The BEST Weight Loss Exercises at Home for Women

Losing weight can be hard! We are all looking for an easier and faster way to lose weight and keep it off for good! However, if you step the steps we talk about today odds are you will stay stuck in the diet and weight loss drama.

Today I am going to share with you the 5 secrets that lead me to lose 50+ pounds and I have kept it off for over 5 years now!

You are worth investing the time to really read through these steps.

Let me be a friend and tell you the truth…. there is no “quick fix” when it comes to weight loss.

If you are being honest with yourself you probably already knew that.

Before we get into The BEST Weight Loss Workouts at Home we need to look at the 5 secrets to success for weight loss. Exercise is only one small piece of the puzzle.

5 Secrets to Weight Loss Over 40

Secret #1 Mindset matters. Being open and honest with ourselves is the first step to truly being able to change in any area of our lives, especially weight loss.

Most often when people are wanting to lose weight the first thing that sends them flailing off the wagon is food additions, aka cheating on their diet.

After they cheat once guilt sets in then it is much easier to cheat on themselves again.

Notice I said cheat on themselves not the diet.

Why?

Because diets cannot be cheated on. They simply serve as bumpers at the bowling alley keeping us from falling in the gutter with our food choices.

You, however, can be cheated on. What is your reason for starting a diet? To lose weight, right? To be healthier, right? To look better so you feel better, right?

Think about it would you stay married to your spouse if they requested a once-a-week/month cheat day on yours?

Hell no you wouldn’t?!?! (I hope)

So, why in the world would you be ok cheating on yourself? I will leave you with that question to ponder and move on to secret #2.

Secret #2 Food Matters. I love the quote by Dr. Mark Hyman (of the Doctors Farmacy Podcast Farm- meaning food matters) he said, “the food you are eating is either medicine or poison, it is either healing and nourishing your body or slowly killing our bodies.” YIKES!!

Dr. Hyman is the head of the Clevland Clinic and someone himself that had to change his lifestyle to heal his body.

Who better to teach us than a highly educated physician who realized the old “diagnose and audios” method American Drs do today is not working?

Meaning the doctor tells you what you have wrong and writes you a prescription – which band-aids the issues but doesn’t fix them.

This blog post goes into more detail on highly addictive foods (click here to it read next)

The Custom Keto Meal Planner for Weight Loss

I will tell you what I tell everyone when it comes to food, the best place I have found amazing results both for myself and many other of my readers, clients, friends, and family is the Keto Diet.

More specifically Clean Keto. Clean Keto is just eliminating dairy and most highly processed foods as well as following the low-carb Keto diet.

Now, for those of you rolling your eyes and saying, “yeah yeah been there tried that” there are a could reasons Keto may not have been successful for you;

1. Most people quit too soon – a good rule of thumb is 90-days to 6 months. After that reevaluate your progress and decide what your next steps are. For me, it was sticking to a Clean Keto Breakfast (find my bulletproof coffee recipe here which is all I have had for breakfast for over 6 years now plus bonus weight loss drinks that are all 100% natural and work!)
2. Most people are doing Keto wrong. This is the #1 reason in SO many of my blog posts about food I point readers to The Custome Keto Meal Planner for Weight Loss. It took me countless hours of research to finally understand how to do keto the right way. I want to save you time and headache and tell you the Custome Keto Meal Planner quizzes you on what you like to eat and your weight loss goals then tailor a weekly meal plan (doing all the calorie counting for you) and gives you a shopping list!! It is literally the big red easy button to Keto.
3. This has only been one case in all my years of pointing people to Keto that a person had an issue, but just in case this rare instant is applicable to you I want to share it. If you do not have a gallbladder it is imperative that you cut out dairy and follow Clean Keto. Gallbladders produce bile that breaks down foods in your stomach. Without one it is important that you supplement I have seen good things about Dr. Bergs’s Gallbladder Formula Supplement. That can be a good starting point for you to explore.

Secret #3 Hormones Imbalance Weight Gain. If you are near age 40, or over the age of 40 odds is good you are starting to experience some major changes in your hormones.

Call it premenopausal changes, or hormonal changes, but the truth is things are changing. Your hormones are changing, and our hormones play a major role in our weight.

In my journey, I experienced this truth in my early 30s after having my youngest son. For you, it may be now as you are entering the over 40 hormonal changes.

As women, our bodies experience these hormonal changes several times more than men’s bodies do.

It is said that over 65% of women in the US have hormonal imbalances and/or hormonal disorders. Hormonal imbalances lead to hormonal weight gain, and hormonal weight gain is not quite as simple as “eat less and workout more”.

The two things I tell every woman around the age of 40 or older is you have to focus on keeping her hormones happy. Hormonal Harmony is a supplement that is like a multivitamin for your hormones.

If you click the link above you will see so many people talking about the amazing weight loss they experienced you might be led to think it is some kind of diet pill.

I assure you it is not.

BH-5 was developed by doctors to address hormonal imbalances with 100% all-natural plant-based ingredients. But when you fix hormonal imbalance your weight follows.

For more detail click here to read that post next How to Lose Weight over 40.

Secret #4 Not sleeping well leads to obesity.

Studies show that people who are sleep Deprived have bigger appetites and intend to eat more. This is mostly due to the effect hormones have on signaling hunger and fullness.

Lack of sleep can increase your Infinity for food that is higher in calories carbohydrates and saturated fats.

So, hormones have a major effect on your sleep and your sleep has a major effect on your hormones.

Sleep is often one of the most overlooked areas when we are thinking about weight loss.

Fun fact about the importance of sleep.

Our bodies can go up to 30 to 40 days without food but 3 days of no sleep causes irreversible brain damage. 

Ongoing lack of sleep or poor sleep quality has been closely associated with hypertension, heart attacks and strokes, obesity, diabetes, depression and anxiety, decrease brain function, memory loss, weakened immune system, lower fertility rates, and psychiatric disorders.

Red light therapy helps to regulate melatonin and improve sleep. 

A couple of tips we have picked up along the way that will also vastly improve your sleep quality are 

1. Wearing Blue Light Blocking glasses at night one to two hours before bed (and avoid turning on the lights as the blue light from the bulbs simply touching your skin reduces melatonin – aka it wakes you back up)
2. Motion sentencing soft amber or red lights at night
3. The Optimum sleeping temperature is 68° (20° celsius), we use the OOLER sleep pad by Chilli Sleep to help get the temperature to 68° as we do not need our AC cooling our entire house to this temperature. 
4. Wear socks at night. This regulates your body temperature, yes even in hot summers I know it sounds Counterintuitive but if you’re tracking your sleep you will see that it works.
5. Track your sleep – I linked our two favorite sleep tracking devices below. 
6. Keep your bedtime and wake-up time within 30 minutes of the same set time every night (if your bedtime is 9:30 it must be 9:00-10:00 every night weekends and days off included, the same goes for wake-up times…. Yes even on the weekends). 

Here are some of the items we use around our house to optimize our sleep:

The JOOVV Red Light is a bit more of an investment but helps with weight loss, sleep, mental clarity, and cellulite, giving our skin that youthful glow, healing scars, and stretchmarks, hair growth, and all kinds of other great health benefits!

Check out my full blog post using the red light for a year and JOOVV light review here All You Need to Know About Joovv Light

Secret #5 You do not need to work out as hard as you think once you have addressed the first 4 Secretes you only need to work out 10-20 minutes per day!

Now we have come to Secret #5 and the Topic of today’s post The Best Weight Loss Workouts at Home for Women over 40!

There’s a chance you might have quickly skimmed the post to get to this part.

Friend, you would be doing yourself a major disservice to ignore the top 4 points.

You may have been the type of person who could pretty much eat whatever and then work out hard 2 weeks before the beach vacation and drop all the weight before the age of 40.

However, you have most likely already noticed before finding this post that it is no longer working.

Am I right?

Scroll back up to the first 4 secrets and you will quickly learn why and how to fix the problem.

But if you have been hanging with me this far now we are to The BEST Weight Loss Workouts at home for women over 40.

The science of weight loss has changed a lot in the last 10 years. The old, “eat less and workout more” theory has been debunked by science and research.

Walking: My minimum step count a day is 10,000

The bulk of these steps is getting outside on walks daily.

Getting the sun in my eyes, and fresh air in my lungs, and the metal rest from “doing”.

In Japan, they call this forest bathing. Granted I live in a heavenly wooded area as they define it, but walking outside is better even in a crowded city than in a gym with poor light quality and poor air quality. 

But do what you can friend. Something is better than nothing.

This is a great starting point if you have not worked out in a while.

There is no trophy for overdoing it your first week and being so sore you cannot sit on the toilet normally.

Then you skip the next week so that you can walk normally again and then …. #felloffthewagonagain

If you do not have a step tracker I love this one and it tracks your sleep too! Two for one.

Ok. Once you have the 10,000 steps a day down move on and add to that the 7-day workout plan below.

Repeat the 7 day home workout plan for a month or more.

You will know when you are ready to get more advanced or change up the workout videos once you have reached mastery on these workouts using 8 pds-15pd weights and you have no need to modify the moves.

Quick Disclaimer: I am not a medical doctor. I am an everyday person just like you, who was frustrated and did not want to be on medication my whole life without ever actually fixing the problem. I share how I used food as medicine, clean nontoxic living, and modern scientific tools and research to heal my autoimmune system and be free of all medication in hopes that you can find your own healing journey too.

All 7 Days keep a 10,000 Step Count Goal

Monday – Arms

Tue – Full Body

Wed – Booty & Thighs

Thur – Abs

Fri- Legs

Sat & Sun – 20,000 Step Count Goal (go hiking or on a long 4 mile walk with your bestie)

Repeat the 7 days for 30 days!!

You may have noticed the booty & thighs A-N-D the legs day and been thinking what tha……..

That was not a type girl friend. When it comes to workouts for weight loss we want to double up on the biggest muscle group we have.

Scinece has found that when women start gaining weight around age 40 the bulk of it is in their stomach and hip/thighs/butt area.

You may also notice there is no extreme cardio in this 7 day workout plan.

Also, by design.

Not only is running one of the least healthy exersizes after around the age of 25, but after 40 it starts actually doing more harm than good.

The Truth about Running After 40

Anyone who is a runner over the age of 35 starts feeling the knees hurting or ankles being sore and just think maybe they overdid it. But the truth is our bodies are not what they were in our teens or even early 20’s and simply cannot take the beating running puts on them any more.

• Runners are more susceptible to injury over the age of 40
• There is a higher risk of developing osteoarthritis (e.g. the need for hip or knee replacement)
• The fluid that acts like a gel-like cushion between our bones gradually loses density and becomes thinner
•  over the age of 40 our bone density mass begins to naturally decline 

The days of eating like crap and just running it off later are over my friend.

Walking and eating a clean diet is your new best friends along the journey from this point on!

If you want to up the anti on your walking incorporate hills and I even use resistance bands too! I love having a good set of resistance bands on hand for any workouts for when I want to really take it up a notch and WOWZA will you feel it the next day (don’t say I didn’t warn you).

I average about 15,000 to 21,000 steps per day and these ASICS Gel-Excite 7 have been by far the BEST walking shoes I have purchased.

As you can imagen it takes a pretty high quality shoe to hang with that many steps a day.

Speaking of At Home Workout Gear I recommend you can keep it really simple! Here are a few good things to have in your at home gym:

Conclusion

There you have it my friends the 5 Secrets to weight loss over 40 and what helped me loose 50+ pounds and keep it off for over 5 years!!

If you follow these 5 steps I know you will see amazing results in your body and with consistancy will hit and blow past every weight loss goal you have.

The photos below are over decade apart and just look at the weight difference and how much younger and healthier I look now than I did in my late 20’s, crazy right!?!?

I have helped so many women do the same thing using those simple 5 secrets and now it is your turn!

Find me on Social @goingbacktoourroots and lets be friends. I want to be there cheer you on in your journey to a healthier better you!

Dont forever to search “hormones” in the search bar at the top of the page. There are many more great posts loaded with tips and tricks on how to keep your hormones healthy and happy.

Cheers!

K’Lee