If you’re over 40, you may have noticed that it’s easier to gain weight, and harder to lose it than it used to be. Lose Pounds, here’s how to get started:
- Eat healthy, protein-rich foods to support calorie-burning muscle mass, and follow a moderate-calorie diet.
- Strength-train twice a week to fight muscle loss.
- Squeeze in quickie cardio workouts 3 times a week to hike all-day calorie burn.
Read on to discover exactly how to get your metabolism fired up again!
Have you noticed that it’s easier to gain weight, an harder to lose it. If you’re over 40, your level of activity, eating habits, and hormones, and how your body stores fat all changes. A few step may help you slim down.
Eat Your Fruits and Veggies
Fill half your plate with fruits and veggies at every meal. They help to have more nutrients and less calories and fat than dairy products, meat, or grains. Fresh fruits like apples and berries, may help you feel satisfied, and eat less. They are also great in place of high-sugar snacks or high-fat.
Don’t Skip Breakfast
Experts recommend a healthy morning meal like whole wheat toast with fruit or oatmeal. It helps check mid-morning hunger that can lead you to grab something unhealthy on-the –go or over eat at lunch. Small or snacks at few hours interval will keep your appetite in check all day long.
Eat Less at Night
You might lose more weight if you get most of your daily calories at lunch. Evening overeating is a serious problem to be solve. Intake of more calories at night make you susceptible to weight problems. The most important thing is still what you eat, not when.
Cook Healthy Meals
The way you prepare food may accumulate extra fat and calories. Baking, grilling, or broiling are better choice in preparing food. Skip foods that are fried or come in creamy sauces.
Don’t Make a Second Trip
As you get older you tend to be less active. To lose pounds you will need to cut down few hundred calories. Tracking your calories with an app or food diary can help you eat less.
If you don’t focus on your food, you’re more likely to overeat and be hungry again soon after. Sit down for meals and concentrate on what is on the table not what’s on your computer or TV screen. That will help your brain understand when you’ve had enough.
Lay Off the Soda
Avoid drinking sugar-sweetened coffee, soft drinks, tea or energy drinks. Your sweet drinks are high in added sugar, which can make you gain weight and increase the chance of diabetes. Switch to another zero-calorie beverage or water is a better choice.
Cut Back on Alcohol
One glass of wine or beer is about 150 calories, it can add up when you drink often. In addition, alcohol can make you hungry, so you may eat more while you drink.
Make Time for Exercise
Many at 40, don’t have enough free time to work out. But it’s very important for your weight and your overall health to fit in, at least 2 ½ hours of moderate physical activity like light yard work or brisk walking every week. Note it on your calendar, and make it a priority.
People naturally lose muscle after 40, especially women after menopause. Because muscle burns more calories than fat, this can slow down your metabolism and make it harder to shake those stubborn pounds. Strength-training exercises — lifting weights or doing body-weight exercises, like push-ups and squats — at least twice a week can help you keep those muscles.
Relax, Don’t Stress
Stress can make you more likely to binge on unhealthy food, and it makes it harder for your body to break down fat. Try yoga, deep breathing, meditation, going for a walk, or reading a good book. Stress relief is different for everyone, so find what works for you.
Get Good Sleep
Health problems, stress, medications, and for women, menopause, all these things can mess with your sleep after age 40. People who don’t have good sleep are more likely to gain weight. If you sleep because you’re busy or stressed, try to change such habits and get a regular routine.
Have Your Thyroid Checked
If you eat healthy and exercise regularly and still can’t lose pounds, your thyroid might not be working like it should. This happens in about 5% of people, and it’s most common in women and people over 60. In addition to weight gain, it can also cause fatigue, joint or muscle pain, and depression. Medications can help, so get it checked if you think it might be an issue.
For many people, it’s easier to lose pounds with others than to do it alone. You might enter a weight-loss contest at work, join a group on social media, or ask a friend to go for early-morning walks or classes at the gym. Other people who share your goals can help keep you accountable and cheer you on as you make progress.