Fitness
10 best way to lose weight after 40
Lose Weight After 40?
Turning 40 is an empowering experience that comes with a whole lot of hard-earned wisdom and life lessons. And there are plenty of examples of women in their 40s who got stronger and healthier than ever. That said, it *can* be tougher to move the needle during this phase of your life.
If you think losing weight after 40 feels like an uphill battle, you’re not alone—but it’s not impossible to lose excess weight. 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. Changes in your activity level, eating habits, and hormones, and how your body stores fat all can play roles. I know how incredibly frustrating this can be, but I promise you’re not alone. But rest assured, losing weight after 40 is possible when you understand what is causing the slow-down. But a few simple steps may help you slim down.
Here are steps you can take to stay healthy and lose weight after 40:
1. Eat more of Protein
Protein also takes longer than carbs to digest, which can help the body use more glucose as short-term energy and store less as fat. You’ll also feel full longer, so you won’t be as tempted to grab a sugary snack in late afternoon. Aim for 20 to 30 grams of protein at meals and 10 to 15 for snacks.
2. Don’t skip Breakfast
It is recommended that a healthy morning meal like oatmeal or whole wheat toast with fruit. It can help curb that mid-morning hunger that leads you to grab something unhealthy on-the-go or overeat at lunch. Small meals or snacks every few hours can keep your appetite in check all day long.
3. Sleep Better
Try to get between seven to nine hours of good sleep every single night. Insufficient sleep has been associated with increased calorie intake, Sleep is essential to your overall health—and it regulates hormones that affect hunger levels. ” Many Studies found that eating a healthy diet was associated with better sleep quality, while eating lots of processed and high-sugar foods was associated with worse sleep quality.”
4. Reduce Alcohol intake
If you want to lose weight after 40, consider cutting back on alcohol or eliminating it altogether. “Alcohol-related illness and death—especially for women—are at an all-time high, and if you have health goals, alcohol is not going to help you achieve them. Try to stick with low alcoholic drinks.
5. Make Time for Exercise
Many 40-somethings don’t have a lot of free time to work out. But it’s important — for your weight and your overall health — to fit in at least 2 1/2 hours of moderate physical activity (like brisk walking or light yard work) every week. Pencil times in to your calendar, and make them a priority. Needless to say, if you want to lose weight after 40, you should find simple ways to get more movement throughout the day. Take breaks to stand up and walk around. Use the stairs instead of elevators. It all makes a difference.
6. Stay Hydrated
At least even the smallest level of dehydration can impact your mood, energy, and health. That’s why hydration is so critical for your health and overall well-being. Aim for at least 8 glasses a day, and even more if you’re exercising regularly or in the hot weather. To remind yourself to drink water, try keeping a glass of water or bottle by your bed so it’s the first thing you do when you wake up.
7. Eat Veggies and Fruits
Fresh fruits, like apples and berries, are also great in place of high-fat or high-sugar snacks. This means they will fill you up with a relatively small amount of calories. In essence, they are your weight loss ally in your 40’s and beyond. So instead of focusing on food you think you need to stay away from, focus on what delicious veggies you can add to your plate.
8. Grow Stronger
To lose weight after 40, as you get older, it becomes more important to build total-body strength to handle daily activities and prevent any injuries that come from age-related muscle or bone loss. Do resistance training a few times a week with free weights or your own body weight. But don’t wait until it’s too late—start training now, and you’ll be able to maintain your strength throughout the decades rather than trying to play “catch up.”
9. Strength Training
Regular strength training workouts also can improve cholesterol levels and lower blood pressure, plus it will help keep bones sturdy, too, by increasing bone density and preventing bone loss. Shoot for 20 to 30 minutes of strength training exercises twice a week. As we age, we tend to lose lean body mass (LBM). LBM has a higher metabolic rate and burns more calories at rest compared to adipose, or fat tissue. You could also focus on individual muscle groups, within a workout split, per Bolton: ‘Break it up—leg day; back and biceps; chest, shoulder, triceps; and then on the other two days add cardio and core.’ This routine checks every box: It has strength training to build muscle, cardio to maintain your cardiovascular health, and core exercises to help with balance and mobility, she says.
10. Stretch
As you get older, your muscles and joints lose their flexibility. That’s why it’s so important to stretch so you can maintain good movement abilities and prevent injuries. For best results, do them after your exercise session or daily walks so that your muscles and joints are properly warmed up.
