Diet for Women Over 40 in Epsom: Eat Smart, Feel Strong, Look Confident

Sam Barfield
Oct 9
2 min read

As women move through their 40s, the body starts to change its rhythm — hormones shift, metabolism slows, and energy levels can dip. But here’s the good news: with the right diet, you can take control of your energy, mood, and weight like never before.

At Surrey Mobile Personal Trainers, we help women across Epsom and surrounding areas feel strong, lean, and confident again — all through smart, sustainable nutrition and training.

1. Balance Your Hormones with Real Food

Around your 40s, oestrogen and progesterone start to fluctuate, often causing bloating, cravings, or weight gain — especially around the midsection. The fix? Whole foods over processed foods.

✅ Eat plenty of lean proteins (chicken, fish, eggs, tofu)

✅ Add healthy fats (avocado, olive oil, nuts, salmon)

✅ Pack your plate with colourful vegetables and fibre

These foods help stabilise hormones, regulate blood sugar, and reduce inflammation — the root cause of stubborn fat storage.

2. Prioritise Protein to Preserve Muscle

After 40, women lose muscle mass more easily — which means your metabolism slows down. Aim for 1.2–1.6g of protein per kg of body weight daily.

Protein isn’t just for gym-goers — it’s your secret weapon for:💪 Toning your body🔥 Boosting metabolism🍽 Keeping you full for longer

3. Reduce Refined Carbs, Not All Carbs

Carbs aren’t the enemy — the wrong carbs are. Swap out white bread, pastries, and sugary snacks for slow-releasing carbs like:

🥔 Sweet potatoes

🍚 Brown rice or quinoa

🥦 Vegetables and legumes

These give you lasting energy without the sugar crash.

4. Support Your Gut Health

A healthy gut equals a healthy metabolism. Add:

Greek yoghurt or kefir
Sauerkraut or kimchi
High-fibre fruits like berries and apples

These support digestion, reduce bloating, and enhance nutrient absorption.

5. Don’t Forget Hydration & Recovery

Hydration supports energy, digestion, and skin health — aim for 2–2.5L per day. And remember: rest and stress management are part of your diet too. Chronic stress raises cortisol, which promotes fat storage.

6. Get Personalised Support in Epsom

If you’re ready to make a real change but want expert support to guide you, Surrey Mobile Personal Trainers offers one-to-one coaching in Epsom and surrounding areas — right at your home or local park.

We’ll help you:

✅ Build a balanced, energising meal plan

✅ Train smart for your body type and age

✅ Stay accountable and motivated