Health and Wellness,  Lifestyle,  Midlife Beauty,  Midlife Health,  Midlife Inspiration,  Self Care

Can You Still Achieve a Healthy Summer Body After 40? Absolutely!

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*Updated March 2025

Have you ever caught a glimpse of yourself in the mirror and thought, “Where did that come from?” It’s a common feeling that many women experience, especially as we navigate our 40s and beyond.

Life can be hectic, filled with responsibilities like work, family, and daily challenges, making it easy to neglect our health and fitness.

As we age, we might notice our metabolism slowing down, muscle tone diminishing, and energy levels dipping.

But here’s the empowering truth: you can achieve a healthy summer body after 40! It’s not about chasing an unrealistic ideal; it’s about nurturing your best self—vibrant, fit, and confident in your own skin.

Can You Still Achieve a Healthy Summer Body After 40? Absolutely!

As an affiliate I earn from qualifying products.

Can You Still Achieve a Healthy Summer Body After 40? Absolutely!

As an affiliate I earn from qualifying products.

Understanding the Challenges of Building a Healthy Summer Body After 40

Let’s be honest—getting in shape after 40 presents unique challenges. Biological shifts can make weight loss and muscle gain feel like an uphill battle compared to your younger years.

However, understanding these challenges arms you with the tools to manage them effectively and thrive.

The Metabolism Slowdown: Fact vs. Fiction

You’ve likely heard that your metabolism takes a nosedive after you hit 40. While it’s true that your average metabolic rate can drop by 1-2% per decade, this doesn’t mean you’re powerless to change it!

Everyone’s body reacts differently to aging, and many women over 40 successfully maintain or even increase their metabolic rate through the right lifestyle choices.

  • Dietary Adjustments: Embrace nutrient-dense foods that provide sustained energy while limiting empty calories.
  • Exercise: Prioritize both strength training and aerobic activities to help keep your metabolism active.

Muscle Loss (Sarcopenia) and Its Impact

If you’ve noticed a decrease in muscle tone or strength, you’re not alone. Sarcopenia, which is the natural loss of muscle mass, affects many women as they age. In fact, women can lose approximately 1% of muscle mass each year after 40, which can contribute to a slower metabolism and increased difficulty in managing weight.

  • Combat Muscle Loss: Incorporating strength training into your regular routine is key. Aim for at least two sessions per week focusing on major muscle groups.

Hormonal Changes: Impact on Weight and Energy

Hormones like estrogen and testosterone play a critical role in regulating weight, mood, and energy levels. As we age, fluctuations in these hormones can make staying fit more challenging.

  • Explore Options: Discuss hormone replacement therapy (HRT) with your doctor if you’re concerned about hormonal changes. Additionally, making dietary adjustments can have a positive impact on hormone balance.

The Pillars of a Healthy Summer Body After 40: Nutrition

Diet is a cornerstone of achieving a healthy summer body after 40. The choices you make in the kitchen directly affect your energy levels, muscle growth, and overall health.

Here’s how to make your meals count:

Protein Power: Why It’s Crucial

Protein is an essential nutrient that supports muscle building and helps you feel full longer. Aim for 1.2 to 1.7 grams of protein per kilogram of body weight. This macronutrient becomes increasingly vital as we age, helping counteract muscle loss.

  • Protein Sources: Focus on lean proteins such as chicken, turkey, fish, legumes, eggs, and dairy. You might also consider protein supplements if you’re struggling to meet your daily intake through whole foods.
  • Shop Protein Products: Look for options like Earth Chimp Protein, a plant-based protein powder, to support your muscle-building efforts. Use my discount code MELISSACHIMP10 and receive 10% off you first order! (Be sure to stock up!)

Smart Carb Choices: Fueling Your Body the Right Way

Not all carbohydrates are your enemy! The key is making smarter choices. Eliminate sugary snacks and opt for complex carbohydrates that provide sustained energy.

  • Fiber-Rich Foods: Aim to include oats, brown rice, quinoa, and beans in your meals. These options are high in fiber, which helps you feel fuller and aids digestion.

The Importance of Healthy Fats

Healthy fats aren’t something to fear; in fact, they are crucial for hormone production and overall well-being. This includes omega-3 fatty acids and monounsaturated fats.

  • Fat Sources: Enjoy foods like avocados, nuts, olive oil, and fatty fish in your diet. They can positively influence your health and hormone levels.
  • Shop Healthy Fats: Consider adding olive oil and Omega-3 Supplements to your pantry for added nutritional benefit.

The Pillars of a Healthy Summer Body After 40: Exercise

Getting active is vital for cultivating a healthy summer body after 40. Exercise not only helps build muscle but also helps shed unwanted fat!

Strength Training: Building Muscle and Burning Calories

Strength training isn’t just for bodybuilders; it’s critical for revitalizing your body and combating the age-related decline in muscle mass. Aim for strength workouts at least twice a week.

  • Effective Exercises: Include exercises like squats, lunges, push-ups, and resistance band workouts. These can be easily modified according to your fitness level and preferences.

Cardio for Fat Loss and Heart Health

Cardiovascular exercise is essential for keeping your heart healthy while burning calories. Aim for 150 minutes of moderate aerobic activity per week.

  • Exercise Types: Consider incorporating high-intensity interval training (HIIT), cycling, swimming, or dancing into your routine. Choosing activities you enjoy makes it easier to stay committed!

The Importance of Rest and Recovery

Never underestimate the value of rest! Recovery is fundamental for muscle healing, stress management, and maintaining your energy levels.

Prioritizing Sleep

Aim for seven to nine hours of quality sleep each night. Lack of sleep can disrupt hormone balance, hinder muscle recovery, and negatively affect your overall mood and energy.

  • Sleep Routine: Establish a calming pre-bedtime routine with activities such as reading, stretching, or deep breathing to encourage relaxation. Avoid screens before bedtime and keep your sleep environment dark and cool.

Stress Management: The Impact of Cortisol

Elevated stress levels can lead to weight gain and other health challenges. It’s important to find healthy ways to manage stress as part of your wellness routine.

  • Stress-Reduction Techniques: Incorporate methods such as meditation, yoga, journaling, or simply enjoying time outdoors to help lower cortisol levels.

Beyond Diet and Exercise: Lifestyle Factors That Matter

Achieving a healthy summer body after 40 isn’t solely about diet and exercise. Numerous lifestyle factors play a pivotal role.

Hydration: The Benefits of Water

Staying hydrated is essential for metabolism, energy, and overall health. Aim to drink at least 8-10 cups of water every day.

Keeping a reusable water bottle handy can be a great reminder to stay hydrated throughout the day.

Stay Motivated and Consistent

Motivation can wane over time, especially when you face obstacles. Here are some strategies to help you stay on track:

Setting Realistic Goals and Expectations

The journey to a healthy summer body after 40 isn’t about becoming a superhero overnight. It’s about setting small, achievable goals that you can work towards consistently.

  • Celebrate Victories: Take the time to acknowledge and celebrate every victory, no matter how minor. This helps build a sense of accomplishment and keeps your spirits high.

Finding a Support System

A solid support system greatly enhances your chances of success. Team up with friends, family members, or even a personal trainer who shares your health goals.

  • Workout Buddy: Partner with someone who has similar fitness aspirations. Collaboration can ignite motivation and accountability!

Tracking Progress and Making Adjustments

Monitoring your progress is key to staying motivated. Utilize fitness trackers or a fitness journal to record your experiences daily or weekly. This will help to keep you on track.

  • Be Flexible: Don’t hesitate to adjust your plan as needed. Life gets busy, and plans may change; adapt accordingly to maintain momentum.

Conclusion

Achieving a healthy summer body after 40 is not only possible—it’s entirely within your reach! With the right blend of nutrition, exercise, and lifestyle changes, you can elevate your health, vitality, and overall well-being.

Remember, “It’s never too late to start; the best time to plant a tree was 20 years ago. The second best time is now.”

Embrace your journey, take action, and explore the wealth of resources available on Gratitude Grace Glamour. Together, we can achieve a healthier, fitter you! Now is the time to step into your power and prioritize your health—because you deserve it!

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Disclosure: Melissa Damiani is a participant in the Earth Chimp Protein and Routine Probiotics Program, affiliate advertising programs designed to provide a means for sites to earn advertising fees by advertising and linking to merchant, and the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking amazon.com. Although I only promote products that I love, use, and have confidence in, always do your own research before purchasing any product or service. Read my disclaimer here.

Melissa Damiani, M.Ed, is a midlife wellness and happiness expert with a background in Psychology and Education. She writes about thriving in midlife with clarity, confidence, and purpose. Based in New England with her husband and three rescue pets, Melissa enjoys yoga, nature walks, historical reads, and all things Italian.

61 Comments

  • Jenny Bhatia

    June 21, 2019 at 4:17 PM Reply

    As I sit here drinking a beer…These are perfect tips, especially for the summer. Stay hydrated. And eat lots of fruits and veggies. Our farmer’s market here in Florida tends to dwindle in the summer months. Too hot for anything. But, it is back strong by October. Love our farmer’s market.

    • Melissa Damiani

      June 21, 2019 at 10:32 PM Reply

      Lol! Well, we have to enjoy a beer or wine once in a while, right? Our farmers market is starting to gear up here in the northeast finally. I LOVE visiting the market and getting fresh produce. It’s so much better than the market. Thanks so much for reaching out! Melissa

  • The Virginia Nymph

    June 13, 2019 at 9:20 PM Reply

    Hydration, hydration, hydration. That is a big one for all of us. Time out in the sun means you need to be extra vigilant about your water intake. Your skin will thank you as well ^_^

  • Stephanie

    June 13, 2019 at 7:23 PM Reply

    It is amazing how small changes can really add up! I particularly love the tips on mindfulness meditation, yoga, and visiting farm stands. All three are on my priority list for this summer! This list is comprehensive and doable! Thanks for sharing and for reminding us all to take care of ourselves!

    • Melissa Damiani

      June 13, 2019 at 8:52 PM Reply

      Hi Stephanie, I’m so glad you found the post helpful! I think mindfulness and meditation, yoga, and healthy, natural foods are key to a healthy body and mind! Thanks so much for your thoughtful and insightful comment. SIncerely, Melissa

  • Deola

    June 13, 2019 at 3:39 PM Reply

    Ah the struggle to eat and stay healthy is real. lol I am getting better with drinking more water. I’ll pick a few more from this list to work on.

    • Melissa Damiani

      June 13, 2019 at 4:08 PM Reply

      Hi, Yes it is! It’s something I work on everyday! I’m so glad you’re going to incorporate these tips into your daily routine. I hope this helps you on your self care journey! Melissa 🙂

    • Melissa Damiani

      June 13, 2019 at 2:43 PM Reply

      Haha, I totally get it Sydney! But, we have to live a little, too! I think if we have a consistent health care routine, we can enjoy brunch and a glass of prosecco now and then. Thanks for the thoughtful comment and for reaching out! Glad you found it helpful. Melissa

  • Jen @ Jenron Designs

    June 13, 2019 at 9:28 AM Reply

    Great list and I have to say my number one thing that has changed my lifestyle a ton has been limiting my alcohol in take, sometimes surrounding yourself by bad influencers encourage this behavior more than it should and eliminating that has helped out a lot too.

    • Melissa Damiani

      June 13, 2019 at 9:39 AM Reply

      Hi Jen, I totally agree. It’s been a game-Change for me too! Not drinking alcohol helps me maintain healthy habits and keeps my weight down! I’m glad you enjoyed the post. Thanks for reaching out! Melissa

  • Fiorella - https://www.lacasadefreja.com/

    June 13, 2019 at 3:48 AM Reply

    What I like the most is visiting the farmers market, we have been already thinking about it. It’s the best way possible to keep up eating healthy food and vegetables and fruits every single day. Yoga and mindfulness are also a great combination for this summer and all year long. Thanks!

    • Melissa Damiani

      June 13, 2019 at 5:41 AM Reply

      Hi Fiorella, I love the farmers market so much! I look forward to my weekend visits, and the fruits and veggies are so fresh. I agree with you about yoga and mindfulness. They go hand in hand. I’m glad you found the article helpful! Thanks for the thoughtful comment. Sincerely, Melissa

  • Devon Harris

    June 11, 2019 at 7:28 PM Reply

    I needed these tips!! I always start to crave beer and margaritas when the nice weather rolls around. I just got a big water bottle to carry with me, so hopefully that helps to curb my cravings 🙂 Thanks for sharing!

    • Melissa Damiani

      June 11, 2019 at 9:32 PM Reply

      HI Deon, I totally get it…I love drinking white wine while I cook. So, I decided to try water with lemon and fennel seed (suggested by a friend from India) and it it so good. It’s just replacing one habit with another. Good for you for getting that big water bottle. I’m sure it will make a difference! Thanks for your thoughtful comment. Good luck! Melissa 🙂

  • Heather

    June 11, 2019 at 7:01 PM Reply

    Yes! Even being pregnant this summer, I am able to do all of these things to keep my body healthy. It’s so important to take care of yourself. These are awesome tips.

  • Emily

    June 10, 2019 at 11:21 AM Reply

    I have been trying to limit my alcohol. Don’t get me wrong I will have a drink every now and then but not as regularly as I did before. It has made the world of difference to my body though! <3 Would love it if you had a mixture to pop over to my blog! http://www.emilyclarebeauty.com

    • Melissa Damiani

      June 10, 2019 at 1:16 PM Reply

      Hi Emily, I noticed that I just kind of decreased my alcohol intake naturally as I got older. But, I love a chilled Prosecco or spritz in the summer! You can’t totally deprive yourself! Lol Did you mean an alcoholic or non-alcoholic mixed drink? I’d be happy to oblige! Melissa 🙂

  • Tracy C

    June 10, 2019 at 11:18 AM Reply

    These are great tips. I love all the fresh fruits and veggies that are available in the summer, and it’s much easier to drink more water then, as well (teaching is not conducive to water drinking).

    • Melissa Damiani

      June 10, 2019 at 1:13 PM Reply

      Thanks Tracy, sometimes we need a reminder of the basics and a few new helpful ideas! I just left teaching. I taught for 20 year so I totally get it. The struggle is real! Lol. Thanks for reaching out! Melissa 🙂

  • Kitty Katie

    June 10, 2019 at 9:22 AM Reply

    The winter has left me in the mindset of being lazy, but the beautiful weather makes me want to go outside more. There are some wonderful advice and tips in this article I haven’t thought about. Like Yoga! I think I’ll give that a try in my garden soon.

    • Melissa Damiani

      June 10, 2019 at 11:06 AM Reply

      Yoga is always a good option. And, I love knowing that I can ditch my PVC mat for something eco friendly! I also want to try goat yoga! I’m so glad you were inspired by the post! Thanks for reaching out! Melisss

    • Melissa Damiani

      June 9, 2019 at 2:04 PM Reply

      Thanks Jade! I’m so glad you enjoyed reading about the different ideas, and that it gave you inspiration to incorporate some of them into your routine. Lmk how it works out for you. Thanks so much for reaching out!Melissa

    • Melissa Damiani

      June 9, 2019 at 2:01 PM Reply

      Thanks so much Larissa, Yoga outdoors, goat yoga, Bikram yoga, it’s ALL good! 🙂 I’ve been drinking room temperature water with lemon and fennel seeds everyday and it’s really helped me increase my intake. That might help! Thanks for reaching out! Melissa 🙂

  • Patti

    June 9, 2019 at 11:45 AM Reply

    I love all of your ideas. Summer is such a great time to kick start new habits especially when there are so many fresh fruits and veggies available. Totally need to hydrate with water not soda, tea, coffee, alcohol, etc. One thing I’d suggest is staying out of the sun and using a good spf sun screen.

    • Melissa Damiani

      June 9, 2019 at 12:30 PM Reply

      Hi Patti, I agree! Summer is such a wonderful time of year to get our health care routines back on track! Hydrating can always be a little tricky, but once we’re in the habit, it gets a lot easier. I put lemon and fennel seeds in my water and it’s like a snack! Thanks for the added suggestion of SPF! It’s so important to care for our skin and that’s a big part of it! Thanks for reaching out! Melissa

  • Disha Smith

    June 8, 2019 at 1:44 PM Reply

    I love this post. These are so important!! I love going to the farmer’s market and loading up on lots of yummy fresh fruits and veggies. I think limiting alcohol is key too. I used to have a glass of wine every night and it made me feel bloated. I only drink it once a week now and I feel much better. Great post!

    • Melissa Damiani

      June 8, 2019 at 1:48 PM Reply

      I hear you Disha! I only drink one or two glasses per month and I feel so much better. It’s funny how just changing a few habits can make all difference! And, I love spending weekend mornings at the farmers market. It’s so cheerful and I love trying new things. Thanks for reaching out! Melissa

    • Melissa Damiani

      June 8, 2019 at 10:12 AM Reply

      Hi Ivan, I think the trick is to stay disciplined until they become habits. Easier said than done, I know! But, knowing what to do is the first step. Once we get good at one thing, everything else will fall into place more easily. Thanks for reaching out! Melissa

    • Melissa Damiani

      June 8, 2019 at 10:10 AM Reply

      Hi John,
      I’m glad these suggestions resonated with you! These are all the things I work on, too. Health is a lifestyle, but sometimes we do things in isolation. Have a wonderful, healthy summer! Thanks, Melissa

      • Sheqo

        June 8, 2019 at 12:24 PM Reply

        Great post! I need to work on the health snack part. I just started on Vitamins and hopefully l will keep up with it. Thanks for sharing ❤

        • Melissa Damiani

          June 8, 2019 at 12:46 PM Reply

          Thanks so much Sheqo! I noticed that the more I read and researched for this post, the healthier I ate! Lol. I guess I’ll have to keep reading it. Good luck with your healthy snacks. Try the berry smoothie recipe. It’s so yummy! So glad it helped! Sincerely, Melissa ☺️

    • Melissa Damiani

      June 8, 2019 at 10:07 AM Reply

      Hi Angela, You’re very welcome. Even if we can stay faithful to a few of these, we can really get that strong summer body to maintain health and wellbeing. Thanks for commenting! Melissa

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