If you’re over the age of 40, you may have noticed a huge change in your body, specifically how easy it’s become to gain weight and hard to lose it. As you get older, you should know that your body experiences some real changes, including changes in your eating habits, hormones, metabolism, and activity levels. All these factors can contribute to weight fluctuations. However, there’s nothing to worry about. A few changes in your eating habits and some lifestyle tweaks can help you effectively lose weight.
Here are a few ways to help you lose weight after 40.
Have A Diet Rich In Fruits And Veggies
Fruits and vegetables are essential for your health. These foods contain higher quantities of nutrients, contain less fat, and have lesser calories than meat, grains, and dairy products. Try filling at least half your plate with fruits and veggies at every meal, as it will help keep you satisfied for longer, even if you eat less. Additionally, replace your high-fat or high-sugar snacks with fresh fruits, such as apples and berries.
Eat Less At Night
Eating late at night or a few minutes before bed is one of the worst things you can do to your body. The ideal situation is to get most of your calories at lunchtime, sparing your body more time to burn the calories. Try to squeeze in your last meal of the day at least a few hours before sleeping, giving your body ample time to digest the food.
Don’t Skip Breakfast.
To lose weight, most people tend to skip out on meals, especially breakfast. However, this is a highly incorrect way to deal with your body. As they say, always eat breakfast like a king. Breakfast is known as the most important meal of the day as it refills your supply of glucose to boost energy levels and alertness after a long fasting period.
Start your morning with a simple and healthy meal that includes oatmeal, whole-wheat toast with fruit, or a chia bowl. This will help curb the mid-morning hunger that pushes you to eat something unhealthy. Also, a healthy breakfast followed by small healthy meals or snacks every few hours can help keep your appetite in check.
Cook Healthy Meals
You can get a lot of extra fat and calories from the way you prepare your food. If you fry or cook your food in lots of butter or oil, you are bound to gain a few extra pounds. It is best to avoid fried foods, or better yet, you can opt for an air-fryer to eat fried items once in a while. Other than that, it is best to stick to grilled, baked, boiled, or broiled items.
Your 40s can be hectic years. You’re probably occupied with work, family, or your social life all the time, which leads you to grab food on the go or multitask while eating. Either way, not only does eating mindlessly cause you to overeat, but it also increases the chances of hunger soon after. When you sit down for a meal, focus on what’s on your plate. This will keep you from overeating as it helps your brain realize when you’ve had enough.
Beverages can impact your weight gain as much as solid food. If you find yourself drinking sugar-sweetened tea, coffee, energy drinks, or soft drinks throughout the day, it’s time to deal with this problem! Try to switch out all sweetened and caffeinated beverages for water or other zero-calorie beverages.
Cut Back On Alcohol
Too much alcohol consumption can lead to a huge belly. A single glass of wine or beer contains about 150 calories. If you add that up, it can cause a drastic change in your weight. Moreover, alcohol can make you feel quite hungry, so you tend to eat more while drinking.
Between juggling your job, commute, and family time, it may seem like you don’t have a lot of free time on your hands. However, you can always find a way to squeeze in a few minutes of exercise daily. You need at least 2 ½ hours of moderate physical activity to maintain your weight and keep your overall health in check. Whether it’s a short morning run or an evening walk with your dog, a little exercise can take you a long way on your weight loss journey.
People being to lose muscle in the 40s. Since muscle burns more calories than fat, it can slow down your metabolism, making it harder to get rid of your extra pounds. Committing to strength-training exercises, such as weight lifting or body-weight exercises, can help you lose weight and maintain your muscles a few times a week.
It isn’t easy to take stress when you have so many things to worry about. However, too much stress can wreak havoc on your body. Not only does it make you binge on unhealthy food, but it also makes it harder for your body to break down fat. While you can’t get rid of stress altogether, you can take a few steps to combat it, including doing yoga, deep breathing, meditation, or walking. Since stress relief is different for everyone, you need to find what works best for you.
Get Good Sleep
Many factors, including health problems, stress, and medications, can contribute to a messed-up sleep schedule after 40. However, it’s important to note that those who don’t get good-quality sleep are more likely to gain weight. If you don’t get ample sleep due to your busy routine, it may be time to change your habits and build a healthy and regular sleep routine for yourself.
The Bottom Line
A few changes in your lifestyle and eating habits can help you effectively lose weight after 40. If you’re finding it difficult to manage on your own, look for a partner to help motivate you and get you on track.