The Best Weight-Loss Habit for Women over 40

Weight loss is a challenge for many of us. But after 40, it can take on a whole new meaning. Between hormonal shifts, a slower metabolism and what seems like less time to eat right and exercise, it can feel like the weight-loss deck is increasingly stacked against you.

If you can relate, you’re definitely not alone. Research shows that weight gain among women is common between the ages of 40 and 65. But here’s the good news: Dietitians say there’s a powerful tool that can help you fight back, and that’s keeping a food record.

Read on to discover how keeping a food record can support weight loss, plus easy ways to make food tracking part of your routine.

Why Keeping a Food Record Helps with Weight Loss

Can Help Manage Portion Size

In a world of ballooning food portions, it’s all too easy to eat too many calories without even realizing it. “Because losing weight requires a calorie deficit, it’s helpful to use a food tracker to get a sense of your daily caloric intake,” says Natalie Rizzo, M.S., RD. This simple tool provides critical feedback about the amount of food you are consuming. And when portion sizes shrink, calories do, too.

“Keeping a food record for calorie awareness is the most impactful habit to assist with weight loss,” says Lauren Harris-Pincus, M.S., RDN. “Math is math. While so many of my clients believed they were “eating clean” and “doing all the right things,” they were overeating “healthy” foods, which resulted in the overconsumption of total calories.”

Of course, eating healthy foods is important. But when you’re trying to lose weight, the amount still matters. “Even with nutrient-dense foods, the key is focusing on diet quality while understanding serving sizes to maintain a certain calorie level,” says Harris-Pincus.

May Help You Identify Trouble Spots

“Tracking helps you see hidden calories and understand whether you’re truly fueling your body in line with your goals,” says Rizzo. “Not only can you see what foods are more nutrient-dense, meaning they contain a lot of nutrients for fewer calories, you can also see which foods contain more empty calories.” That’s key because research has shown that most of us are missing the mark when it comes to eating enough nutrient-rich foods that can help with weight loss, especially fruits, vegetables, whole grains and dairy. At the same time, almost all of us are eating too many weight-promoting fatty foods, added sugars and refined grains.

If you find yourself routinely gravitating toward sweet treats to soothe an afternoon craving, tracking what you eat can help identify this pattern, notes Rizzo. While it won’t automatically change your habits, it can make you more aware of them. And those newfound insights may help you develop strategies to choose more weight loss–friendly foods and fewer foods that deliver empty calories.

May Provide Motivation

Recording what you eat has repeatedly been shown to aid weight loss. One reason may be that this feedback can be incredibly motivating over both the short and the long haul. For instance, research has found that tracking what a person eats for even a few days a week may help move the weight-loss needle.

While a pen and paper always work, using a digital food tracking app or your computer may be especially effective. And there’s research to prove it. One systematic review of 39 trials found that 74% of people who tracked their food intake or physical activity via digital tools, like websites, mobile applications or wearable devices, lost weight.

Tips to Make Keeping a Food Record a Habit

If the thought of tracking what you eat sounds daunting, these tips from Rizzo and Harris-Pincus can help.

• Ease into it. There’s no need to jump in full force if trying to lose weight is already making you feel overwhelmed. Pick one meal and get to know the portion size that you typically consume. If that sounds like a lot, start with a snack, like nuts. 
• Begin with breakfast. “Most people have more motivation in the morning, so starting with breakfast and working up to adding other meals can be a great way to make tracking a habit,” says Rizzo.  
• Try a mobile app. There are a plethora of easy, effective and free food-tracking apps that you can download to your mobile device. From easy-to-use food journals to recipes and meal plans, these apps make food tracking seamless. Many also provide reports to help you keep tabs on your trends, nutrient intake and progress. 
• Set reminders. Some apps have notifications that you can set to remind you to log your food after each meal. If multiple reminders feel like too much, try a nightly reminder to nudge you to log and review your habits and progress each evening.
• Log meals in advance. Already meal-planning for the week? That’s great! Take it a step further and plug those meals into your app’s food tracker ahead of time. 

Our Expert Take

Weight loss after 40 may seem daunting, but it’s definitely possible. If you would like to make it easier, dietitians say to start recording what you eat. And science agrees. Food tracking has a long, proven track record for weight loss. This simple habit can help you manage portion sizes, identify trouble spots and even keep you motivated. Plus, there are many apps that you can download to your computer, tablet or smartphone for free to help you get started today. Whether you want to go all in or start small with a meal or snack, dietitians agree that food tracking is the unsung hero of weight loss.