How to Lose Weight Over 40?

Weight loss
Weight loss is not impossible, but requires attention and control

Weight loss is a common issue for women of all ages. When we are younger, we have the luxury of eating large amounts of food without gaining weight. For some, this great asset lasts well into the 30’s. For many, however, it seems that every decade after the 20’s brings slower metabolism. This may also have to do with lifestyle changes. Many people are having babies in their 20’s and 30’s. This causes some major changes to take place in the body. For many, pregnancy is where the issues of weight gain begin.

Weight can be lost after having children, however, with decent exercise and eating habits. Men tend hold on to their thin physiques a bit longer than women. Even men, however, begin to notice a tighter waistband when the age of 40 arrives. It can be difficult to accept that it takes much more effort to lose weight after 40, but barely any effort to gain. Many favorite foods must be severely limited, as the body becomes less tolerant and more prone to storing fat.

All hope is not lost, however, there are many people that remain looking trim well into their 40’s. It is important to realize the limitations that your body has at this age. You also have to change your attitude towards food. Those midnight cookie binges cannot be a regular occurrence. When you take the time to determine your nutritional needs and form a proper exercise schedule, you can accomplish weight loss after 40. A few of these tips are great for all ages.

10Eat Less 

Eating less is a way to lose your weight quickly

You cannot expect to lose weight over 40 without adjusting your calorie intake. Your metabolism is slowing down, it may take much longer for your body to process food, as well. Your lifestyle may be less active now that you are in your 40’s. This can also causes your body to require less calories. When you are sedentary your body needs less energy. Once you start to bring an exercise routine into the picture, this may change at bit.

Eating less does not necessarily mean less portion sizes on everything. A lot of the problem is what you eat. You can easily cut out calories by taking the bad foods out of your diet quickly. Sweets and breads tend to bring in high levels of calories. Focus on vegetables, fruits, and protein sources. For many, this means removing most of their carbohydrates. Focus on complex carbohydrates when you need to bring these into the picture.

It can be easier to get started if you first take a look at exactly what you are dealing with. Take an inventory of your daily food intake for about a week before making any major changes can be determined. Keep a food diary to understand the habits that are causing problems. Be sure to count everything, even things that you think may be insignificant. For example, the coffee creamer you use every morning, has calories too

9Eat Often

Don’t bear appetite. Eat Often but eat healthy

When people are desperate to lose weight, they often skip mealtimes to avoid any more calories for the day. This, however, is an extremely counterproductive action. Your body’s metabolism can become confused when you do not eat meals on a regular basis. If you do not eat when you are hungry, your body thinks that it needs to store energy away for later. This is a simple survival mechanism that ensures you do not starve to death in an emergency situation. It can also result in fat retention.

Even if you do not have time for an entire meal, it can help to have some trail mix, a boiled egg, or some raw vegetables. Eating more often is also a great way to keep your blood sugar from crashing throughout the day. It gives your body a steady stream of energy. You may want to take a hint from the eating habits of toddlers. Toddlers are known for their consistent snacking. They often refuse to eat an entire meal, yet, graze throughout the day.

Grazing can help you avoid a hungry feeling, and helps to keep your blood sugar stable. ling hungry should not be a part of any diet plan. It can be difficult, at first, to tell when you are truly hungry, or just eating out of habit. Many individuals eat for comfort, or out of boredom. Part of losing weight is learning to listen to your body. Eat healthy snacks or small meals throughout the day, instead of depending on three planned meals to satisfy you.

8Lose Slow

Don’t try to get a quicker result. Lose your weight but slowly

Many people start their weight loss plan with an ending goal. This may be scheduled around a special event or swimsuit season. Sometimes these goals are completely unrealistic. Your body can become extremely stressed when you try to lose weight too quickly. The most you should lose per week is about one or two pounds. When you try to lose too fast, your body can become depleted of necessary nutrients. You may feel weak and become ill.

Losing the weight slowly also gives you a better chance of keeping the weight off. When you focus on eating right and committing to an exercise routine, the healthy life becomes a habit. Binge weight loss is not focused on health, therefore it is temporary. It is important to stick with your routine, however, or those one or two pounds may come right back. Take the time to make positive changes that can become a part of your permanent routine.

Set your exercise routine ahead of time. Each week can be planned out on your calendar. This way, you commit yourself to a daily dose of exercise. Make it a priority. These routines are what keeps your weight loss steady. Small changes are less traumatizing to your body and can ensure a healthy transformation.

7Get out the Weights 

Training and exercise improve the weight loss

As you age, you lose muscle tone. Up to five percent of your muscle mass is lost every 10 years after the age of 30. Once this process has started, it can take a lot of work to get your tone back. Prevention is the best course of action. If you haven’t kept up with your tone, however, don’t fret. Get out some hand weights and start working on those trouble spots. This is a great way to add to your fitness routine. You can do weights while watching television. This little extra workout adds more calorie burning and can really help your form.

Weight training helps to achieve different goals than cardio workouts. This is still important, though. Lifting weights and resistance training can contribute to maintaining your metabolic rate. This continues to slow as you age. Basically, weight loss and maintenance takes work as you age. Earlier in your life some of this is more natural.

6Get Some Sleep 

Getting enough sleep is very essential to relax your muscles.

Adults seem to have a never ending list of things to get done. Things like a career and kids seem to take up the majority of each day. This can easily lead to sleep deprivation. Your body needs to rest each night to maintain a healthy weight. Lack of sleep on a regular basis can lead to weight gain. Your body produces more of the hormone ghrelin that makes your feel hungry. Leptin is the hormone that lets you know you are full. Less of this is released when you are tired. This is why you tend to feel like snacking when you pull an all-nighter.

Loss of sleep also leads to stress. It can be very difficult to navigate the needs of daily life when you are exhausted. The stress hormone, cortisol, often increases in individuals that do not get enough sleep. Cortisol is associated with an increased appetite. Many people stay up late or get up early to finish up projects, or have some quiet time. It is usually better to go on to sleep, as your productivity declines when you have been awake too long. The project stands a better chance of getting done after some rest.

Everyone needs rest for their body to perform at its best. As we age, however, we are much less resistant to the effects of sleep deprivation. You may remember studying or partying all night in your college years. Most students have a cup of coffee and power through the following day. In your 40’s, however, losing even a few hours of sleep can throw you off. Your weight is one of the things that gets out of control when proper rest is not a part of your daily routine.

5Leave the Car at Home 

Make yourself addicted to walk and leave the car at home

Environmentalists are big into walking and biking, as it lessens pollution. Walking can also do wonders for maintaining your weight. Over time, we become less and less mobile. At some point we become much more sedentary. This can be due to a desk job, or a lengthy commute to work. Whatever the reason, we tend to sit more as we age. When you are in college, classes are often spread out over a large campus. Students either walk quickly, or bike, in between classes. This may seem like a small amount of exercise, however, it adds up over the course of a week.

Young friends may take a walk as they talk, or even bike to the store together. These are things we rarely do in our 40’s. Younger people also tend to have more active jobs. They may work as a food server, for instance. Individuals are naturally more active in their younger years. This has a lot to with lifestyle change. When you have a baby you are sitting down most of the time, as they need to be fed, and held, often. Jobs we get as adults usually require less movement, as well.

If you want to raise your chances of losing weight in your 40’s, take to the street. Put on your sneakers and walk right past the car in your driveway. Find at least one errand per week that you can accomplish on foot or on a bike. You may be surprised how this small change can help you look, and, feel better. Walking may not get your heart rate up as much as a run or cardio class, but the steps add up over time. Use a fitness app to track your daily steps. It can fun to try and break your previous daily records.  All movement important for burning calories.

4Fiber 

Fibrous food improves stomach functionality

Individuals in their 40’s complain a lot about belly fat. Some issues of the stomach are caused by bloating. Hormones change quite a bit during your 40’s. This can contribute to how our bodies deal with a lot of normal processes. Menopause in women can contribute to slow digestion and bloating. Men, however, also experience bloating and weight gain in their 40’s. Fiber can be found in supplements, as well as in a variety of foods. Beans, lentils, and broccoli are a few foods that are high in fiber. Brussels sprouts and barriers are also great additions to a high fiber diet.

Studies have shown that a diet high in fiber can increase weight loss by about four and a half pounds over a two month time period. When fiber is added to the diet on a regular basis, these results showed to last up to one year. Bloating can be uncomfortable, and sometimes painful. This discomfort can make it difficult to work out. This leads to less weight loss. When bloating is relieved, clothes often fit better instantly.

A diet needs to have many different components to help with a weight loss program. Fiber is just one part of this mixture. Digestion does not progress well without it. Hormone changes in your 40’s also inhibit digestion, as you age, it is even more important to include everything your body needs into your diet. The natural processes need the correct fuel to work properly.

3Say Goodbye to Sugar 

Say Goodbye to Sugar as it increases your weight and maximizes your dietary needs

This is the most difficult part of any diet plan. Holidays, parties, and even small gatherings all revolve around food. The beautiful pies at a Christmas party, and cakes at birthdays, are some of the most tempting delights around. Many individuals are find with the addition of healthy foods, they simply miss the sweets. If you find yourself struggling to cut out cookies and cakes, at least make a plan to cut down. There are many different times of the day that you use sweeteners, in various forms. Most people do not measure how much flavored creamer or sugar that ends up in their coffee, for instance. You can also stop grabbing candy bars from the checkout section at the supermarket.

Breakfast is one of the worst meals of the day when it comes to sugar. Cereals, syrup, and juice all have more sugar than necessary. You can add a piece of fresh fruit, instead of these items. Even milk has more sugars than you might expect. Many people cut out whole fat milk when they go on a diet, however, they do not realize that the sugars are still there. Sugar is linked to overall obesity, but especially belly fat.

Sodas are one of the worst foods you can consume, when it comes to your health. Like any food with high fructose corn syrup, soda can spike your blood sugar levels. This usually leads to a sugar crash which saps you of energy, making it difficult to complete your exercise routine. If you can cut down on the amount of sodas and desserts, you are at least making some progress.

2Plan a Treat 

During your diet period, you can have a treat day on which you can eat whatever you want

Losing weight in your 40’s can take a little longer. This means that you must persevere through some slow moving weeks. It takes time to reset your body after a long period of a more sedentary lifestyle. It may feel like you are deprived of your favorite things on a daily basis. This does not have to be the case, however. Everyone deserves a cheat day. You can plan a fun food day each month, or work a smaller treat into each week. Desert night is a great motivator to keep up with your workout routine.

A treat day can help you stay on track by giving you a day where you do not have to worry about calories. It take a lot of effort to count calories and plan meals. Just like anything else in life, sometimes a break can renew your energy. When you are planning your favorite desert, take a look at healthier versions of it. Many recipes can be tweaked to make them less offensive to a diet. It is always a great feeling to discover a treat you can have more often.

Treat day might be something that you share with friends, or enjoy quietly at home. Either way, make sure to savor the moment. Do not have your weekly treat while you are in a rush or crazed at the office. Your treat day should be relaxing and fun, not associated with stress in any way. When you binge on sweets after a stressful day at work, it is easy to start down the path of eating for comfort. This can undo all of your hard work.

1Secure some Support 

Stick to your plans and don’t try to miss any. It will affect your dream

When life is hectic, it can be difficult to keep up with a fitness routine. There are many different ways to stay on track. Individuals in their 40’s may have little time for socializing, so it is important to find supportive individuals that fit into your daily life. If you have a gym buddy this can make you more accountable when it comes to working out. Try to make friends with another person that is there on your schedule. You can also change gyms so that you can coordinate with a good friend. Spouses often work together when it comes to fitness, as well.

If you can work out a support plan with someone in your household, meals can be planned together. This makes it much easier to avoid eating your kid’s mac and cheese. An accountability partner at the office can help you get through the day, especially lunch. Take turns bringing new lunch recipes to keep it interesting. You can also take the time to explain the importance of this to other household members. Even though kids may not need to lose weight, they can often be extremely supportive. You may be surprised to get a few extra hugs, as special meal, or an encouraging note.

If you are having a hard time finding a good support system for your weight loss plans, think about hiring a trainer or nutritionist. These are people that have expert advice and can help you on your way. A good fitness coach stays in touch and sets out a plan for you to follow. Weekly meetings can help keep with your program.

Conclusion

 Losing weight after the age of 40 comes with some special challenges. Hormone and lifestyle changes make it easier to gain and more difficult to lose. Even maintaining an even weight can be daunting. It is important to understand how your body works during this age bracket. Keep track of your eating habits so you can better analyze the issues you are dealing with. When it comes time to make a diet meal plan, you can easily see what needs to change. Start by cutting out small parts of your diet. It may not be feasible to change everything all at once.

Most people lose weight better when they have a friend or family member to be accountable to. If you can partner up with someone else that is trying to lose weight, as well. You can meal plan together, and talk about the challenges. You should also incorporate fiber, rest, and a treat day into your program.

Responsible weight loss happens slowly and steadily. One or two pounds per week is the most you should aim for, or expect. A slow weight loss, however, usually indicates a more lasting change. When you enter your 40’s sugar seems to be one of the main issues. Belly fat becomes a primary complaint. Less sugar, better sleep, and a steady exercise routine can help get you on your way.