like you can fly. It targets the latissimus dorsi – the large, flat muscles across your mid-back. A strong and wide back is also vital for a Superman chest. The more you work on your lat pull-downs, the better equipped you’ll be to go big on the bench press.
4. Constant tension on your working muscles
The cable-operated machine ensures constant tension on your muscles throughout the movement pattern – even on the eccentric part of the lift. Unlike the pull-ups, lat pulldowns also put less tension on the secondary muscle groups during a set.
Must Read: The Gym Machines You’re Probably Using Incorrectly
5. Can Help Improve Your Posture
By working the muscles in your back, lat pulldowns can improve your posture. You will rarely see a person with solid V-taper suffering from a bad posture. On top of this, lat pulldowns can improve your performance during other compound exercises that use your back muscles like pull-ups, deadlifts, and good mornings.
Related: Programming Vertical Pulling For Greater Back Gains
The lat pull-down machine is usually swamped – especially during rush hours at the gym. Listed below are the most common lat pulldown errors:
1. Partial reps
Partial reps are a sign that you have more weight on the cable than you can lift. If you cannot pull the bar down to your chin level, you are letting your ego get the better of you.
Once you have the bar at your chin level, you need to contract your lats and shoulder blades. If you cannot perform this step, you are leaving gains on the table.
Also, make sure you are not pulling the bar using your forearms. Focus on contracting and relaxing your lats as you move the weight. Tip: Activate your lats by pulling down from your armpits.
Related: Is This The Worst Case Of Ego Lifting?
2. Arching your back
While you might be able to lift a few extra pounds by arching your back as you pull the bar down, it can put unwanted tension on your lower back and expose you to an injury. Sit upright and keep your chest lifted while performing the exercise.
3. Pulling the bar down past your chest
This is a rookie mistake, and it can stem from both – lifting too light or heavy. Pulling the bar past your chest and almost in line with your stomach takes away almost all the tension from your lats and back. Keep your chest lifted and stop when you reach chin level.
4. Using momentum
Most lifters make the mistake of swinging back and forth while performing lat pulldowns. It is yet another case of ego lifting. While using a jerking motion might help you pull down the weight, it takes away the tension from the primary muscles and increases the odds of an injury.
Sit upright, keep your chest lifted throughout the exercise and perform the pulldown with control. Utilizing rep tempos and contracting your back with every rep ensures optimal muscle fiber recruitment.
Also Read: Lat Pulldown Vs Pull-Up: Which Is Better For Wide Lats?
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In bodybuilding, your results depend on how well you perform an exercise, and your diet and recovery programs. Follow the steps below to nail the first part of the equation:
Adjust the seat or thigh pads so that your upper thighs are tucked firmly under the pads. Place your feet flat on the floor.
Grab the bar with a wider than shoulder-width overhand grip.
While breathing out, pull the bar down until it is almost at your chin level.
Make sure your torso is stationary and you are not reclining back while lowering the bar.
Squeeze the shoulder blades together while maintaining square shoulders.
Return to the starting position with a slow and controlled motion as you exhale.
Do not lock out your elbows at the top of the movement. Keep the weight engaged, and do not let it crash into the racked plates.
Repeat for recommended repetitions.
Bored of the good old lat pulldown? Use these variations to keep your muscles guessing:
1. Underhand Lat Pull-down
Changing grips is a great way to add variety to the lat pulldown exercise.
Reversing your hand placement to a supinated (palms facing you) grip puts more tension on your biceps.
The underhand lat pull-down is a great variation if you are performing the exercise at the end of your back workout when your posterior muscle group is relatively fatigued.
Read: How The Underhand Lat Pulldown Can Give You Wing-Like Lats
2. Wide-Grip Lat Pull-down
Using a wide grip engages the latissimus dorsi to a higher degree compared to the shoulder-wide grip.
In this variation, you will pull the bar down to your upper chest, pause, and squeeze the life out of your lats.
Make sure you are keeping your torso upright and not reclining back while performing the movement.
3. Close-Grip Lat Pull-down
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In the close-grip lat pulldown variation, you will be holding the bar with a narrower than shoulder-width grip.
Embrace your core and pin back your shoulders as you pull the bar under your chin.
Squeeze your lats at the bottom of the movement.
Return to the starting position with a slow and controlled motion.
Repeat for recommended reps.
4. V-Bar Lat Pull-down
Cable-operated machines give you the liberty to swap the wide bar for several other attachments to target your back differently.
Replace the bar with a v-grip attachment.
Secure your legs under the thigh pads and maintain an upright torso throughout the movement.
While keeping your chest lifted, pull the v-grip attachment until your palms are a few inches away from your upper chest.
Pause and contract your lats at the bottom of the movement.
Return to the starting position with a controlled motion and repeat for recommended reps.
Read: V-Bar Pulldown – Exercise Guide
5. Behind the Neck Lat Pull-down
Behind the neck variation is probably the most advanced lat pulldown technique on the list.
Grab the bar with a slightly wider than shoulder-width overhand grip.
Straighten your body to a point where the cable and pull-down bar is directly above your spine, and tuck your head forward to allow the bar to be safely lowered.
Shrug your shoulder blades back to set your shoulders, this allows the tension to stay on your lats throughout the exercise.
Slowly lower the bar behind your head until it is at your ear level as you breathe out.
Squeeze your lats at the bottom of the movement.
Return to the starting position with a slow and controlled motion.
Repeat for recommended reps.
Depending on your experience level, you could use the following exercises to train your back optimally:
1. Pull-up
We are sure you are not surprised to find pull-ups on the list. Once you develop enough strength to perform pull-ups with the correct form, you should make them a constant in your back training regimen.
Stand on an aerobic stepper and grab the pull-bar with a slightly wider than shoulder-width grip.
Hang from the bar and bend at your knees so that your lower legs are parallel to the floor.
Pull yourself towards the roof while focusing on your back until your chin reaches the bar level.
Return to the starting position with a controlled motion.
Repeat for recommended reps.
2. Negative Pull-up
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If you are a beginner, negative pull-ups are a great exercise to build strength for the orthodox pull-ups. It involves performing only the lowering, or eccentric phase of an exercise.
Start by standing on a box or bench.
Jump high enough so your face it at the pull-up bar level and grab it with a shoulder-width grip.
Once you have gripped the bar, lower yourself as slowly as you can while focusing on your lats.
When you reach the bottom of the movement, release the bar and step back.
Step back onto the box and repeat for recommended reps.
Related: Use Negative Training For Positive Mass Gains
3. Unilateral Lat Pull-down
This variation of the lat-pull down works each side of your back individually. It is great for fixing muscle imbalances and improving symmetry. If you do not have access to a unilateral lat pulldown machine at your gym, you could use the standard lat pulldown machine with a D-bar handle attachment.
Hold the D-handle attachment with a neutral grip.
Rotate your palm as you pull the handle towards your chin.
Your palm should be facing you at the bottom of the movement.
Pause and contract your lat.
Slowly return to the starting position.
Repeat for recommended reps before switching hands.
Next Read: The Benefits Of Unilateral Training & Why It Matters
4. Straight Arm Lat Pull-down
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The straight arm lat pulldown is a great exercise for building a V-taper. It also avoids over-using your arms which is the case with the standard lat pull-downs.
Attach a wide-grip handle to a cable pulley.
Stand upright with a shoulder-width stance.
Grab the bar with a pronated (overhand) grip at shoulder-width and lean forward slightly by hinging at your hips.
Keep your elbows slightly bent throughout the movement and initiate the movement by depressing your shoulder blades and extending the shoulders.
Pull the bar to your thighs until your lats are fully contracted.
Return to the starting position with a slow and controlled movement.
Repeat for recommended reps.
Check Out: Mastering The Straight Arm Pulldown
5. Bent-Over Barbell Row
Bent-over barbell row work your lats and multiple back muscles.
Grab a barbell with a shoulder-width overhand grip.
Unrack the bar and stand upright.
Slowly lower your torso until your upper body is at a 60-degree angle with the floor.
Keep your knees slightly bent and maintain an arch in your back throughout the movement.
Lift the weight to your sternum, keeping your elbows tucked in and close to your body.
Contract your lats at the top of the movement.
Slowly return to the starting position.
Repeat for recommended repetitions.
Lat pulldown is suitable for lifters of all experience levels, and most gyms have the machine. While the lat pulldown is a part of most back training routines, it is essential to be following the correct form to get the most bang for your buck.
You should also try new variations and alternatives to keep your muscles guessing and avoid hitting a plateau. Things as small as switching up the number of reps, sets, and rep tempos can do the trick and get you that much sought-after V-taper.
Which is your favorite lat pulldown variation? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.