Guide To Losing Weight After The Age Of 40

    By Holly / September 15, 2016

    As we grow older, our body’s metabolism significantly slows down. The loss of strength in our muscles, fluctuations in our hormones and changes to our body functions are a normal part of the aging process and merely need time for us to adjust to. However, it also becomes more and more difficult to stay fit and it’s even harder to lose weight. Aside from our body needing time to adapt to a healthier lifestyle, we also need to be wary of making changes which are too drastic and could end up endangering our health instead. Weight loss is still attainable, however, with the right action plan.

    How To Lose Weight After 40

    1. Be sure you don’t have any other health conditions

    First, you need to check with your doctor whether any diet or lifestyle changes would not adversely affect your body. Fasting or diet fads, for example, may not be a good idea. Another thing to consider is that if you’re unaware that you have a thyroid problem, this will actually hinder your efforts to lose weight.

    2. Track your weight

    You may not be able to notice the results of your weight loss program right away, so make sure to monitor your weight using a weighing scale or by measuring your vital statistics. This will help you see if you’re making any progress or warn you when you’re gaining weight.

    3. Avoid going to the supermarket hungry

    Studies show that going grocery shopping while you’re hungry will lead to poor choices. We end up buying more food than we need, plus we grab whatever food we think will satisfy us, even when it’s unhealthy or does not offer any nutrients. Plan your trip to the supermarket then after your meal or have a light snack beforehand.

    4. Refrain from eating processed food

    Processed food is known to contain empty unhealthy calories. This type of food is also high in salt and loaded with preservatives. All of these contribute to an unhealthy meal which lacks nutrients and leads to inevitable weight gain. If you cannot completely cut it out of your diet, at least make sure to eat it less often.

    5. Add more fruits, vegetables and fish into your diet

    Whenever you can, opt for vegetables, fruits and fish. These are more satisfying to your body and will make you feel full longer. At the same time, they do not contain unhealthy fats and they don’t result in weight gain. They’re rich in vitamins and minerals as well that will nourish your body and give you the energy you need.

    6. Drink more water

    When your body is constantly hydrated throughout the day, this will help you avoid bouts of thirst. Oftentimes, we confuse thirst for hunger and eat more food when our body is actually telling us to drink more water. Drink at least eight glasses of water a day for optimal health. Water is also needed for the smooth function of your organs especially in digestion.

    Read Our Recent Article > How to Lose 40 Pounds Quickly!

    7. Cut back significantly on sugar and carbs

    Overconsumption of sugar and carbs or carbs and fat is a major cause of weight gain. Not only will sugar make you gain weight, it also leads you to crave more sweets. Carbs also require more energy and effort to burn compared to protein. The trick is to take note of how much and how often you eat these kinds of food and work on minimizing them.

    8. Eat more foods that combat fat

    Aside from avoiding unhealthy foods, you can also include in your meals a variety of foods that fight fat. These will give you more delicious and nutritious options and at the same time, help you lose excess fat. Some great suggestions are having oatmeal for breakfast, getting your protein requirement from eggs instead of meat, and eating more fiber-rich foods like green leafy vegetables.

    9. Increase the quantity and improve the quality of your sleep

    The longer we’re awake, the higher the tendency to eat and indulge in late night snacks. Also, during the day when our bodies feel the lack of sleep, we are likely to look for foods that will increase our energy and keep us awake. More often than not, we turn to foods high in caffeine, salt or sugar.

    10. Re-schedule your meals and snacks to match your system

    According to research, snacking after dinner and eating meals later at night has been linked to an increase in weight. Eating breakfast, on the other hand, helps us feel full and more energized throughout the day while helping us avoid unhealthy cravings and binging. The old saying still holds true: eat breakfast like a king, lunch like a prince and dinner like a pauper.

    11. Replace old habits with small achievable steps

    Taking small action steps and aiming for a lower, more realistic target will help you reach your goal and continue your momentum. This way you are also less likely to be discouraged and in the long run, you can keep this effort up. Make changes to both your eating patterns and physical activities.

    12. Incorporate more movement in your daily activities

    Regular exercise is ideal but if you can’t work out daily, think of ways to add movement to your everyday routine. Forget the escalator and elevator and take the stairs. If you’re going somewhere close by, walk instead of driving. You can also take a walk during your break times and if you have a desk job, make sure you stand up and walk around from time to time.

    With these tips, you can safely lose weight without subjecting yourself to starvation or a great deal of pain. Once you feel that you can handle more than these, you can also transition to more strenuous workouts or a stricter diet.

     



    About the author

      Holly

      Thank you for reading my article! I am Holly Nunan, a mother of three daughters aged four, six and eight. I'm an Exercise Physiologist with a passion for exercise, fitness, raising healthy children and natural and alternative remedies. I have a simple mission to help each reader that comes to our website to take away one new piece of healthy information that they can immediately apply to their life. If I've helped you find that today, it's mission accomplished!