If you're over 40, here are the top 5 weight-loss tips

 It can be difficult to lose weight in your 40s, but these simple measures, according to a dietitian, are effective.

There are numerous advantages to reaching your forties, including gained wisdom, enhanced self-awareness, and self-confidence. To be honest, some of the bodily changes are difficult to adjust to. A major factor is a change in metabolism, which can make weight maintenance more difficult and weight loss more difficult. It is, nevertheless, not difficult to lose weight after the age of 40. You can lose weight at any age, and you can do it while improving your overall health. Here are five strategies that have proven to be effective for my clients. Yes, one of them entails a daily dosage of dark chocolate!

Reduce carbs but don't eliminate them

Carbohydrates are a kind of energy, and entire food sources such as fresh fruit, whole grains, and potatoes are high in vitamins, minerals, fiber, and antioxidants. Cutting carbs out of your diet deprives your body of essential nutrients. Constipation, tiredness, and irritability are just a few of the unwelcome side effects.

However, after the age of 40, your daily carbohydrate requirement may decrease. Many of my customers discover that they can't eat big amounts of carbohydrates without gaining weight or trying to reduce weight. The ideal approach is to improve the quality of the carbs you eat (for example, butternut squash instead of processed bread), and to think of carbs as a side dish rather than the main course.

One client, for example, enjoyed veggie burritos cooked with a whole grain flour tortilla, brown rice, black beans, salsa, and guacamole on a regular basis. Despite walking and doing yoga, the scale refused to budge. A carbohydrate surplus is to blame. That burrito had 120 grams of carbs, which was more than half of what her body could burn in a single meal.

We calculated that she needed roughly 1,750 calories per day to reach and maintain a healthy weight. For most of my over-40 female clients who are active but not athletes, a carbohydrate target of 40% of total calories is ideal. That meant she needed 175 grams of carbs each day, or around 40-45 grams in each of her four meals. This moderate carb budget allows for carb-heavy items, but in fewer portions, with more non-starchy vegetables, lean protein, and healthy fat.

The carbs were reduced to 42 grams when we replaced her tortilla with a salad created with a foundation of leafy greens topped with fajita veggies, salsa, black beans, and guac. The scale began to move while she continued to feel full, satisfied, and energized. The takeaway: carbs aren't necessarily fattening or unhealthy, so you don't have to avoid them entirely. Getting rid of carbs completely isn't a good idea in the long run, and it's also bad for your health. The idea is to choose high-quality carbohydrates and strike a balance—enough to meet, but not surpass, your body's energy requirements.

Eat a lot more veggies

Begin with the vegetables, and then create your meals around them. I frequently advise eating one cup of non-starchy vegetables for morning and at least two cups for lunch and dinner. A minimum of five cups per day (equivalent to five tennis ball–size portions) will supply essential nutrients as well as disease protection. However, these vegetables will help you feel fuller, add volume to your meals, regulate blood sugar and insulin levels, and support proper digestion, all of which contribute to long-term weight loss. The majority of the 40+ women I work with overestimate their vegetable intake, while the Centers for Disease Control and Prevention reports that only 9% of adults consume the minimum recommended amount of two to three cups of vegetables per day. (It's worth noting that this is less than I recommend).

Make a smoothie with a large handful of greens, incorporate shredded zucchini into oats, add veggies to an egg or chickpea scramble, or simply have sliced cucumber or red bell pepper on the side for breakfast. Salads or bowls with a substantial base of greens and veggies are a better option for lunch than sandwiches or wraps. Sauté, oven-roast, grill, or stir-fry vegetables for dinner, and make them the main course.

When you combine your vegetables with a source of lean protein, healthy fat, and a smaller portion of healthy carbs, you've struck the perfect balance for weight loss and good nutrition.

When it comes to alcohol, be cautious.

Many of my female customers over 40 don't notice a change in their weight until they cut back or stop drinking. Alcohol is complicated because, in moderation, it may help with weight loss, according to study. Women who drink heavily or binge drink, on the other hand, are more likely to become obese.

Moderate alcohol consumption is five ounces of wine, 12 ounces of beer, or a 1.5 ounce shot of distilled spirits each day (and no, they don't carry over).

There could be various concerns at play if you're downing half a bottle of wine every night. First, because alcohol lowers inhibitions and stimulates appetite, you may overeat, frequently mindlessly. When alcohol is taken, the body's first goal is to break it down. This indicates that foods ingested with alcohol have a lower chance of being burnt. Finally, too much alcohol can impair sleep, which is linked to metabolism, weight management, and the formation of belly fat.

Don’t eat diet food (or go on a diet)

Many of my female customers in their forties and fifties are still locked in old weight-loss mindsets. Diet foods, for example, are highly processed foods manufactured with artificial ingredients that are designed to be reduced in calories, carbs, sugar, or fat. I strongly advise you to get rid of everything! Diet foods can disrupt your appetite, cause inflammation, affect the good bacteria in your gut linked to weight loss, and overwork your immune system, in addition to being entirely unsatisfactory.

Switching from processed to whole meals has also been shown to enhance calorie burning, suggesting that eating genuine food can help you lose weight even if you don't reduce your calorie intake (an outcome I have seen many times). Choose a substantial lentil soup and an avocado-topped salad over a low-calorie premade entrée. A sliced apple dipped in almond butter or a few squares of high quality dark chocolate can be substituted for a few low-fat biscuits (more on this below).

Dieting isn't the only way to lose weight in a healthy and long-term way. Deprivation and "on/off" strategies eventually backfire. Instead, develop a balanced mindset, which means not undereating or overeating, and focusing on nourishment rather than restriction. It may appear tedious, and it isn't a quick fix. However, it feels the best both physically and emotionally, and it's a strategy that can be maintained.

Treat yourself to dark chocolate daily

Dark chocolate as a daily reward helps suppress cravings for both sweet and salty meals, according to research. I can speak to this and see it with my clients. Stress, which is a key emotional eating trigger, can also be reduced by dark chocolate. In one study, eating about an ounce and a half of dark chocolate every day for two weeks lowered stress hormone levels in participants who were significantly anxious.

Five squares of 70% dark chocolate have less than 250 calories but are high in antioxidants, fiber, and magnesium, a mineral linked to relaxation, better sleep, and increased mood.

Many of my customers have been able to resist other less gratifying, higher-calorie, and carb-laden treats because they know they can look forward to a chocolatey treat. Spread it out over the course of the day, or treat yourself to an ounce or two of dark chocolate as part of a daily "you time" habit.

Cynthia Sass, MPH, RD, is a contributing nutrition editor for Health, as well as a New York Times best-selling book and a private practice performance nutritionist who has advised five professional sports teams.