As women enter their 40s, hormonal changes, a slower metabolism, and a more sedentary lifestyle can make it harder to maintain a healthy weight. But the good news is, small dietary changes—like choosing the right foods—can support fat loss and boost overall health. Here are five everyday foods that can help women over 40 reduce excess fat naturally and safely.

1. Oats

Oats are a powerful source of soluble fiber, which helps control blood sugar levels and keeps you feeling full longer. They’re also rich in beta-glucan, a type of fiber that supports heart health and reduces cholesterol—an added bonus for women entering midlife. Start your day with a bowl of plain oatmeal topped with fruit or seeds for a metabolism-boosting breakfast.

2. Avocados

Though high in calories, avocados are packed with healthy fats that promote satiety and reduce cravings. The monounsaturated fats found in avocados also support hormone balance, which is essential for women over 40. Add slices to toast, salads, or smoothies to feel full and nourished.

3. Greek Yogurt

Protein becomes increasingly important with age, especially for preserving lean muscle mass. Greek yogurt is an excellent source of protein and probiotics that aid digestion. Choose plain, unsweetened varieties to avoid added sugar, and combine with berries or nuts for a satisfying snack.

4. Green Leafy Vegetables

Spinach, kale, and other dark leafy greens are low in calories but high in nutrients and fiber. They help detox the body, support digestion, and keep your metabolism active. Aim to include at least one serving of greens in your meals each day, whether in salads, soups, or smoothies.

5. Nuts and Seeds

Almonds, walnuts, chia seeds, and flaxseeds are all rich in healthy fats, fiber, and plant-based protein. They help curb hunger, regulate blood sugar, and reduce inflammation. A small handful a day can make a big difference in managing weight and energy levels.