If you're over 40, you've most
likely found that weight gaining is faster — and more difficult to lose — than
it used to be. Shifts in your activity level, eating habits and hormones, and
how fat is stored in your body can all play roles.
Experimenting with new
techniques to continue with weight loss from the middle age can be daunting but
rewarding. Middle age needs major changes in lifestyle, diet, stress management
and overall health instead of the easy fixes that might have worked before.
But we've
got a good place for you to start slimming down.
Eat your vegetables and fruits
Think nutritious meals are hard
and time consuming to cook? Talk it over again.
At each meal fill half of your
plate with them. Produce tends to have more nutrients than meat, dairy products
or grains and less fat and calories. And even if you eat less, it can make you
feel fulfilled. In favor of high-fat or high-sugar snacks, fresh fruits like
apples and berries are perfect too.
Do Not Skip Your Breakfast
There is no one perfect middle
aged diet. Yet missing meals is a bad idea, and will not help you lose weight
in the long run. If you make it a daily habit it can also slow down your
metabolism.
Check Also: How to Lose Weight Safely and hold it off
Experts recommend a balanced,
fruity morning meal such as oatmeal or whole wheat toast. It can help to curb
that mid-morning hunger that leads you at lunch to grab something unhealthy on
the go or overeat. Every few hours small meals or snacks can keep your appetite
in check for the whole day.
Be Cautious
You can be tempted to grab food
on-the-go or multitask through a meal when you're busy with work, children and
life. But 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 adapt to what's on your
plate (not what's on your TV screen or computer). That helps your brain come to
realize when you have enough.
Lay the Soda Off
If you are drinking coffee,
tea, soft drinks or energy drinks, turn to water or another zero-calorie drink.
Your sweet drinks have plenty of added sugar, which can boost your weight and
increase your risk of diabetes.
Cut back on alcohol or completely
Alcohol can make you feel more
appetizing and want calorie-rich choices.
Booze doesn't always trigger
beer bellies. But in the middle ages, a "spare tire" is common and
alcohol can have something to do with that. A glass of beer or wine is around
150 calories and if you drink often, it can add up. Plus, you can get hungry
from alcohol, so you can eat more while you drink.
Create time to work out
Many 40-somethings don't have
much free time to work out, between desk jobs, commutes, and family activities.
But fitting in at least 2 1/2 hours of moderate physical activity (such as
brisk walking or light yard work) every week is important — for your weight and
overall health. Pencil times into your calendar, and prioritize them.
Related: Effective Ways to Lose Belly Fat Without Leaving Your House
Building Muscle
For most women, the Middle Age
is a game changer. Changes in hormonal levels, muscle mass decreases and a
slower metabolism all contribute to weight gain or a stalled scale. Holding it
off is getting more difficult.
After 40 people naturally lose
muscle, especially women following menopause. Because the muscle consumes more
energy than fat, that can slow down your metabolic rate and make shaking those
stubborn pounds more difficult. Strength-training exercises — lifting weights
or doing body-weight exercises, such as push-ups and squats — can help you keep
those muscles at least twice a week.
Manage your Stress
When you experience stress the
stress hormone cortisol rises. Your body is designed to manage stress
sufficiently as long as you resolve the stress in a short time. One challenge
living in a modern world is that the reaction to stress is activated much more
often than the body is prepared to manage.
Stress can make a person more
likely to overeat on unhealthy food, and making breaking down fat harder for
your body. Try yoga, a deep breath, meditation, a walk or a good book reading.
For everyone, stress relief is different so find out what works for you.
Check Your Thyroid
If you are eating well and
exercising regularly, but still can't lose weight, your thyroid could be not
functioning as it should. This happens in about 5 percent of people, and it is
most common for women and over 60 people. It may also cause fatigue, joint or
muscle pain and depression, in addition to weight gain. Medicines can help so
have it tested if you think it might be a concern.
Get help
To some, losing weight with
others is easier than doing it alone. You may participate in a weight loss
competition at work, join a social media community, or ask a friend to go out
to the gym for early morning walks or classes. Others who share your goals can
help keep you to be fully responsible and encourage you as you advance.
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