No one says that losing weight is easy. And it gets harder and harder to do as you add more candles to your birthday cake. We reached out to renowned experts to get you on the important specifics of how to lose weight after age 40. We also looked at scientific research to clarify exactly what you can do, from food to fitness, sleep, stress and more. So why is it harder to lose weight after 40 and what tips can help you?
Reduce your portions
When you’re wondering how to lose weight fast after 40, you’re faced with the fact that even healthy foods require controlling portion sizes. Imagine that the size of your stomach is about the size of two folded fists together. When you have more food on your plate than this size, you may be eating more than you actually need. To reduce your portions painlessly, eat one or two spoonfuls less than you normally consume. We often don’t even need the excess we eat. Can you lose weight by not eating for a day? No, you have to give up that idea.
Food comes first
When it comes to losing weight after 40, what really moves the scale arrow is a change in diet.People make the common mistake of focusing only on exercise and then stopping their efforts when they don’t see results.People who have managed to lose weight after 40 make the common mistake of concentrating only on exercise and then stopping their efforts when they don’t see results. Focus your efforts on changing what you eat first, and then add exercise.
Determine why you need to do it
People who have managed to lose weight after age 40 have done so after the realization – either it’s necessary because your clothes no longer fit you, or because your doctor recommends it. You have to wake up mentally, which will put you in a state of readiness to change. If you are not mentally engaged, nothing will happen. Understand why you need it and remind yourself of it often.
Watch out for fruit
Fruit is a healthy food. They are a source of healthy phytonutrients and fiber. But they also contain carbohydrates. After age 40, you should watch your intake of even healthy carbs. You don’t have to give them up completely, but limit yourself to two servings of fruit a day. It is best to consume berries, which are low in sugar and carbohydrates.
Control your carbohydrates
When you reach the age of 40, your body becomes more insulin resistant, which contributes to weight gain (especially belly fat), and makes it difficult to get rid of excess weight. To avoid this, you need to control your carbohydrate intake, even if you eat healthy foods such as whole grains. When doing so, measure your required portion when you sit down to eat.
Don’t avoid proteins and spread out your intake
To lose weight after the age of 40, you need to try to maintain muscle mass as you reduce your calorie intake and lose weight. To achieve this, eat 30 grams of protein three times a day.
Include protein in your breakfast
Did we mention how important protein is? It’s especially important for breakfast, when people are more willing to reach for foods rich in carbohydrates. Studies show that people who eat protein instead of carbs for breakfast lose more weight.
Increasing the amount of time you spend walking is important for everyone, but it’s especially important if you’re going to lose weight. One common mistake is to think that you should spend all your energy on exercise and start an intense workout. This is the worst thing you can do, as you thereby increase the risk of injury. On the other hand, brisk walking will help you lose pounds and will not cause pain. Set yourself a goal of 10,000 steps a day.
Interval between breakfast and lunch
According to a study published in The Journal of Nutrition, keeping meal times consistent may be a helpful strategy for maintaining and losing weight. Researchers have found that eating infrequently is helpful in reducing food intake, and they recommend keeping an interval of at least 5 to 6 hours between breakfast and lunch. This is relatively easy if you eat breakfast at 7 a.m. and lunch at noon, but it’s important to remember that precise timing of food intake plays a role here.
Build up your workouts
Once regular walking has become your regular routine, turn your attention to other enjoyable body movements. Can playing basketball help lose weight? Yes, of course. It can also be dancing, hiking, biking, swimming, or martial arts. The important thing here is that physical activity should bring you pleasure – not be based on a sudden fad or turn into a punishment. When you look at physical activity that way, you will become more willing to do it.
Following a diet doesn’t have to become a horrible experience. Just because you need to, or want to lose weight, you shouldn’t feel punished. Finding a way of eating that is what will keep you from constantly gaining weight. You can also get more useful information here.