Achieving a Fit Physique After 40: The Top Sacrifices That Transformed My Body

As we journey through our 30s, 40s, and beyond, maintaining a lean and fit physique becomes SO MUCH MORE challenging. But it's not impossible! I've learned that achieving and sustaining a fit body after 40 requires some "sacrifices," but the longer you commit to and practice these habits, the more they become part of who you are and no longer feel like sacrifices. Today, I'm pulling back the curtain on my personal wellness journey to share everyday decisions I make to keep my body in shape. (You can watch my full YouTube video on this topic HERE).

1. Embracing Dietary Consistency

The first sacrifice I make is dietary variety. About 80% of the time, I eat the same foods. This might sound boring, but it's incredibly effective because I control all the variables. My meals typically consist of:

• Protein: Fish, tofu, or tempeh (I don't eat meat, but any lean meats would work)
• Carbs: Potatoes, rice, Ezekiel bread, sourdough bread
• Fats: Avocado, olive oil, chia seeds, flax seeds, sunflower seeds, nuts, nut butter
• A variety of vegetables and fruits (whatever is in season!)

I follow a macros-based diet, which means I consume specific amounts of protein, carbs, and fats daily tailored to achieve my goals. This approach allows for flexibility while ensuring I'm getting the right balance of nutrients. I've also learned to love the food I eat, getting creative with how I cook them, and using a ton of spices to "spice it up".

2. Weighing My Food

The second sacrifice is weighing food. I weigh a lot of my food using a kitchen scale that is permanently on my kitchen counter. After years of practice, I can estimate most portions but still weigh calorie-dense foods like nut butter and seeds. This extra step ensures I'm not inadvertently adding extra calories to my diet.

3. Limiting Dining Out

The third sacrifice is frequent restaurant meals. I limit eating out to about once or twice a week. Why? Because restaurant meals often contain hidden calories from added fats, oils, and butter. When I do eat out, I usually avoid other most fats throughout my day's meals to allow room for the extra restaurant calories. This sacrifice helps me maintain better control over my total calorie intake.

4. Prioritizing Hydration

The fourth sacrifice might surprise you - it's drinking a gallon of water daily. While staying hydrated is crucial, it comes with the inconvenience of frequent bathroom trips, sometimes even disrupting sleep. Plus, if you're constantly on the go, it's a pain to bring a water bottle with you everywhere. However, the benefits for me - improved energy, better skin, and reduced hunger - far outweigh this minor inconveniences. Plus, the frequent bathroom trips help my daily step count!

5. Minimizing Alcohol Consumption

The fifth sacrifice is reducing alcohol intake. This change has led to noticeable improvements in my physique, particularly in losing stubborn abdominal fat (see pic above!). Beyond the aesthetic benefits, I've experienced increased energy levels and improved productivity. Waking up feeling refreshed, motivated, energetic, and happy has become my new normal, and I love it.

6. Prioritizing Sleep

The final sacrifice is ensuring 7-8 hours of sleep each night. This often means going to bed earlier than my husband, which can be challenging. However, adequate sleep is crucial for maintaining energy levels, motivation, and overall well-being. It's a cornerstone of my work productivity, fitness routine, and energy that I bring to my relationships that I'm not willing to compromise on.

The Payoff

These sacrifices might seem daunting, but the rewards are worth it. I've improved my body composition well into my 40s, achieved a lean, muscular physique that I'm proud of, and, more importantly, I feel happy, energetic, healthy, and confident.

Remember, everyone's journey is unique - there is no cookie-cutter approach. What works for me might not work for you. The key is to find a balance that allows you to reach your goals while still enjoying life.

If you want to start your fitness journey, understanding macros can be a game-changer. I've created an online, self-paced course called Master YOUR Macros to help you get started. Click here to learn more about what the course offers and how it can help you transform your body.

Xx,

Andrea